Meals often fall short… What are the best 'fiber bomb' foods for your money?

It's often difficult to meet the recommended daily intake of beneficial fiber through meals alone, so you need to add fiber-rich foods to your meals and snacks.

While the benefits of fiber are not always widely known, it offers many surprising health advantages.

First, fiber helps you feel full longer and aids digestion.

It also regulates blood sugar and lowers blood cholesterol levels.

However, it's challenging to get the recommended amount of beneficial fiber from meals alone.

On average, you should consume 24-40g per day.

Therefore, you need to add fiber-rich foods to your meals and snacks. Let's explore some cost-effective fiber foods.

◆ ‘Apple’: Fiber that promotes bowel movements

Apples are the most well-known fruit for being high in fiber.

The reason why eating an apple in the morning is good is precisely because fiber promotes large intestine movement.

Typically, a food is considered high in fiber if it contains 3g or more.

A medium-sized apple contains about 4g of fiber.

Making a habit of eating an apple in the morning is a great way to consume beneficial fiber at the best time.

◆ ‘Kiwi’: A fiber-rich fruit for snacks

Sweet and sour kiwi is also one of the fruits rich in fiber.

A medium-sized kiwi contains about 2g of fiber.

If you're hungry in the afternoon, eating a kiwi as a snack instead of cookies or bread is an excellent nutritional choice.

Berries are similar; raspberries, in particular, contain 8g of fiber per cup.

◆ ‘Almonds’: Unexpected fiber in nuts

We usually only think of vegetables and fruits as fiber-rich foods,

but nuts are just as good. A quarter cup of almonds contains 4g of fiber.

Also, since different types of nuts have different nutrients, it's best not to stick to just one kind

but to mix and eat several varieties.

◆ ‘Onions’: Fiber that lowers cholesterol

A medium-sized onion contains 2g of fiber. While not a large amount, it's a good type.

Inulin, a polysaccharide found in onions, is a soluble fiber that lowers cholesterol levels.

Inulin is added to fiber supplements, but onions, asparagus, and leeks are natural sources.

◆ ‘Chia Seeds’: Soluble and insoluble fiber

Chia seeds are also a representative food rich in fiber.

Chia seeds, which were a staple food for the ancient Aztecs, contain both soluble and insoluble fiber,

making them an excellent source of fiber.

One small spoon of chia seeds contains 6g of fiber.

It's even better to soak chia seeds in iced tea or other beverages for about 30 minutes before consuming them.

They can also be mixed into yogurt, oatmeal, rice, or salads.

Source: Kormedi.com