High fiber gluten free foods
Fiber is highly essential for your health. Unfortunately, most people do not consume enough. Fiber helps improve digestive health, reduce the risk of obesity, type 2 diabetes, high blood pressure, heart disease, stroke, and certain cancers. With all of these benefits, be sure to add some high fiber gluten free foods to your diet!
The standard American diet is low in fiber, providing less than 10 grams of fiber per day. This is due to a diet high in processed foods, especially those made primarily from refined white flour and sugar.
The USDA recommends a daily intake of about 14 grams of fiber per 1000 calories. This translates to 38 grams of fiber for men and 24 grams for women.
To ensure you get the needed amount, your diet must be rich in high-fiber foods.
Today we’ll be discussing the best high fiber foods to consume to improve your health and wellbeing.
What is fiber?
Fiber is a type of carbohydrate found in plants that the body cannot digest. Due to this fact, fiber offers many benefits to the body.
Fiber is readily available in whole plant foods, including fruits, legumes, vegetables, whole grains, nuts, and seeds.
Types of fiber:
There are two types of fiber, namely soluble and insoluble fiber.
Soluble fiber is found in plant foods like beans and other legumes, oats, barley, and some vegetables and fruits. It dissolves in water to form a gel-like substance that expands, helping slow down digestion.
Insoluble fiber is found in nuts, seeds, beans, wheat bran, potatoes, whole wheat flour, and some vegetables and fruits. It does not dissolve in water. This helps add bulk, soften stools, and prevents constipation. The insoluble fiber also absorbs water and helps solidify stool in case of watery diarrhea.
Other benefits of dietary fiber include:
1. Maintains a healthy weight
Unlike other carbs that provide 4 calories per gram, eating 25 grams of fiber will cut 100 calories from your diet since dietary fiber is not absorbed. This may help cut down on your calorie intake, helping with weight loss and maintaining healthy body weight.
In addition, fiber slows the process of digestion, keeping you full longer. This will again cut down your calorie consumption and promote weight loss.
2. Enhances blood glucose control
Fiber slows the release and absorption of sugar, preventing blood glucose spikes experienced after consuming processed carbohydrates.
This is very beneficial, especially in individuals with diabetes.
3. Reduces cholesterol
Fiber aids cholesterol reduction by attaching to fats and cholesterol molecules which are then excreted with stools instead of being absorbed into the blood.
For the body to produce bile salts, it needs cholesterol. However, fiber lowers the reabsorption of these bile salts triggering the body to produce more bile salts and thus cholesterol expenditure.
High fiber foods to include in your diet
1. Chia seeds
One of the best sources of fiber is chia seeds, with about 5 grams per tablespoon.
Chia seeds can be added to smoothies and a variety of foods like oatmeal and baked goods.
There are many health benefits to eating avocados. One benefit is that they are high in monounsaturated fat, which can help lower bad cholesterol levels while increasing good cholesterol levels in the body. Avocados also contain potassium, vitamin C, vitamin B6, folate, magnesium, and fiber which can all help to improve overall health. Additionally, avocados are a good source of antioxidants that can help fight against damage to cells in the body.
Here are some ideas for using avocado:
– Avocado toast: Slice avocado and spread it on bread or toast. Top with your favorite toppings, such as eggs, cheese, or salsa.
– Avocado salad: Combine chopped avocado, diced red onion, diced tomatoes, hot chili peppers, and your favorite dressings.
– Avocado smoothie: Blend together 1 cup frozen fruit and 1/2 cup unsweetened almond milk to make a smoothie filled with healthy fats and antioxidants. Add 1/2 ripe avocado for extra creaminess.
-You can also make guacamole or make a substitute for mayo
There are many reasons why you should be eating more oats. Oats are a great source of fiber, which helps keep you feeling full longer. Oats are specifically high in beta-glucan, a type of soluble fiber known to lower bad cholesterol. A cup of raw oats contains 16.5 grams of fiber or 10.1 grams of fiber in every 100 grams of oats.
They are also a good source of vitamins and minerals, including iron and magnesium. Magnesium is essential for maintaining a healthy heart, bones, muscles, nerve cells, and blood vessels. Magnesium also helps to reduce the risk of anxiety and depression.
Additionally, oats provide a good amount of protein. Protein is essential for muscle growth and maintaining energy levels throughout the day. Eating oats as part of your daily diet can help you stay energized and focused throughout the day.
Finally, oats are a great source of antioxidants. These nutrients help to protect your body from damage by free radicals. Free radicals are harmful molecules that can damage your cell membranes and other tissues in your body. Eating oats as part of your daily diet can help to reduce the risk of developing cancer or other health problems.
The most common way to consume oats is through oatmeal. You can also enjoy them with warm milk and fresh fruits. If you want to take it a notch higher, use oat flour in your baking recipes.
Artichokes are delicious vegetables that are high in fiber. In fact, 1 raw globe contains 6.9 grams, while 100 grams of artichoke contains 5.4 grams of fiber.
This high level of fiber is great for your gut health, as it can help to regulate bowel movements and keep your digestive system healthy. Additionally, artichokes are a good source of antioxidants, which can help to protect your cells from damage.
