Nuts, onions, kiwi, apples, etc.
Fiber is a healthy nutrient that aids in digestion. Fiber has many other benefits besides improving digestion. Experts say, “Fiber helps you feel full for a long time, which can help treat diabetes,” and “regulates blood sugar and lowers blood cholesterol levels.”
To take advantage of the nutritional benefits of fiber, you should consume at least 20 to 25 grams per day. Most do not meet the recommended dosage. This can be easily solved by adding fiber-rich foods to our meals. Here’s a list of fiber-rich foods introduced by HuffPost, an American Internet media.
△Apple
Apples are the most basic source of fiber. It is a good food if it has more than 3g of fiber, but an apple has about 4g. Eating an apple a day will help you get your recommended daily amount of fiber.
△ Nuts
Experts say, “People always think of vegetables and fruits as foods with a lot of fiber, but nuts are no less.” A quarter cup of almonds has 4 grams of fiber. In addition, since nuts have different nutrients depending on the type, it is said that it is better to eat several kinds of nuts rather than sticking to one.
△ peas
Green peas are a source of fiber that people often overlook. One cup of boiled peas contains 4 grams of fiber.
△ Chia seeds
Chia seeds, which were a 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 better to soak chia seeds in iced tea or beverage for about 30 minutes. You can also mix it into yogurt, oatmeal, rice, and salads.
△Onion
A medium-sized onion has 2 grams of fiber. It’s a good variety, even if it’s not a lot. Inulin, a polysaccharide in onions, is a soluble fiber that lowers cholesterol levels. Inulin is added to fiber supplements, but onions, asparagus, and leeks are natural sources.
△ Kiwi
The sweet and tangy fruit of kiwi has 2 grams of fiber. Throw a few in your bag and they’re great for an afternoon snack. It can also fill the amount of fiber you need per day. Strawberries are similar, especially raspberries, which contain 8 grams of fiber per cup.
