Fiber-rich fruits and vegetables

Almost everyone can use more fiber in their diet. There are two types of fiber, soluble and insoluble. Soluble fiber helps us feel full, slows digestion, and absorbs water. As it passes through the digestive tract, it picks up extra cholesterol from the intestines and carries it out of the body in the stool. Insoluble fiber helps keep our system running smoothly by bulking and softening stools. Both are found in many fruits and vegetables and can lower cholesterol, improve your gut health, stabilize blood sugar and reduce your risk of cancers, especially cancer. colorectal mail.

Legumes and nuts are all in their own category when it comes to fiber content. One cup of chickpeas (AKA garbanzo beans) contains 35 grams of fiber. One cup of boiled split peas contains 16 grams of fiber. One cup of lentils provides 15.5 grams; the same amount of black beans 15 grams.

Here are other great options if you’re looking for more fiber:

Boiled green beans: Peas can be mushy when overcooked or canned, so they may not seem like they have much fiber. In fact, peas are very nutritious and versatile. They add nutrients: Vitamins B, C and E, zinc and lots of antioxidants.

Raspberries: Fresh or frozen raspberries are an excellent source of fiber. Toss some into your morning oatmeal, make a batch of muffins or eat them as a snack. Raspberries add nutrients: Calcium, iron, magnesium and vitamins B6 and C.

pear: Did you know that there are at least ten varieties of pears? Each variety is unique and delicious. One medium pear contains only about 100 calories. You can eat them like an apple, bake them, dice them into cereal, or make pear butter from them. If you have irritable bowel syndrome (IBS), you may want to eat pears in moderation because they are a high-FODMAP food. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which can cause bloating and other digestive symptoms in people who are sensitive to FODMAPs. Pears add nutrients: Copper, potassium and vitamins C and K.

Broccoli: Roasted broccoli is great in pasta or you make it as a side dish. Steamed or sautéed broccoli is also delicious. Broccoli is also an excellent source of calcium and phytonutrients, making it a superfood. Broccoli adds nutrients: Calcium, iron, potassium, niacin and zinc.

Apple: Apples are a perfect snack and you can eat it any time. You can eat it alone or make a salad, mixed fruit…

Brussels sprouts: A perfectly caramelized Brussels sprout is a mouthwatering dish. Of course, raw, shaved Brussels sprouts make a great base for salads, and they’re also a favorite when chopped and sautéed with a hint of lemon and garlic. This cabbage will add nutrients: Vitamins B6 and C, iron, calcium and magnesium.

Potato: Although french fries are one of the least healthy foods, potatoes in their original form are versatile and healthy. Baked potatoes are an easy base for a quick and healthy lunch or dinner, topped with sautéed vegetables and a spoonful of plain Greek yogurt. Potatoes add nutrients: Vitamins B6 and C, iron, calcium and magnesium.

Banana: One of the easiest fruits to get, bananas are also a great bargain. Chop them up over cereal or ice cream, eat them whole or mash them with some cocoa and freeze them into dairy-free ‘ice cream’. Bananas are packed with nutrients: Potassium, vitamins B6 and C, iron and magnesium.

The point about fruits and vegetables is this: when it comes to eating healthy, you can’t go wrong. Whether you like the exotic like guava or the familiar like apple, the nutrients and other health benefits are plentiful…and delicious!

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