What foods are low in fiber?

6 High Fiber Foods

An essential component in your daily diet, fiber is important for digestive health. It makes you feel full and helps with weight loss. Fiber also helps control blood sugar, lower cholesterol and helps enhance heart health. The recommended daily dose is 25-40g per day but an average person consumes only about 15-17g.

So where can you get your daily dose?

Whole grain cereals

White carbohydrates are generally made out of refined grains i.e. the outer fiber rich bran coating has been removed. Whole grain cereals are an easy way to add fiber to your meals. Cooked Whole-wheat pasta contains 6.3 g per cup whereas bran provides 7 grams of fiber per cup. Cooked brown rice provides 4 grams of fiber per cup. Add to a stir-fry or enjoy with your favorite healthy gravy as a side.

Lentils and beans

Lentils and beans are tiny power packed sources of protein and are also super rich in fiber. Cooked lentils provide 15.6g of fiber per cup, and also a good source of nutrients such as iron. Cooked black, white or lima beans provide 13-15g fiber per cup. Steamed or boiled edamame provides a whopping 9g in half a cup.

Oatmeal

Start your day with a healthy bowl of oatmeal to remain full and keep cravings at bay. Oats contains beta glucan, special kind of fiber with cholesterol lowering properties. One cup of cooked oatmeal provides nearly 5g of fiber. Enjoy with fruits, nuts and milk for a protein fix or with herbs and vegetables for a savoury treat.

Kale & Broccoli

An all time favorite green, broccoli can be added to meals in various ways. It is a good addition for vegetarians. One cup of boiled broccoli provides a 5 g chunk of fiber. Kale, the fairly newfound super food contains twice as much fiber as spinach. A cup of raw kale contains 1.3g of fiber. Add to salads, smoothies and stir fry dishes to get your greens in.

Pears

Fruits contain a generous heaping of fiber, however Pears with their skin on are highly nutritious and fiber rich. A medium sized pear contains 5-9 grams of fiber. Consume as a mid morning snack or add to salads for a sweet touch. Pears can also be enjoyed roasted on a skillet on a cold winter evening.

Avocado

Avocados are nutritional powerhouses. High in good fats that help lower cholesterol and decrease Heart disease risk, a single raw avocado can provide nearly 10 grams of fiber. Add them to salads and Sandwiches for a quick fiber fix; to smoothies and purees to provide a creamy base or mash them up with tangy salsa to create an all time favorite guacamole dip.

Be sure to increase your water intake when amping up fiber content in your food

Sneaky tips to add more fiber to your food

- Add puréed vegetables to your everyday gravies such as spinach and carrots

- Hide some bran or flax seed in your smoothies, yogurts and baked dishes

- Chia seeds have 5.5g per tbsp. plus heart healthy omega3 fatty acids

Fun fact: The body doesn't digest the fiber it gets, it uses it for digestive processes and excretes it.

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