Successful Weight Loss -We Asked a Dietitian Which High-Fiber Foods They Always Keep On Hand—These Are the Top 12 | uxa2.com

 

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Facts checked by Nick Blackmer

As a nutritionist, I know how important fiber is for overall health. From supporting a healthy gut to managing cholesterol and blood sugar levels, fiber plays a key role in many aspects of well-being.

That’s why I always fill my cart with fiber-rich staples.

1. Canned chickpeas

Fiber: 12.5 grams per cup, just under 45% of the daily value (DV) of 28 grams.

Canned chickpeas are one of my favorite sources of fiber. I always have at least a few cans in my pantry.

In addition to being high in fiber, chickpeas provide important vitamins and minerals such as magnesium, folate, B6, potassium and zinc.

Instructions for use: I toss roasted chickpeas on top of salads and rice bowls and make my own hummus with chickpeas, olive oil, lemon juice and tahini as a fiber-packed dip.

2. Avocado

Fiber: 13.5 grams per (201 gram) avocado, 48% of your daily fiber needs.

The combination of healthy fats, blood pressure-lowering minerals like magnesium and potassium, and the fiber found in avocados is especially beneficial for heart health. Eating foods that contain these nutrients can reduce the risk of heart disease.

Instructions for use: I use sliced ​​avocados as a nutritional supplement to eggs and as a filling for salads, taco bowls and toast. I also like to make homemade guacamole with avocados, tomatoes, onions and fresh lime juice.

3. Dates

Fiber: 6.7 grams per 4 dates (100 grams), 24% DV

If you are looking for a natural way to sweeten smoothies, desserts, try dates. Dates are high in fiber and naturally sweet, making them a perfect option for making healthy recipes.

How to use: I love stuffing dates with almond butter and dark chocolate chips for a chewy, sweet snack and tossing them into protein shakes for extra fiber.

4. Lenses

Fiber: 15.6 grams per cup, 55.7% of the DV

Lentils are also high in protein, with 17.9 grams per cup. Protein and fiber help you feel full after a meal, so eating foods that contain these nutrients can naturally help you maintain a healthy weight.

Instructions for use: I use lentils in curries, salads, soups and cereal dishes. I also like to fry them and season them with spices for a high-fiber snack.

5. Artichokes

Fiber: 9.69 grams per cup, 34.6% of the DV

Artichoke hearts are one of my main sources of fiber, and for good reason. They are easy to use, nutritious and shelf-stable, so you can store them without spoiling.

In addition to fiber, artichokes are a good source of other nutrients, such as magnesium, which is needed for healthy blood sugar and blood pressure regulation.

Instructions for use: I like to add canned or tinned artichoke hearts to savory recipes like pastas, pizzas, and salads. They are also delicious in a homemade artichoke dip.

6. Frozen raspberries

Fiber: 9.75 grams per cup, nearly 35% of the DV

Raspberries also contain plenty of other nutrients, such as vitamin C, manganese and vitamin K.

Raspberries are an excellent source of antioxidants, including anthocyanins and ellagitannins, which have powerful cell-protective properties. Eating foods rich in antioxidants can help protect against cell damage and reduce the risk of health conditions such as heart disease and certain cancers.

Instructions for use: Raspberries are one of my favorite fruits. Thanks to their sweet and tangy taste, they are perfect for smoothies, pastries, and fillings for oatmeal and chia pudding.

7. Chia seeds

Fiber: 9.75 grams per ounce, 34.8% of your daily fiber needs

In addition to being high in fiber, chia seeds provide an impressive amount of vitamins and minerals, including calcium, selenium, copper, iron, manganese and magnesium.

For example, an ounce of chia seeds covers 28% of the DV for selenium, a mineral essential for thyroid hormone production and the regulation of inflammation.

Instructions for use: Chia seeds can also be mixed into yogurt and oatmeal, as well as homemade granola and baked goods such as muffins.

8. Frozen Edamame

Fiber: 8 grams per cup, 28.5% DV

I always have a bag of frozen edamame on hand for last minute meals. A cup of edamame also contains 18.4 grams of plant-based protein, making it a particularly filling option.

Edamame also provides vitamins and minerals such as folate, magnesium, potassium and zinc.

Instructions for use: I like to toss edamame over rice bowls and salads and enjoy them as a simple snack.

9. Cocoa nibs

Fiber: 8 grams per ounce, 28.5% DV

Cacao nibs have a crunchy texture and an intense, slightly bitter chocolaty flavor, making them the perfect high-fiber topping for yogurt, oatmeal, and chia pudding.

In addition to fiber, cocoa nibs are rich in minerals such as magnesium, manganese and copper, as well as antioxidants such as the flavonoid compounds catechin and epicatechin.

10. Linseeds

Fiber: 5.62 grams per 2-tablespoon serving, 20% of the DV

Flaxseeds are rich in several vitamins and minerals such as magnesium, copper and selenium, making them an overall nutritious choice.

Instructions for use: I love adding whole flax seeds to baked goods like homemade cookies, muffins, and breads. I also use ground flax in foods like oatmeal, yogurt, and smoothies for added fiber.

11. Oats cut into steel

Fiber: 4 grams per quarter cup, 14.2% of the DV

Some oat products contain more fiber than others. For example, one-quarter cup of steel-cut oats contains 4 grams of fiber, while the same serving of rolled oats contains only 2 grams.

Oats, like steel-cut oats, are high in a soluble fiber called beta-glucan, which can improve blood sugar regulation by slowing the absorption of sugar into the bloodstream.

Instructions for use: I like to top steel cut oats with fresh berries, Greek yogurt and pumpkin seeds for a filling breakfast.

12. Quinoa

Fiber: 5.18 grams per cup, 18.50% DV

I follow a gluten-free diet and Quinoa is one of my main sources of carbohydrates. Quinoa, which is naturally gluten-free, is a filling carb option. A cup serving contains fiber and 8 grams of protein.

In addition to its high protein and fiber content, quinoa contains plenty of vitamins and minerals, such as folate, magnesium, zinc and iron.

Instructions for use: I use quinoa as a base for cereal bowls and porridge, and as a fiber-rich carbohydrate source for soups.

Bottom line

Fiber is important for overall health, so I make sure my kitchen is stocked with fiber-rich foods like lentils, frozen raspberries, avocados, dates, chia seeds, cacao nibs, and quinoa.

For an easy way to increase your fiber intake, try incorporating some of the foods listed above into your favorite meals and snacks.