High fiber foods
High fiber foods are great for digestion as they work like a broom and sweep the toxic elements, right out of our body. Regular intake of such foods keeps your digestion perfect, and ensures that you remain in optimal health. Here are some fiber rich foods that should be included in your daily diet, to ensure that your body gets the required amount of fiber.
Corn
Although the most popular corn is sunny golden in color, you can also find corn in different colors like pink, black, blue and more. Each of these variants contains antioxidants in special combinations. One and a half cup of corn contains around 2 grams of fiber. You can opt for salted popcorn (minus the butter, of course) as a great source of low calorie fiber, which contains around 3.5 grams of fiber, in a three cup serving.
White beans
White beans are high in fiber and other nutrients such as iron, potassium and protein and are also highly effective in fighting hypertension. Many people do not like to include white beans in their diet, as they can cause gas trouble. The key is to increase the intake slowly, because your body takes time to adjust when you suddenly switch to any high fiber food.
Black beans
Black beans provide 15 grams of fiber and around 15 grams of protein in each cup. The dark and rich coloring of these beans indicate a high presence of flavonoids and certain plant pigments that are enriched with antioxidants. One thing you should always remember is that, when you add these beans to your diet, start drinking more water to aid digestion.
Kidney beans
Kidney beans are popular all over the world. Like any other beans, the Latin Phaseolus vulgaris or as they are popularly known ‘common beans’, contain protein, iron and fiber in rich amounts.
Chick peas or Garbanzo beans
These belong to the versatile variety of legumes and come in two types; the lighter version and the dark golden colored beans. The smaller, but darker, garbanzo beans are much richer in antioxidants and fiber. These were first used in food preparations by people in the Middle East, where they even became an integral part of some of the most famous dishes such as falafel and hummus.
Avocado
The creamy avocado flesh is a source of rich fiber and a two tablespoon serving, provides you with 2 grams of fiber. The entire avocado fruit provides approximately 10 grams of fiber. The fruit is also a rich source of polyunsaturated fats and mono-unsaturated fats that help lower heart disease risks and cholesterol.
Whole-wheat pasta
Including whole-wheat pasta into your meals, introduces a good amount of fiber in the diet. It is difficult for those used to eating white pasta, to adjust to the new taste. But you can make the whole-wheat pasta tastier by adding some herbal seasonings such as oregano, basil, thyme and more.
