A fiber -rich diet is important for our intestinal health and helps to keep our intestinal habits regularly.
And more recently, research has suggested that cholesterol can lower, can improve the health of the heart, reduce our risk of type 2 diabetes and – because it can help you feel fuller for longer – it is even good for weight management.
But can there be more benefits for fiber then first thought?
Researchers at Stanford University in California recently reported that some of the connections called short chain fatty acids that are released when fibers are broken down in the gut also seem to slow down the cell changes related to cancer.
“Based on research, the recommended fiber that we have to consume for optimum health, at least 30 g per day – but most of our food is on average only 20 g,” says Priya Tew, a dietician based in Southampton and a spokesperson for the British Dietetic Association.
“The recommended fiber we have to consume for optimum health is at least 30 g per day – but most of us eat on average only 20 g,” says dietician Priya Tew
Dietitian Nichola Ludlam-Raine, author of How Not To Eat Ultra-Processed, helped with the list of foods that you are surprised to contain a large amount of fiber
‘Variation is also the key when it comes to the benefits of Fiber. Soluble fibers found in foods such as oats, beans and apples, dissolves in water and can help to lower cholesterol, manage blood sugar levels and feed the ‘good’ intestinal bacteria, which is vital for immunity, ‘she explains.
‘Insoluble fibers, meanwhile, found in whole grain, nuts, seeds and fruit and vegetables with skins [eg, apples, tomatoes] Adds bulk to stool and helps things move through your intestines. ‘
Easy ways to eat more fiber are choosing whole -towing versions of bread, pasta, rice and grains over white, processed versions. Also snack on fruit, vegetables and nuts (where possible eat fiber -rich skins) and adding beans, lentils and pulses to soups, salads and stews.
It is also important to drink many liquids with a fiber -rich diet to keep bowel movements regularly.
Getting enough fiber is easier than you think, but you may be surprised by some sources, as we reveal here with the help of dietician Nichola Ludlam-Raine, author of How not to eat ultra-processed.
Solvation coffee
Two teaspoons, 2.6 g fiber
9 percent of the recommended daily minimum of 30 g fiber
When food scientists from the National Research Council in Madrid tested three types of coffee-espresso, filter and freeze-dried instant-wash in 2007, the last one to come out as the best source of fiber.
In particular, freeze -dried moment can supply soluble fibers, which breaks down in a gel -like substance in the colon to support digestion and the absorption of vital nutrients from food.
Coffee is also supplied with a number of useful prebiotics that feed our good intestinal bacteria to support our immune system.
Mixed beans
Napolina Five Bonensalade in Vinaigrette, 400 g, 14.9 g fiber
50 percent of the recommended daily minimum of 30 g fiber
Beans are an excellent source of fiber and proteins. Part of this mix of red kidney, black eye, borlotti, navy and baby green limabon and sweetcorn gives you a useful amount of soluble and insoluble fiber and 17 g protein – equal to two eggs, so this should be quite filling.
It will also count as one of your five-day day, and contribute to the 30 vegetable foods that we have to eat every week for a healthy intestinal microbiome (the community of insects that live there).
Large studies of populations that eat a diet that is rich in beans suggest that they help to lower ‘bad’ cholesterol and reduce the risk of type 2 diabetes.
Bagel with nut butter and banana
Wholemeal Bagel with nut butter and banana, 9.8 g fiber
33 percent of the recommended daily minimum of 30 g fiber
Choosing whole -grain and sown bread above white helps to bump your fiber intake – or doubles in the case of bagels.
Good nut bumps without added oil or sugar also contain a lot of fiber. For example, a tablespoon 100 percent peanut butter has 1.2 g of fiber – adding banana will deliver more fiber. Nuts are also a good source of filling proteins, healthier fats, antioxidant vitamin E and minerals such as copper and magnesium. Bananas are rich in potassium, important for healthy blood pressure.
Pomegranate
Seeds of one fruit (282 g), 11.3 g fiber
38 percent of the recommended daily minimum of 30 g fiber
The seeds are an exceptional source of fiber – in which one pomegranate is worth delivering 11.3 g. They are also rich in protective polyphenols, plant connections, including Ellagitannins, which help to stop the stroke walls and reduce the structure of cholesterol and plaque.
