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If you're looking for something to fill you up, without weighing you down, dietary fiber is what you need to stock up on. In addition to this, the benefits of consuming dietary fiber are plentiful - from helping to keep your blood-sugar levels in check, to lowering your risk of developing chronic diseases like certain cancers and cardiovascular disease. Surprisingly though, while fiber is widely available in fruits, vegetables, legumes and whole, unprocessed grains, Americans tend to intake very little of these wholesome foods. According to the US Dietary Guidelines, women should consume at least 25g of fiber each day, while men's diet should include 38g of fiber per day. Despite the recommendation, studies show that most Americans get half of that, with the average intake clocking in at 15g. Thankfully, boosting your fiber intake is easy, and most fiber-rich foods are incredibly tasty too! Here are 10 of the best ways you can add some fiber to your diet... |
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Chia Seeds |
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Fiber Content: 3.6g per tablespoon Touted as a superfood, due to its many health benefits, chia seeds will help you hit your required fiber intake goal all the more easily when consumed regularly. They are also one of the riches sources of the plant-based form of omega-3 fatty acids, which help fight inflammation within the body. If you're unsure about the taste or how to use them, don't be. The seeds are pretty much tasteless, and you can get away with sprinkling them into almost anything. They are just the food to have at breakfast time - put them in smoothies, yogurt or oatmeal - and they can also be baked into breads, or even used in meatballs. |
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Green Peas |
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Fiber Content: 8.8g per cup While it may be tiny, the veg packs quite a punch in the amount of fiber it contains. They are also a good source of Vitamin A, which helps promote healthy skin and eyes, as well as Vitamin K, which helps maintain bone strength. Just toss a few handfuls of peas into pasta and rice dishes. |
| Artichokes |
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Fiber Content: 7g per medium artichoke Alongside their high fiber content, artichokes are very low in calories too - just 60kcal. They also contain more potassium than a medium banana. Besides making a great addition to salads, pizzas and egg scrambles, try stuffing them with some olive oil, garlic and rosemary or some feta and sundried tomatoes, for a nutritious and exceptionally healthy meal. |
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Avocados |
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Fiber Content: 13g per avocado Besides being packed with fiber, avocados are high in healthy fats, particularly monounsaturated fat - the same heart-healthy kind found in olive oil. The best way to enjoy half an avocado is to sprinkle it with a squeeze of fresh lemon juice and eat it right out of the skin. |
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Edamame |
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Fiber Content: 8g per cup This tasty, fiber-rich snack, is also a fantastic source of protein and healthy fat. It is also rather low in calories - 11/2 cups of edamame in the pod comes in at only 90 calories. The beans marry well with grain dishes and salads. |
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Beans |
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Fiber Content: 10g per 1/2 cup There's no better source of fiber than beans, and beans like baked beans, black beans, pinto beans and garbanzos do not fall so far behind in terms of fiber content either (they all boast about 6 to 8g of fiber per 1/2 cup). They are also fairly low in calories and are a great plant source of protein. And whether you add them to your salad or soup they make for a great addition to a meal. |
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Pears |
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Fiber Content: 5.5g per fruit Pears are a great way to end a meal, on a healthy yet sweet note, especially if you are trying to avoid high-cal, sugary desserts. Besides packing a punch in fiber, pears are also a good source of Vitamin C, and unlike more delicate fruit, pears will hold for several weeks if stored in the fridge. Just be sure to let them ripen on the counter for a few days before eating. |
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Lentils |
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Fiber Content: 8g per 1/2 cup Besides supplying your body with a well-varied source of vitamins and minerals, lentils are a great vegetarian source of protein and iron too. Add them to burritos, burgers, stuffed peppers, soups and salads. |
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Raspberries |
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Fiber Content: 8g per cup Alongside their high fiber content, raspberries are pretty low in calories (just 64kcal per cup). They also contain plant chemicals polyphenols and anthocyanins - powerful substances that may help fight cancer, reduce inflammation and ease symptoms of arthritis. They make for a great addition to yogurt, for a fiber- and protein-rich breakfast. |
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Wheat Bran |
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Fiber Content: 6g per 1/4 cup Wheat bran contains high levels of insoluble fiber that will help move things along your GI tract, thus making it a helpful ingredient for people who suffer from occasional constipation. Wheat bran is a great way to add a fiber boost to cereal, oatmeal, smoothies and muffins. |
