What are the cost-effective 'fiber bomb' foods?

The benefits of dietary fiber are not well known, but it has many surprising health advantages. First, fiber helps maintain a feeling of fullness for a longer period and aids digestion. It also helps regulate blood sugar levels and lowers blood cholesterol. However, it is difficult to meet the recommended intake of healthy fiber through meals alone. When calculated for the entire day, generally 24 to 40 grams should be consumed. Therefore, it is necessary to add fiber-rich foods to meals and snacks. Let's explore cost-effective fiber foods.

 

◆ Fiber that lowers cholesterol 'onion'

A medium-sized onion contains 2 grams of fiber. It is a type that is good even in small amounts. The polysaccharide in onions, inulin, is a soluble fiber that lowers cholesterol levels. Inulin is added to fiber supplements, but onions, asparagus, and leeks can be considered natural sources.

 

◆ Fiber "Apple" that promotes bowel movement

The fruit most well known for its high fiber content is the apple. The reason why eating an apple in the morning is considered beneficial is because the fiber promotes bowel movements. Usually, foods with more than 3g of fiber are considered high, and a medium-sized apple contains about 4g of fiber. The habit of eating one apple in the morning means consuming beneficial fiber at the optimal time for the body.

 

◆ Fiber-rich fruit 'Kiwi' as a snack substitute

Sweet and tangy kiwis are also one of the fruits high in fiber. Usually, one medium-sized kiwi contains about 2 grams of fiber. When you feel hungry in the afternoon, eating a kiwi as a snack instead of cookies or bread is nutritionally excellent. Berries are similar, especially raspberries, which contain 8 grams of fiber per cup.

 

◆ Unexpected fiber-rich nut 'Almond'

Usually, when thinking of fiber-rich foods, only vegetables and fruits come to mind, but nuts are just as good. A quarter cup of almonds contains 4 grams of fiber. Additionally, nuts have different nutrients depending on the type, so it's better not to stick to just one kind but to mix various types for consumption.

 

◆ Soluble and insoluble fiber 'Chia Seeds'

Chia seeds are also a representative food rich in dietary fiber. The ancient Aztecs used chia seeds as a staple food, and they contain both soluble and insoluble fiber, making them an excellent source of fiber. One small spoonful of chia seeds contains 6 grams of fiber. It is even better to soak chia seeds in iced tea or beverages for about 30 minutes before eating. They can also be mixed into yogurt, oatmeal, rice, or salads.

 

Source: Comedy.com

 

These are the dietary fibers I enjoy eating besides chia seeds^^. Definitely, when I make sure to consume them regularly, I feel full for a longer time and feel more secure, so I think I think less about snacks. Make sure to take good care of your dietary fiber intake and stay healthy~~^^