In addition, they offer anthocyanin and anthoxanthines, antioxidant pigments that have been demonstrated that they support the health of the heart and help reduce inflammation – therefore, early studies suggest that pomegranate can help protect against brain diseases such as Alzheimer’s and rheumatoid arthritic.
Dark chocolate coated almonds
50 g, 4G fiber
13 percent of the recommended daily minimum of 30 g fiber
Good quality dark chocolate (at least 70 percent cocoa solids) contains a lot of fiber and flavanols (heart-protecting plant connections), iron, magnesium and zinc for energy, strong bones and a healthy immune system.
Add almonds that have one of the best fiber rags of all notes, and you have a chocolate -like treat full of nutrients, including vitamin E.
Keep an eye on the portion size, because nuts and chocolate contain many calories (293) and sugar (10 g-or two and a half teaspoons) in a 50 g portion.
Vegetables Chips
Tyrrells Veg -Chips, 40 g bag, 4.5 g fiber, 15% RDA
15 percent of the recommended daily minimum of 30 g fiber
A mix of parsnip, carrot and beetroot, cooked in sunflower oil with a little salt added, these give you the fiber of normal potato chips about three times.
The beet beet also contains many nitrates that could possibly lower blood pressure and improve the health of the heart. Carrots and beetroot are a good source of protective antioxidant plant pigments, and all three vegetables supply vitamin C. They have a similar fat and salt profile as ready-made chips, so use a snack occasionally.
Fish fingers
Bird’s Eye Whole Near Fishingers, Four Fish Fingers, 3.1 G Fiber
10 percent of the recommended daily minimum of 30 g fiber
These fish fingers are made with 100 percent pollock – a white fish with little saturated fat and a good source of vitamin B12 (for a healthy nervous system); phosphorus (for strong bones); and selenium (for thyroid function).
Coated with fiber-rich whole-grain breadcrumbs, you get 17 g protein and about 10 percent of your daily fibers in this portion three time the fiber of ordinary fish fingers.
Serve with steamed green vegetables or salad to double the fiber content of the meal.
Tomato puree
A tablespoon, 3.78 g fiber
13 percent of the recommended daily minimum of 30 g fiber
Without fat or added sugar, tomato puree is also a good source of lycopene, an antioxidant that gives tomatoes their color and that suggests early research against cardiovascular disease and certain cancers.
The processing to break the puree breaks down the cell walls of the fruit, making it easier to absorb the lycopene.
Add a dash of olive oil to your dishes based on tomatoes to further stimulate the absorption of this fat -soluble nutrient.
Tomato puree also offers useful potassium and vitamin C, which have cardiovascular benefits.
Pappery peas
150 g, 5g fiber
17 percent of the recommended daily minimum of 30 g fiber
Peas are one of the best fiber factory sources – 150 g offers almost 20 percent of your daily fibers, magnesium and about 9 g protein, equal to a large egg – so these are a filling addition to every meal. They can also count as one of your five-day day.
Mushy peas are made of dried ‘mergfat’ peas – starchy, adult peas that have dried up naturally on the plant before they are harvested. Week and then cook until soft: when you have bought ready, compare labels for added sugar, salt and artificial colors.
Raspberry Lolly
Oppo Brothers Raspberry Coulis Swirl Lolly, 7.8 g fiber
26 percent of the recommended daily minimum of 30 g fiber
Bears-to-be-raspberries are a great source of fibers and rich in antioxidants, including vitamin C, quercetin (a pigment that is thought to help reduce inflammation) and ellagic acid (which seems to bind to carcinogenic chemicals in the body).
This 49-calorie lolly is 43 percent raspberry puree with added raspberry juice and raspberry extract. There is also soluble corn fibers, a non-digestible fiber that adds texture and works as a prebiotic in the gut, which feeds ‘good’ bacteria. But it is ultra-processed and contains both additives and sugars, so keep a treat occasionally.
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