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Although men require between 35 and 40 and women about 25 grams of fiber a day, in fact the average person consumes no more than 15 grams daily. That tells us we must increase our fiber intake. Remember that it helps prevent diabetes and obesity, because it lowers blood sugar, lowers cholesterol and controls body weight, and improves the functioning of the digestive system, which in turn protects us from colon cancer.
To increase our fiber intake must first know what foods containing it. Do not miss this list of 10 high-fiber foods in your diet to integrate.
Corn
So good is the corn! And did you know that is a food rich in fiber? A single ear of corn or ½ cup corn kernels, also known as corn-cob or contains 2 grams of fiber. Another food that gives us fiber is its derivative, delicious popcorn, with approximately 3.5 grams in three cups.
Beans
Black, white, red ... Any kind of beans provides fiber, not to mention they are also a source of iron and protein. In particular, white beans also provide a good dose of potassium (1 cup covers 25% of our daily need of this nutrient) and black beans are rich in antioxidants.
Avocado
Its creamy and delicious pulp is an excellent source of fiber. A whole fruit contains 10 grams of fiber, and by two-tablespoon servings are 2 grams. Recall that also are rich in monounsaturated and polyunsaturated "good fats" - that help us to reduce the risk of heart disease and lower cholesterol.
Whole grain bread
The whole grain bread as whole wheat is much healthier and more nutritious than white bread and refined grains. One reason is because refined bread is made by grinding the outer coating of the grain (bran) is removed along with its germ, which becomes the nucleus or "embryo" of seeds. In whole-grain bread, however, retained all those nutrients and especially the presence of fiber.
Lentils
Within the family of legumes lentils find a food that gives us 15.6 grams of fiber per cup. It's a lot! In addition, they are also a good source of B vitamins, protein, iron and other minerals. Very good excuses to enjoy a lentil stew this winter.
Pear
The pear is a very nutritious fruit, and its benefits are to give us the fiber. Anyway, good to know that to avail ourselves of their properties should consume 100% skin. A medium sized pear, unpeeled (with skin) contains 5.5 grams of fiber.
Apple
"An apple a day keeps us away from the doctor," says a popular phrase referring to the many benefits of this rich fruit brings to our health. As with the pear skin should consume to build its fiber and beneficial phytochemicals. A regular size apple has 4.4 grams of fiber.
Oats
Make him a place to oats in your breakfast or snacks! Much more if you're looking to increase your fiber intake, as it contains beta-glucan, a special type of fiber that lowers cholesterol and boosts the immune system. It also has insoluble fiber, which achieves a good performance of digestion.
Broccoli
In Makeufits we've stressed over and over again the benefits of broccoli. Among its properties we found a good amount of fiber, about 5.1 grams in a cup of boiled broccoli. And do not forget that it is a food that helps prevent cancer.
Brown Rice
Each cup of brown rice or brown rice contains 3.5 grams of fiber. In addition, research conducted at the Harvard University showed that eating a couple servings of brown rice per week reduces the risk of developing type 2 diabetes.
Want more information on healthy foods? Do not miss the list of 10 plant food necessary and essential food for a healthy diet.
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10 foods high in fiber
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