According to the USA Dietary Guidelines, most Americans do not consume enough fiber, and we eat more saturated fat, sodium, and sugar than we should. Foods rich in fiber can help lower incidences of cardiovascular disease, type 2 diabetes, and certain cancers.
Fiber-rich foods can be found in many different food groups. It’s best to focus on those that are plant based and less processed. Here are a few that pack a real nutritional punch:
Blackberries
Like other berries, blackberries are a rich source of the antioxidant anthocyanin, which can aid with cardiovascular health, cancer prevention, and cognitive function. Additionally, they are rich in vitamin C, and each cup packs 8 grams of fiber. Try them as a topper to yogurt or salads.
Spinach
Ever one cup of spinach contains four grams of fiber. Spinach (along with other deep green, leafy vegetables) is rich in beta-carotene, vitamins, and minerals. Make it the base of your next salad, throw it in a smoothie, or serve it sautéed as a side to your favorite entrée.
White beans
Beans are affordable, filling, and act as the perfect protein source in the plethora of meatless meal options, including entrée salads, casseroles, tacos, soups, and beyond. A half cup of white beans contains a whopping 9.5 grams of fiber and is high in several vitamins and minerals.
Word to the wise: If you aren’t already eating beans on a regular basis, start off slowly to minimize intestinal gas and discomfort.
Oats
Oats are a rich source of antioxidants and soluble fiber. You can find three grams of cholesterol-lowering soluble fiber in every ¾ cup uncooked portion. Have a bowl of oatmeal or muesli for breakfast or try replacing half the flour in your favorite baked goods recipe with raw oats that have been pulsed to a course flour in a food processor.
Walnuts
One ounce of walnuts contains almost 2 grams of fiber. Walnuts are a rich source of unsaturated fats that are beneficial for heart health. Use them as a topper to oatmeal, salads, pizza, or as a garnish on chicken.
No one food can guarantee good health. Instead, health-enhancing nutrition is achieved through cumulative food choices. If you don’t like one of the high fiber foods profiled, just replace it with an alternative fruit, vegetable, legume, whole grain, or nut you enjoy more. While the nutritional benefit will differ somewhat, it’s important to honor personal preferences by choosing nourishing foods that taste good to you!
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