Fiber is something must-have for the body though not properly absorbed by the digesting system. An insufficient fiber intake could lead to serious constipation and reduce digestion speed, which results in satiety. Fiber is readily available in many foods and some of them might surprise you. Here is a list of 10 most surprising high fiber foods for kids and adults that you should not skip reading!
1. Split Peas
When it comes to high fiber foods for kids and adults, split peas may be the most surprising. Being a favorite Indian staple food, split peas helps you reap the benefits of plain protein and fiber content.
One cup of dry split peas counts for an amazing 52 grams of fiber! They also reward your body with rich vitamin B, thiamin, folate and manganese to help prevent hypertension. In spite of their colors green or yellow, you can reduce the time amount of cooking these peas without the need for presoak.
There are many South Asian recipes using split peas that you can refer to; however, the best form of consuming this food in order to reap its full benefits would be in soups and stews.
2. Black Beans
Beans are popularly known to be good for our heart health. Among beans, black beans are a nutrient dense that you should intake more not only because of their fiber bounty but also an incredibly content of antioxidants. These nutrients help prevent the human body from free radicals and reduce the risk of cancers.
A can of black beans accounts for 8.5 grams of fiber per ½ cup. This amount makes black beans one of the high fiber foods for kids and adults. Additionally, the rich amount of nutrition such as protein, magnesium, and manganese can help black beans against diseases and nurture a healthy life. (Read: 7 Unhealthy Salad Bar Toppings You Must Avoid)
Black beans are often an essential ingredient for many vegetarians and vegans’ meal. However, you can still add up black beans into your daily dishes, such as soups, tacos, chili, and salad. To taste better, try making a post-workout meal by using chipotle peppers paired with black beans and then mashing altogether with baked sweet potato.
3. Chia Seeds
Another food consumed in large amounts as salad topping is chia seeds. They are definitely an indispensable ingredient that you might want to slot into your healthy diet. This edible tiny seed is an amazing powerhouse of vital omega-3 fatty acid and fiber with 5.5 grams of fiber each tablespoon, which boost your heart health, protect your immune system and increase energy for your daily activities. (Read: 5 Easy Healthy Breakfast Recipes for Kids)
Consuming either white or dark chia seeds can offer the same nutritious effects to your body. A small addition of chia seeds to oatmeal, yogurt, smoothies and protein shakes can give your body a good shot of fiber daily.
4. Sun-Dried Tomatoes
Sounds unfamiliar but there is a time you should consider shifting options for other flavors intense dried foods, which could be another fibrous center among high fiber foods that you might not notice. (Read: 5 Healthy Vegetarian Salad Recipes | Indian Salad Recipes)
When fresh tomatoes are out of season, a different product range that you should consider is sun-dried tomatoes. Just one cup of dried tomatoes contains 7 grams of fiber inside. The rich source of antioxidant and lycopene presenting in dried tomatoes also assists you in reducing blood pressure.
For your new healthy menu, mix chopped sun-dried tomatoes into scrambled eggs, burger slices, grain salads or dishes of pasta.
5. Dried Figs
You might raise a question about where to buy this such unavailable fruit in your market since it could be truly unappetizing in some countries. However, do not worry as dried figs are always under your reach.
Dried figs are among the most surprising high fiber foods with 15 grams of fiber per one cup. Additionally, a rare source of vitamin K, calcium, potassium, magnesium can also be a great plus for this parched fruit. Try adding figs in your daily meal. You might find it surprising to sandwiches and salads where sliced figs are a great ingredient inside.
Millet seeds are the most commonly known food for birds. To a surprise, now you know this low-cost grain is not just for the birds. An incredibly high fiber payload of 12 grams each millet cup, together with essential nutrients such as magnesium, zinc, and copper, makes millet a staple supplement for cooked meat, porridge or salad. As a result, it helps increase the fiber level in your body.
Generally, popcorns are not included in the healthy food choices of many people, but they could be what fiber consumers are looking for. Good news is that this originally air-popped version of snack contains 4 grams of fiber and provides you with 130 calories per 4 cups. You will hardly resist such less harmful junk foods other than this healthy snack.
A small tip to prevent calorie-bomb versions is to consume bagged popcorns with a short ingredient list. You can combine popcorn with some dried, roasted fruits and seeds to make stuff foods for enjoyment.
People often know about avocados due to their high amounts of monounsaturated fats, which accelerate the process of nail and hair growth. However, an unexpected fiber count of 6.5 grams per ½ avocado might be a surprise to many people. It explains why avocados are available in this list of high fiber foods. (Read: 5 Easy Dipping Sauce Recipes – Yummy Snacks & Appetizers)
As a bonus, this creamy fruit also provides you with a great source of folate, potassium, vitamin C, E, K, and B6.
Add sliced avocados to your daily dishes, such as toast and sandwiches. Also, look for guacamole in the market for a perfect veggies dip. You can make your homemade favorite yogurt just by blending milk with ½ ripe avocado, then adding cinnamon and frozen slices of banana for a better flavor.
The next one in this list of surprising high fiber foods is parsnips. Consuming this sweet herbal-flavor veggie could provide you with surprisingly 60 percent more fibers than the similar root products – carrots. A cup of parsnips contains 7 grams of fiber and a considerable amount of potassium brimming with muscle-friendly protein.
To taste better, parsnip should be added as an ingredient in any cooked versions. You can try adding them to soups and stews or mashing cooked parsnips with potatoes to make a healthy recipe of mashed potato dish.
10. Acorn Squash
Acorn squash, butternut squash, and spaghetti squash are other most surprising high fiber foods for your meal, with an abundant amount of vitamin A, C, potassium. These nutrients are helpful in enhancing your immune system naturally.
Generally, a baked acorn squash supplies 9 grams of fiber per cup. It is better to consume purred acorn squash soup or roast them with oil or butter.
About the author:
John Hughes is a Health and Beauty expert who has more than 5 years of experience in Health Care industry. For more health care tips on healthy living, visit him at the website TrueRemedies.com. There, you will find posts on natural treatments, recipes, healthy foods, and so much more.
Categorised in: Health