It turns out fiber is more than just a constipation relief aid. New research is revealing it can also transform your gut biome and health for the….
Fiber is an important nutrient for healthy digestion. Learn the difference between types of fiber and how to identify quality supplements. Do you know the difference between soluble and insoluble fiber? Find out and learn how to get your recommended daily dietary fiber.
Chia seeds are versatile and packed with nutrients. Here are 7 chia seed benefits, all backed by science. People have used cayenne peppers medicinally for thousands of years. They're also nutritious and great for cooking. Here are 6 benefits of cayenne…. Almost countless fruits beyond apples, bananas, and oranges are just waiting for you to taste them. Here are 9 unique fruits from around the world. Watermelon is a delicious low calorie treat with numerous benefits.
Here are the top 9 ways that watermelon can improve your health. Health Conditions Discover Plan Connect. What is fiber? Pears 3. Strawberries 2 grams. Avocado 6. Apples 2. Raspberries 6. Bananas 2. Carrots 2. Beets 2. Broccoli 2. Artichoke 5. Brussels sprouts 3. Either way, whole grain pastas have at least 3 more grams of the waistline-friendly nutrient than their white flour counterparts.
Don't worry. Being on a diet doesn't mean you can no longer have a slice of bread. That's because not all breads are the refined, white carb bombs that will more often than not seem to shatter your body goals. Picking up a whole grain bread, like any in the line of [Dave's Killer Bread, will serve up a healthy dose of the brain-protecting B Vitamin, folate, and good-for-you grains and seeds like barley and millet. Faster cooking than their steel-cut counterparts, rolled oats are still a solid source of fiber.
Just stray from the instant variety, which is not only rolled thinner than this variety but is also pre-cooked to break down the carbs prior to your eating it.
They're the perfect addition to overnight oats! Thick, coarse, steel cut oats are the least processed form of oats—made of whole oat groats roughly chopped into small pieces. That means they're the closest thing to a whole grain, which also leaves this particular oat with the highest protein and fiber count of the bunch. Oats boast both insoluble and soluble fiber, but the soluble one is particularly beneficial. Because our bodies can't break down soluble fiber, it takes up space in your belly without getting absorbed by your blood, leaving you fuller without the calories.
Instead, it acts as a prebiotic , feeding your helpful gut bacteria so they can ferment it into anti-inflammatory compounds. Just a glance at what happens to chia seeds when you sprinkle them in your pudding or smoothies bowls gives you a glimpse into what happens in our bellies. These high-fiber foods expand in our gut, helping to make us feel full for few calories.
Not only will broccoli's fiber content help fill you up and clean you out, but this crucifer also possesses another powerful compound: sulforaphane. While it might be hard to pronounce, it's benefits are clear—the chemical works on a genetic level to effectively "switch off" cancer genes, leading to the targeted death of cancer cells and slowing of disease progression.
To reap the benefits, pair broccoli with a food that contains the sulforaphane-activating enzyme, myrosinase: mustard, horseradish, wasabi, or peppery arugula. We know you've likely eaten this ancient grain in quinoa bowls, but did you know how much protein and fiber was packed into these little granules?
You can see the fiber listed above, obviously, but get this: quinoa contains more protein than an egg. Just one medium fruit with the skin on is enough to fulfill a quarter of your daily needs of fiber. Fiber isn't the only reason noshing on a pear will suppress your appetite. This fall fruit also helps to keep hunger at bay thanks to pectin, "a soluble fiber that attracts water and turns to gel, slowing down digestion," says Jennifer Glockner, RDN, "which may help to reduce blood cholesterol and reduce the risk of heart disease and colon cancer.
You'll find this root vegetable next to the carrots at your grocery store—and use that market placement as a guide for how to eat them: carrot parsnip soup! The whiter version of Bugs Bunny's favorite snack boasts a significantly greater amount of fiber, coming in at a steady 5. Either eat in the soup, or roast parsnips like you would with potatoes. It may boast some of the highest fiber counts and antioxidant levels out of all fruits, but be wary of the pomegranate fruit's sugar content.
Be sure to pair with yogurt or top on pork to get the added benefit of digestion-slowing protein. Add this healthy grain to your favorite soups and stews, or even feature it as a high-fiber side dish.
According to Lisa Moskovitz, RD, CDN, barley's 6 grams of fiber is "mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugars and increased satiety. Eat it at lunch to keep your diet on track through that trying 3 pm crash.
A medium-sized apple eaten with the skin on delivers antioxidant benefits that help keep our arteries clean, lower cholesterol levels and regulate blood sugar.
Plus, the phytonutrients provide anti-cancer and anti-inflammatory properties, which can aid those who suffer from asthma. While both apples and oranges contain a high amount of fiber , apples contain about 5 grams compared to the 3 grams in an orange.
However, where the red piece of produce wins in the fiber category it falls short in every other nutritional area compared to its orange opponent. Is caffeine dehydrating?
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