3. Canned Black Beans
- Fiber 1 cup-serving: 18.2g
Beans present each insoluble and soluble fiber, which is helpful for intestine well being and helps stop constipation, Tinoco says, noting that beans are additionally good protein sources.
4. Chia Seeds
- Fiber in a 1 ounce-serving (about 2 tbsp): 9.75g
Seeds are one in all Tinoco’s go-to sources of fiber. Chia seeds are an excellent possibility, as additionally they comprise protein, antioxidants, and omega-3 fatty acids. Consuming chia seeds can decrease your blood strain and ldl cholesterol, cut back irritation, make it easier to handle diabetes, and enhance digestion.
5. Almonds
- Fiber in a ½-cup serving of complete nuts: 8.9g
Together with being fiber-rich, almonds are an excellent supply of protein, Tinoco says. Almonds are excessive in calcium, which helps bone well being. Analysis exhibits they’ll additionally enhance the intestine microbiome, increase cardiovascular well being, and gradual cognitive decline.
6. Pears
- Fiber in a single medium pear: 5.5g
Analysis suggests pears’ excessive fiber content material and intestine well being advantages, together with constipation reduction, set them other than different fruit. They’re additionally filled with antioxidants, potassium, vitamin C, and a slew of different vitamins.
Research present that consuming pears may help decrease blood strain and cut back irritation, which may decrease the danger of continual ailments like most cancers, coronary heart illness, and Alzheimer’s illness.
7. Broccoli
- Fiber in 1 cup of chopped broccoli: 2.4g
Greens, normally, are good sources of fiber, Tinoco says. Cruciferous greens, like broccoli and Brussels sprouts, are significantly high-quality selections. They comprise soluble and insoluble fiber, that are each necessary for digestion and well being, and are wealthy in vitamin C (which helps the immune system), vitamin Ok (necessary for bone well being), and compounds that may doubtlessly decrease most cancers threat.
