Ever wondering which foods might be good sources of fiber? Well these are some of them.
In this article you will be given the most commonly used and cheapest products with good sources of fiber that will enable proper digestion and provide a feeling of satiety. One of the key factors for maintaining a healthy and strong body is eating products that contain fewer unnecessary calories and higher amounts of fiber.
Foods high in fiber does not contain a bigger quantity of carbohydrates which might raise the blood sugar levels. The intake of fiber will provide a feeling of satiety for longer period. Below are given some of the most commonly used and cheapest good sources of fiber.
Forest fruits (berries) are not well known for their high content of fiber, but 100 grams of raspberries contain about 6 grams of fiber as much fiber as a 100 g wholegrain bread contain. The sweet taste of raspberries is the perfect choice to meet the need for intake of something sweet and delicious to eat during the day. 100 grams of raspberries also contain half of the recommended daily intake of vitamin C in only 55 calories.
Although avocados contain a great amount of mono-saturated fat (10 grams of healthy fat in 100 g), it also contains a great amount of fiber (7 grams fiber per 100 g), which is an excellent choice if you do exercises and need to import smaller daily amount of carbohydrates. Finally it should be noted that the avocado is a powerful guardian of the heart, blood vessels and helps reduce cholesterol levels.
1 tablespoon (10 grams) contains 2.7 grams of fiber, 3 grams polyunsaturated fat and 1.9 grams of protein.
Broccoli is considered a super food often labeled as a good source of fiber. 100 grams of broccoli contains only 40 calories, 7 grams carbohydrates, 3 grams of fiber and 2.8 grams of protein and 150% of the recommended daily intake of vitamin C.
Broccoli contains 3 times more fiber than white wheat bread. Broccoli is a vegetable that is one of the richest in vitamin A. Through the presence of powerful nutrients like beta-carotene, selenium and other nutrients, broccoli is a natural remedy in the fight against lung cancer, colon cancer, liver and cancer of the kidneys.
You might want to check this excellent Broccoli club sandwiches recipe.
5. Oat flakes
Oat flakes present the classic nutrition for bodybuilders and fitness addicts and are excellent source of carbohydrates, fiber and protein. 100 grams of oat flakes (unprepared and depending on packaging) contain about 370-390 calories, 7 g fat (of which only 1.3 grams saturated fat), 60-65 grams of carbohydrates, 10-12 grams of fiber and 14-17 grams protein.
Carbohydrates contained in oat flakes get gradually released into the body and thus maintain a high and stable level of energy and provide a sense of pleasure in long term.
6. Lentil (Lens Culinaris)
The lentil is one of the most used product in the Middle East and thus 100 grams of boiled lentil contains only 120 calories of which 9 grams of protein and 8 grams of fiber making it an incredibly healthy and useful product.
100 grams of fresh cabbage contains only 25 calories of which 6 grams of carbohydrates and 2.5 grams of fiber.
Since our early age our parents advised us that eating an apple a day will help us avoid going to the doctor. ( Which makes me think of one funny quote that I’ve read somewhere and it goes like this: “One apple a day, keeps your doctor away, but if the doctor is cute, forget the fruit” 🙂 )
Apple with average size of about 180 grams contains 95 calories of which 25 grams carbohydrates and 4.4 grams fiber.
The apple offers the following benefits: whiter and healthier teeth, reduces the risk of diabetes, lowers cholesterol, healthier heart and strengthens the immune system. Soluble fiber contained in the apple, allows slower food digestion which provides a feeling of satiety.