Another benefit of artichokes is their vitamin C content. This nutrient is essential for boosting the immune system, including protecting you against diseases like cancer.
Additionally, artichokes are a good source of potassium, which can help to maintain blood pressure levels and promote cardiovascular health.
Artichokes can be served with a dip or mayonnaise.
Raspberries are a delicious fruit that is packed with health benefits. From reducing inflammation to boosting your immune system, raspberries have a lot to offer your body and can help improve many aspects of your health.
They are an excellent source of antioxidants, vitamins, and minerals.
They are also high in fiber, with a cup containing 8 grams of fiber or 6.5 grams of fiber in every 100 grams of raspberries.
Lentils may look small, but they’re mighty little guys. In fact, lentils pack an impressive amount of protein and fiber into every bite, which makes them an excellent choice to include in your diet every day.
A cup of cooked lentils can offer up to 13.1 grams of fiber or 7.3 grams of fiber per 100 grams of lentils.
They are also a good source of iron, folate, potassium, and protein.
Lentils are also rich in antioxidants. Antioxidants may help lower cholesterol and prevent heart disease by fighting off free radicals, which may damage cells in your body. Antioxidants also help fight inflammation, which is a root cause of most diseases. In a study published in 2002 in The Journal of Nutrition, lentil consumption was associated with a reduction in serum cholesterol and C-reactive protein (the marker for inflammation).
In addition, lentils are a great alternative to meat-based recipes. They are frequently used in vegan and vegetarian diets due to their high protein content and meat-like texture. Not only that, but lentils contain zero cholesterol. If you’re thinking about incorporating more plant-based proteins into your diet, lentils should be at the top of your list.
Lentils can be enjoyed in soups, salads, curry recipes, casseroles, or fillings such as meatless burritos or stuffed capsicum.
Also known as garbanzo beans, chickpeas are well known for hummus, a type of spread or dip made from mashed chickpeas blended with lemon juice and garlic.
They are generally high in folate, iron, copper, phosphorus, potassium, selenium, magnesium, and fiber.
A cup of cooked chickpeas contains 12.5 grams of fiber or 7.6 grams of fiber per 100 grams of chickpeas.
Some delicious ways to eat chickpeas include, in salads, veggies, stuffing them in sandwiches, or adding them to curry.
8. Kidney beans
Like other legumes, kidney beans are rich in various vitamins and minerals, including iron, folate, potassium, magnesium, copper, and vitamin K1.
They are also a great source of fiber, with a cup of cooked kidney beans offering 12.2 grams, or 6.8 grams of fiber in every 100 grams of kidney beans.
Kidney beans are great for soups, hot or cold salads, pasta, stew, or as a side dish.
Almonds are a rich source of both soluble and insoluble fiber. Both types of fiber have been linked with a reduced risk of heart disease, obesity, diabetes, and some forms of cancer. 3 tablespoons of almonds contain 4 grams of fiber, while 100 grams of almonds contain 13.3 grams of fiber.
Almonds are also a good source of protein, vitamin E, magnesium, and omega-3 fatty acids, which can help promote cardiovascular health.
Enjoy your almonds raw or add them to savory dishes or salads.
If you want to increase your fiber intake while snacking, go for air-popped popcorn. Avoid those containing butter or too much oil as these are not healthy.
Also, the soluble fiber in popcorn may cause bloating, flatulence, and distension. So if you are likely to experience these symptoms go for other alternatives such as oats, psyllium, citrus fruits or apples.
A cup of air popped popcorn contains 1.15 grams of fiber, or 14.4 grams of fiber per 100 grams of popcorn.
11. Split peas
Split beans are obtained by drying, peeling, and splitting the pea.
They are high in fiber with a cup of cooked split beans containing 16.3 grams of fiber, or 8.3 grams of fiber per 100 grams of split peas.
Split peas are also a great source of protein, iron, magnesium, zinc, and vitamin B6. In addition to their nutritional benefits, split peas are also versatile cooking ingredients.
They can be made into soups or added to salads or in grain bowls.
12. Brussels sprouts
Brussels sprout is a member of the cabbage family, and it’s closely related to cauliflower, kale, and mustard greens.
They are rich in vitamin K, vitamin C, antioxidants, potassium, vitamin A, and folate.
A cup of raw Brussels sprouts contains 3.3 grams of fiber, while 100 grams of Brussels sprouts can offer up to 3.7 grams of fiber.
You can enjoy them steamed or roasted and seasoned with pepper, salt, and olive oil.
In conclusion, fiber is an essential nutrient that can help improve constipation and general digestive health, improve blood glucose regulation, promote weight loss, and maintain a healthy heart.
However, it’s the least consumed in both men and women.
Incorporating these foods into your daily diet will ensure you meet your daily fiber requirements, hence improving your overall health.
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- 13 Proven Benefits Of Olive Oil
- Top 10 Benefits Of Getting Enough Sleep
- Benefits Of Noni Juice
- 11 Impressive Health Benefits Of Pomegranate Juice
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