Researchers of a new study find that a high intake of dietary fiber helps to reduce the risks for chronic illnesses, but they also found that one in 10 people do not consume the recommended daily fiber.
What are some rich sources of fiber that people can integrate into their daily diets?
Fiber is an important part of diet because it promotes weight loss, fights constipation, lowers blood sugar levels, and reduces the amount of cholesterol that gets into the bloodstream. Further, a new study found that a high intake of fiber also significantly reduces the risk for developing conditions such as type 2 diabetes, coronary heart disease, stroke, and colorectal cancer.
However, the same study also found that only one in 10 of the participants actually consumed the recommended daily fiber intake. Even researchers admit that consuming more fiber is challenging for many, but what are some of the foods that can help us achieve this healthy habit?
Legumes such as low-sodium chickpeas, lentils, black beans, split peas, and pinto beans are a great source of fiber and they are easy to find as well because they can be bought in nearly all supermarkets. Similarly, nuts and seeds such as chia seeds and almonds are excellent sources of fiber, as well as whole wheat food products such as cereals and breads.
Popular fruits such as strawberries,raspberries, pears, blueberries, and blackberries are also excellent sources of fiber, as well as mangoes, bananas, and avocados. Among vegetables, artichokes, broccoli, cooked corn, and baked butternut squash are just some good sources of fiber.
Not many, however, know that pop corn is also a possible source of fiber, with 14.5 grams of fiber for every 100 grams of popped popcorn. Even dark chocolate is a good source of fiber, not to mention it is also high in antioxidants and various nutrients.
One may even be creative with pastas and other recipes, as long as one uses high-fiber pastas such as lentil, black bean, or soy pastas, or almond, chickpea, or oat flour. This way, one can enjoy a variety of delicious meals while also consuming a healthy amount of fiber.