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10 Foods With High Fiber – Increase Good Bacteria, Fullness and Decrease Cholesterol, Blood Sugar

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Pepin Health recently wrote an article that looked at 67 different articles with a title similar to “The One Thing You Should Do To Lose Weight” and the suggestion that came up the most often was; Eat More Fiber, and for good reason. Fiber helps to reduce cholesterol and blood sugar levels. It also increases the feeling of fullness and the growth of good bacteria in the digestive tract. The average American intake of fiber is just 15 grams per day. The recommended intake of fiber for men is 38 grams per day and 25 grams per day for women. Here is a list of 10 foods with high fiber content:


1. Almonds – 18 grams per cup

Almonds are one of the highest fiber nuts at 18 grams of fiber per cup. They are great for a healthy on-the-go snack option and as well as monounsaturated fat and Vitamin E.

2. Black Beans – 16 grams per cup

At 16 grams of fiber per cup black beans offer around half of the daily recommendation for fiber. Black beans are also a good source of calcium, magnesium, iron, zinc, potassium, B6, and B9.


3. Raspberries – 8 grams per cup

With 8 grams of fiber per cup, raspberries are also a great source of antioxidants. They are also great for adding to smoothies, yogurt, and cereal. You can even smash them up to use as a healthy jelly alternative to your typical PB&J sandwich.

4. Pinto Beans – 11 grams of fiber per cup

Not only do pinto beans have an impressive 11 grams of fiber per cup, but they also are a good source of folate, protein, vitamin B1, vitamin B6, as well as the minerals molybdenum, copper, phosphorus, iron, magnesium, manganese, and potassium.


5. Lentils – 16 grams per 1 cup cooked

One cup of cooked lentils has 16 grams of fiber. Lentils are also one of the highest sources of plant-based protein with 18 grams in a 1 cup serving.

6. Brown Rice – 3 grams per 1 cup cooked

Brown rice comes in at a solid 3 grams of fiber per cup cooked; however, the biggest benefit of this grain may be the phenol compounds it also has which are associated with cancer suppression or reduction.

chia seeds with kiwi

7. Chia Seeds – 10 grams per ounce

Chia seeds are very versatile fiber source and can be added to almost any meal to increase your fiber intake. These seeds are rich in omega-3 fatty acids and antioxidants. Sprinkle chia seeds into smoothies, salads, oatmeal, yogurt or pretty much any food for 10 grams of fiber per ounce.

8. Popcorn – 1 ounce popped equals 3 grams

At 3 grams of fiber per ounce popped, popcorn can be a healthy snack option as long as you stay away from the microwaved varieties, butter, and salt.


9. Walnuts – 8 grams per cup

Walnuts are another high fiber nut with 8 grams per cup. Walnuts are also packed with cancer-fighting properties and powerful antioxidants.

10. Peanuts – 12 grams per cup

Peanuts contain 12 grams of fiber per cup and are also a good source of protein, copper, manganese, molybdenum, vitamin B3, monounsaturated and polyunsaturated fatty acids, and antioxidants.

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