Fiber is very important to your digestive system and gut health in general. Although fiber cannot be digested by your body, the bacteria that live in the colon can. The fiber is important in that it acts as a source of food to your gut bacteria. Additionally fiber can help regulate your calorie intake because it makes you feel full. According to one study conducted if you increase your fiber intake from 18 to 36 grams everyday you are likely to absorb 130 fewer calories
The recommended amount of fiber you should take every day is 20 grams for women and for men 38 grams. On average many people are eating less than this recommended amount. The good thing is, improving the amount of fiber is the simplest of things. Eating fiber whole foods is the surest of ways to ensure that you reach this recommended daily intake level.
In this article we take a look at ten of the foods that will help you reach this RDI.
Also known as a super food, an avocado is very different from other types of fruits. Instead of being rich in carbs its highly loaded with healthy fats 6.7grams in a 100gram serving of an avocado is fiber just to put it into perspective. This tells you what a great source of fiber avocado is as a fruit. Apart from this fiber content an avocado is very rich in vitamin C, potassium, vitamin E, magnesium and various B vitamins.
What we are familiar with is the yellow variety but corn comes in very many colors, from blue to pink to black each carrying a special kind of antioxidants. A single ear of corn contains 2grams of fiber. Corn can also be consumed as popcorns which will give you fiber alongside a low intake of calories. To enjoy this meal you can serve it fresh with an avocado, scallions and spiced scallops.
A list of foods rich in fiber will not be complete without broccoli. It is a type of cruciferous vegetable with very high amounts of nutrients. Brocolli is very rich in vitamin C, B vitamins, folate, potassium, iron, and manganese. Additionally its rich in antioxidants and nutrients that have the potential to fight cancer.As compared to other vegetables broccoli also has relatively high protein amount. The fiber content in this amazing vegetable is 2.6 grams per every 100 grams serving.
This may probably be the healthiest food among grains on the planet. Oats are rich in vitamins and minerals and also antioxidants. They are rich in a soluble fiber called beta glucan which has a lot of benefits to the blood sugar levels and also cholesterol levels. The content of fiber in oats is 10.6 grams pet 100grams serving
Nuts and seeds
In particular to nuts high in fiber are almonds. a 100gram serving of almonds will give you a whooping 12.5 grams worth of fiber. Additionally almonds are very high in healthy fats, manganese, vitamin E and magnesium.
Similar to almonds are chia seeds. These are tiny black seeds that are of great significance to the natural health community. Chia seeds probably are the best single source of fiber on earth. To put this into perspective a 100gram serving of these tiny seeds will give a whooping 34.4 grams of fiber.Other than these two, other high fiber nuts and seed include coconuts, walnuts, sunflower seeds, pistachios and pumpkin seeds.
Not only is this food tasty to your tongue but also carry along a whole load of healthy benefits including its fiber content. You are able to get close to 10.9 grams of fiber when you eat 100 grams of chocolate. Apart from its fiber content dark chocolate is also nutrient dense and contains a lot of antioxidants that will help the body fight against inflammation. An important point when choosing the kind of chocolate is to choose the dark one that’s high in cocoa (about 70-95%)
A banana is a good source of a lot of nutrients including vitamin B6, potassium and vitamin C.You can take in about 3.1 grams of fiber when you eat one medium sized banana. In other words a 100gram serving of banana will give about 2.6grams of fiberA green or not so ripe banana contains resistant starch in very significant levels.tis type of indigestible carbohydrate (resistant starch) functions as a fiber). Other fruits high in fiber include blueberries and blackberries
These are kinds of root vegetables that are very rich in nutrients such as iron, folate, copper, potassium and manganese. Their fiber content is 2.8 grams per every 100 gram serving. Additionally beets are also high in nutrients that are beneficial to the regulation of your blood pressure and performance in your exercises.
These type of fruits are very delicious and its also good to know that they are very nutritious. They are loaded with fiber. They contain 2grams of fiber per 100gram serving which is particularly high given their low calorie content.
In addition strawberries are loaded with manganese, vitamin C and all manner of powerful antioxidants.
Whole wheat bread
White bread and other refined grains lack in fiber because they are milled and the outer covering removed together with the germ. In contrast whole wheat bread retains all of these nutrients and fiber rich elements. So you might want to switch to this type of bread to increase your fiber intake.
Five Effective Tips that will help in maintaining a lowcarb lifestyle
Choosing to rely on a low carb diet for weight loss is more than just a dietary change, it is actually a lifestyle choice. It involves making the conscious decision to reject the proliferation of packaged and heavily processed foods. These are substituted with fresh whole foods that are less fatty and more nutritious.
The hardest and most challanging part is getting started. At the start, most people are overwhelmed when their favourite foods suddenly become off limits. In this article you will learn 5 simple but effective tips that will help you get started and keep on track in maintaining a low carb diet.
Thoroughly research and make a plan early on what foods will be part of your diet
Making a plan not only ensures you are organised but also psychologically prepares you to begin the transition to a low carb lifestyle. Once you are psychologically prepared and also armed with the right information it will be easier to stay on track. A clear and organised plan also ensures that you do not accidentally eat foods you should be avoiding out of ignorance.
The most reliable way of ensuring that you are on track with a low carb diet is planning your meals in advance. Take the prerogative t plan out menus and go grocery shoping for healthy fresh snacks and ingredients. This is the best way to avoid ‘cheating’ on your diet. When trying to adapt to a low carb diet, failing to plan is planning to fail.
Make your priority living healthy and avoid obsessing about shedding off the pounds
While loosing weight is a great side effect of a low carb diet, focusing and obsessing about the pounds you loose can discourage you quickly. This is because a low carb diet is a slow and steady weight loss plan that aims at sustainable weight loss; it is not the fastest way to shed off those extra pounds.
Keep yourself motivated by looking at the lifestyle changes you make as a way to healthy way loose weight while reducing the risk of diseases associated with unhealthy eating such as heart ailments. The trick is to always think in terms of long-term goals.
Since a low carb diet only works when done consistently for a long time, you will need to make it fun and enjoyable
Making a lifestyle change will be more successful if you make the experience enjoyable hence easy to adapt to. Keep in mind that it is extremely difficult to adapt to a habit that is painful and hard to adhere to. Be creative with your meals and make them as delicious as possible.
This will require taking sometime to research and develop simple but healthy recipes that are fun to prepare and even more fun to eat. You will realize overtime that contrary to common misconception, there are numerous healthy and delicious low-carb substitutes for high carb foods that most of us are addicted to.
Always carry a bottle of water and a fresh snacks with you
Adapting to a low carb diet means getting over sugary cravings and unhealthy snacking. Having water on the go helps you create the illusion of fullness hence helps you fight off cravings. Healthy snacks also come in handy whenever the hunger pangs hit!
Its not rocket science so try not to be too hard on yourself
Since a low carb diet is a total lifestyle change, the only way to adhere to it is not to put too much pressure on yourself. Apart from having a detrimental impact on your body, stress also makes it physiologically harder to loose weight.To reduce stress and worrying, simply don’t think of it as a diet and instead view it as an effort to maintain a healthy relationship with food. With time your body will adapt to it and your carb cravings will significantly reduce. You will be surprised that in time you will start craving healthy fresh foods that you once shunned.
A low carb diet requires total lifestyle change, this does not necessarily mean that is has to be a difficult adjustment. With these 5 simple but effective tips, you will significantly boost your chances of strictly adhering to a low carb diet.