Did you know that most of us only get about 15 grams of fiber daily – about half the recommended amount for maintaining a healthy body? Fiber, the non-digestible part of plant-based foods that moves through your gastrointestinal system, is vital to your health. So, what are some high-fiber foods? Think popcorn, kidney beans, berries, cole slaw, chia seeds, oatmeal, nuts, and even dark chocolate – yum!
Benefits of High-Fiber Foods
Eating enough fiber offers many significant benefits for both young and mature bodies:
- Healthy weight management
- Lower blood sugar
- Less constipation
- Better heart health
- Increased gut bacteria
- Improved brain function
- Possible cancer prevention
Women need about 25 grams of fiber daily, and men need about 38 grams/day. Are you getting enough fiber?
Healthy, High-Fiber Foods
Here are some top-ranked, high-fiber foods for your shopping list and menu planning:
- Chia seeds (34.4 grams/100 gram serving)
- Popcorn (14.5 grams)
- Almonds (13.3 grams)
- Lentils (10.7 grams)
- Pistachios (10.6 grams)
- Oats (10.1 grams)
- Dark chocolate (10.0 grams)
- Kidney beans (7.4 grams)
- Chickpeas (7 grams)
- Avocado (6.7 grams)
- Raspberries (6.5 grams)
- Artichokes (5.4 grams)
You’ll want to gradually increase fiber in your diet and remember to drink lots of water. Fiber supplements can also be helpful for your gastrointestinal system. Ask your Bronston healthcare provider what’s best for you.
Click to learn more about Bronston Clinics, where you’ll find personalized, integrative healthcare at affordable prices. Then, call 608.781.2225 or click contact us for help determining your next step forward for maintaining a healthy body. The Bronston Community Care Clinic is conveniently located at 1202 County Road PH in Onalaska. Same-day appointments are often available.
For more info on the importance of fiber in you diet: https://cdn.jhttps://cdn.jwplayer.com/previews/16WeXTUuwplayer.com/previews/16WeXTUu, https://www.ncbi.nlm.nih.gov/books/NBK559033/, https://www.healthline.com/nutrition/22-high-fiber-foods#bottom-line
