Fiber is said to be good for the body, but what specific benefits does it have? Although it is known as a healthy nutrient that helps with digestion, it has many unexpected health benefits that are not well known. First of all, fiber keeps you full for a long time and can help treat diabetes. It also regulates blood sugar and lowers blood cholesterol levels.
You should pay attention to the amount of fiber you should consume from food. If you consume 1000 calories from a meal, it should contain about 14g of fiber. If you calculate it as a whole day, you should generally consume 24-40g per day. However, for most people, it is difficult to meet the recommended amount in their diet. This can be easily resolved by adding fiber-rich foods to meals and snacks. Let’s look at five foods rich in fiber that are easily available.
◆ ‘Apple’ is a good fiber fruit for breakfast
The fruit best known for its high fiber content is apples. The reason why apples are said to be good to eat in the morning is because the fiber promotes colonic movement. Foods usually contain more than 3g of fiber, but one medium-sized apple contains about 4g of fiber. The habit of eating an apple in the morning means consuming healthy fiber at the best time.
◆ ‘Kiwi’ as a snack when you’re hungry in the afternoon
Sweet and sour kiwi is also one of the fruits that is high in fiber. One average-sized kiwi has about 2 grams of fiber. When you’re hungry in the afternoon, eating kiwi as a snack instead of cookies or bread is excellent for nutritional benefits. Berries are similar, especially raspberries, which contain 8g of fiber per cup.
◆ An unexpected source of fiber, ‘almonds’
Usually, we only think of vegetables and fruits as foods rich in fiber, but nuts are no different. A quarter cup of almonds has 4 grams of fiber. Additionally, nuts have different nutrients depending on the type, so it is better to eat a mixture of different types rather than sticking to just one type.
◆ ‘Onion’, a soluble fiber that lowers cholesterol
A medium-sized onion has 2 grams of fiber. It’s a good variety even if the quantity is not large. Inulin, a polysaccharide found in onions, is a soluble fiber that lowers cholesterol levels. Inulin is added to fiber supplements, but natural sources include onions, asparagus, and green onions.
◆ ‘Chia seeds’ containing soluble and insoluble fiber
Chia seeds are also a representative food rich in fiber. Chia seeds, which were the staple food of the ancient Aztecs, are an excellent source of fiber as they contain both soluble and insoluble fiber. One teaspoon of chia seeds contains 6 grams of fiber. It is even better if you soak chia seeds in iced tea or a beverage for about 30 minutes. You can mix it with yogurt, oatmeal, rice, or salad.