7 Meals With Extra Fiber Than Chia Seeds

Chia seeds are a go-to for these wanting so as to add extra fiber to their eating regimen. Only one ounce of chia seeds packs 9.8 grams of fiber, which is 35% of the Day by day Worth (DV).

However, whereas the fiber content material of chia seeds is spectacular, they aren’t the one solution to increase your fiber consumption. The truth is, a number of different meals supply simply as a lot, or much more, fiber per serving. 

Listed below are 7 scrumptious choices to strive.

Fiber content material: 19.1 grams per cooked cup (68.2% of the DV)
Well being advantages: Along with fiber, navy beans are additionally excessive in protein, offering 15 grams per cup, making them a wonderful protein supply for these following plant-based diets. Navy beans additionally present folate, iron, selenium, and magnesium, a mineral that’s wanted for wholesome blood sugar and blood strain regulation.
Find out how to use it: Toss navy beans into soups and stews, or cook dinner them with herbs and seasonings for a flavorful aspect dish.

Fiber content material: 15.6 grams per cooked cup (55.7% of the DV)
Well being advantages: Lentils are full of protein, offering slightly below 18 grams per cup. Protein and fiber make it easier to really feel full after consuming, making lentils a sensible choice for weight reduction. A cup of lentils covers 90% of your every day wants for folate, a B vitamin that’s wanted for purple blood cell manufacturing and mind perform. Folate performs an essential position in fetal improvement, which is why folate-rich meals are particularly crucial throughout being pregnant.
Find out how to use it: Add lentils to salads, curries, and soups for a straightforward solution to enhance the protein, fiber, vitamin, and mineral content material of your favourite meals.

Fiber content material: 15 grams per cooked cup (53.6% of the DV)
Well being advantages: Past fiber, black beans are full of nutritional vitamins and minerals, like magnesium and potassium, which regulate blood strain ranges. Research present that consuming extra meals excessive in potassium and magnesium might help scale back hypertension (hypertension) and shield in opposition to coronary heart illness.
Find out how to use it: Add black beans to dishes like tacos, burritos, and grain bowls, or use them to make selfmade black bean burgers.

Fiber content material: 13.5 grams per 201-gram avocado (48.2% of the DV)
Well being advantages: Avocados are an excellent supply of wholesome fat, magnesium, folate, and nutritional vitamins E and C. Avocados additionally present antioxidants, resembling polyphenols, proanthocyanidins, and carotenoids, which scale back irritation and shield in opposition to mobile injury.
Find out how to use it: Add sliced avocados to salads, grain bowls, and even smoothies, or use ripe avocados to make a selfmade guacamole. 

Fiber content material: 12.5 grams per cooked cup (44.6% of the DV)
Well being advantages: Chickpeas are a wealthy supply of vitamins like protein, folate, potassium, magnesium, and zinc, all of which play essential roles in well being. A cup of chickpeas covers 23% of your every day wants for zinc, a mineral that’s mandatory for immune perform, cell division, and protein and DNA synthesis.
Find out how to use it: Mix chickpeas, olive oil, tahini, salt, and lemon juice to make a creamy, selfmade hummus, or use chickpeas to spice up the dietary worth of salads, soups, and grain bowls.

Fiber content material: 9 grams per cooked cup (32.1% of the DV)
Well being advantages: Acorn squash is excessive in vitamin C, vitamin A, potassium, magnesium, and a number of other B nutritional vitamins. It’s additionally wealthy in carotenoid antioxidants like alpha-carotene, beta-carotene, and zeaxanthin which shield cells from injury that will in any other case result in illness.
Find out how to use it: Get pleasure from mashed acorn squash as a candy and savory aspect dish or add roasted and cubed acorn squash to grain bowls, salads, and soups.

Fiber content material: 9.7 grams per cup (34.6% of the DV)
Well being advantages: Artichokes are recognized for his or her fiber content material, however they’re additionally wealthy in vitamins like vitamin C. A cup of artichoke hearts covers 14% of your every day wants for vitamin C, which is required for collagen manufacturing and immune perform. Vitamin C can also be a robust antioxidant that protects your cells in opposition to oxidative injury. It additionally helps regenerate different antioxidant vitamins, like vitamin E.
Find out how to use it: Add artichoke hearts to salads and pasta dishes or use them as a topping for selfmade pizza.

Incorporating fiber-packed meals, like beans, fruits, and greens, into your eating regimen doesn’t need to be difficult. Listed below are a couple of simple concepts to suit extra fiber into your eating regimen:

Make a hearty bean-based soup for lunch or dinner.Use beans or lentils salad as a high-fiber topping for salads and grain dishes.Add beans and veggies to dishes like tacos and burritos.Use high-fiber greens, like acorn squash, as a nutrient-rich aspect dish.High pasta and pizza with artichoke hearts.Toss avocados into your smoothies and add sliced avocados to toast, salads, and egg dishes.

Soluble and Insoluble Fiber

Fiber is break up into two primary classes: soluble and insoluble. Soluble fiber dissolves in water and helps assist intestine well being, lowers ldl cholesterol, and helps coronary heart and immune well being. It additionally attracts water into stool, making it simpler to cross.

Insoluble fiber, then again, isn’t damaged down by intestine micro organism and as a substitute provides bulk to stool, selling common bowel actions.

Most plant meals comprise each sorts of fiber, so having fun with quite a lot of fruits, greens, beans, nuts, seeds, and complete grains is the only solution to get the complete vary of advantages.

Enhance fiber regularly: A sudden enhance in fiber could cause abdomen upset, like bloating and gasoline. In case your eating regimen is at present low in fiber, it’s recommended to slowly enhance your fiber consumption over time to cut back the chance of unintended effects.
Pair with water: If you enhance your fiber consumption, it’s essential to additionally enhance your water consumption. Fiber absorbs water within the digestive tract, and insufficient water consumption might result in constipation.
Diversify your fiber sources: With a purpose to make sure you’re getting loads of each sorts of fiber, it’s greatest to incorporate quite a lot of fiber sources in your eating regimen, like chia seeds, beans, nuts, fruits, and greens.

Chia seeds comprise a formidable quantity of fiber, however they’re not the one possibility for reinforcing your consumption of this essential nutrient. 

From navy beans to avocados, there are many different meals that pack comparable quantities or much more fiber per serving than chia seeds.