Fiber is a form of carbohydrate found in plants that humans lack the enzyme to digest. It helps us feel fuller on fewer calories, keeps things moving through the gastrointestinal tract, can help support cardiovascular health, and can help support healthy blood sugar levels by slowing the absorption of sugar after a meal.
If you’re looking for a simpler way to slim down and improve your health, eating more fiber may help you get there.
Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease.
So, the question is, are you getting enough fiber?
The 2015–2020 Dietary Guidelines for Americans recommends that women ages 19–50 get from 25–28 grams of fiber daily; men ages 19–50 should aim for 30–34 grams daily. Due to today’s lacking Western diet, it is estimated that less than 5% of population get the recommended amount of dietary fiber each day.
All of the foods listed below are not just foods with the highest fiber content, but essential nutrients that help our bodies thrive.
Total dietary fiber: 2.8 grams of fiber per tablespoon of whole flaxseeds (10 grams)
Essential nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids
Total dietary fiber: 10.6 grams per ounce (28 grams)
Essential nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids
Total dietary fiber: 7.2 grams per cup (80 grams)
Essential nutrients: Manganese, omega-6 fatty acids, folate, selenium
Total dietary fiber: 11.6 grams of fiber per cup (95 grams)
Essential nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids
Total dietary fiber: 10.3 grams of fiber per medium artichoke (120 grams)
Essential nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous
Total dietary fiber: 8 grams of fiber per cup (123 grams)
Essential nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate
Total dietary fiber: 8.8 grams per cooked cup (160 grams)
Essential nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein
Now, I´d love to know: How do you plan to combine these foods to get the fiber you need daily?