Fiber is often associated with trips to the restroom.
Controlling your fiber intake is crucial for a regular bowel movement.
Believe me, when I say it, you do not want to start thinking of laxatives due to a poor bowel movement.
When it comes to fiber rich foods, you can expect mostly fruits and vegetables to dominate the list.
How much Fiber you need
Two things are important to know here.
If you avoid fiber or skip the daily dose, the result is constipation.
And you do not want me to tell you how painful and uncomfortable going to the bathroom will become with constipation.
Additionally, too little fiber makes it hard for you to control blood sugar and appetite.
And then there is the catch, too much fiber is not good.
Overloading your body with fiber makes it hard for food to be moved through your intestines.
That means you will get fewer minerals absorbed from the food you eat.
Last, but not least, too much fiber results in bloating and uncomfy gas.
I am sure you do not want to release those uncomfy gasses while you are hanging with your friends.
With that being said, what is the magic amount of fiber?
According to the Institute of Medicine, the daily recommended dose for men under 50 years is 38 grams of fiber.
For women, that dose is down to 25 grams. For adults over 50 years, the dosage reduces: men should eat 30 grams of fiber per day while women need 21 grams.
And now, onto the foods high in fiber.
What foods are high in fiber
One of the go-to foods rich in fiber, split peas is a great addition to any soup or stew.
This delight coming from India contains 16 grams of fiber per one cooked cup.
Some people define lentils as the “All-Star in the kitchen”.
The reason is simple, as lentils take less time to cook than any other legumes.
Additionally, they are more versatile.
You can add lentils to burgers, mushroom recipes and much more. For me, personally, lentil is best in a salad with walnuts and lemon juice.
As you might expect, the high fiber foods list contains a lot of beans, legumes, and similar food.
Black beans make the list with their 15 grams of fiber per one cup.
They are best when paired with sweet potato and peppers.
As a bonus, black beans come packed with protein.
Another type of beans on this list, lima beans contains 13 grams of fiber per cooked cup.
And while, for most people, lima beans are unappetizing, I can suggest you a recipe that will them extremely delicious.
What you need are bacon fat and leeks.
Puree them into soup, add some sour cream and you get a delicious quick meal.
Broccoli is one of the best cruciferous vegetables when it comes to fiber.
One cup of broccoli contains 5 grams of fiber when boiled.
A good alternative is a cauliflower, another cruciferous vegetable rich in fiber.
In one cup of shredded cabbage, you get 2g of fiber or close to 10% of the daily recommended dosage.
The beauty of cabbage, however, is in its versatility, as the veggie can be a good addition to any salad.
Out of all cabbage types, red cabbage contains the most fiber.
We continue the list of high fiber foods with cruciferous vegetables.
In one boiled cup of Brussels sprouts, you get 4.1 grams of fiber.
Brussels sprouts are mostly found in Asian meals, combined with ginger, peanut, and sesame.
Artichokes have more fiber than any other vegetable when you compare them per serving.
One medium artichoke contains around 10 grams of fiber.
One reason why people do not use artichokes frequently is their price, but also, they look prickly.
One recipe I would suggest is roasted artichokes spiced with garlic, lime, and black pepper.
Celery is a popular choice for soups and stews because of its genuine and specific taste.
One more reason to add celery to your soups is the richness of fiber.
Only one serving of celery, or around 100 grams, contains 2 grams of fiber.
Additionally, celery is a low-calorie food, containing just 16 calories per 100 grams
The good thing about mushrooms is that they can be an addition to any meat.
I love chicken breasts and mushrooms, it is one of my favorite dishes.
But you can add them to pork, veal, and beef as well.
One serving of cooked mushrooms (100 grams) contains 2 grams of fiber.
Shiitake and Portabella are better options than the standard white mushrooms when it comes to fiber, but they are also more expensive.
I bet you didn’t know oranges contain fiber.
Mostly known for their richness in vitamin C, oranges are actually a nice source of fiber.
In one cup of approximately 200 grams, you get 4 grams of fiber.
Put even more into the juicer, and “drink your fiber through the day”.
As I mentioned at the beginning, fruits are a great source of fiber.
Raspberries are first on the list, with 8 grams of fiber in one cup of raw raspberries.
I call them “nature’s candy”, as you can make a relatively easy dessert with raspberries, some oatmeal, vanilla, and coconut.
Next on the list of foods that are high in fiber are blackberries, with slightly less fiber (7.6 grams) per one cup.
Truth be told, all berries are good sources of fiber.
That is why one of my favorite shakes is banana with berries and honey.
I know that avocado is one of the more expensive fruits on the market, but you can and should treat yourself with one avocado per week.
Half an avocado contains almost 7 grams of fiber, and that is almost one-third of the daily recommended value for men and one-fifth for women.
Packed with vitamins, protein, and healthy fats, avocado is a great addition to your breakfast plate.
Before I leave you heading to the grocery store, I must remind you one thing: get a food processor.
If you want to balance your fiber intake, food processors are your best friend.
You can easily make a smoothie out of fruits, or puree some cooked vegetables and prepare a stew or a sauce.
And one of my favorite tricks, chop-up your cauliflower and swap it out for rice.