Fiber is a plant fiber that is not digested by the body, but is very beneficial for digestion. Fiber helps to increase the body's energy expenditure for digesting food, which contributes to weight loss. In addition, eating fiber helps fight high cholesterol, normalizes blood sugar levels, and even reduces the risk of colon cancer.
Instructions
Step 1
Figs are high in fiber. It doesn't matter if it's fresh or dried. These fruits are an excellent source of calcium, potassium and manganese. Research has also shown that figs help fight cancer.
Step 2
Avocados contain 34% fiber of the RDA. Avocados are rich in unsaturated fatty acids, which help lower bad cholesterol and increase good cholesterol. It also contains beta-carotene, lutein, magnesium and vitamins B, E and K.
Step 3
Legumes. Peas, lentils, and beans can provide more than half the daily value of fiber. Most legumes are high in protein, folate, iron and B vitamins and are very low in fat. Eating legumes lowers blood glucose levels and improves overall cardiovascular health.
Step 4
Barley has always been in the shadow of its fellows: wheat, oats and rye. Barley is more commonly used as animal feed or as an ingredient in beer making. But it turns out that a glass of barley can provide more than half of your daily fiber intake. Barley fiber improves bowel function and lowers cholesterol levels. It is an excellent source of selenium, which reduces the risk of colon cancer and stimulates the production of thyroid hormone.
Step 5
Eggplant, in addition to a large amount of fiber, contains manganese, potassium, folic acid, vitamins B6, K and C. And it is also low in calories.
Step 6
Raspberries. One cup of raspberries will give you over half your daily value for vitamin C and manganese and a third of your fiber. Raspberries are low in calories and high in phytonutrients and antioxidants that help the immune system fight various diseases. And also raspberry has antimicrobial and anticarcinogenic properties.
Step 7
Greens contain a lot of fiber, which absorbs harmful toxins in the intestines and removes them. In addition, greens are free of fats and cholesterol, and they contain amino acids useful for the body.
Step 8
Cinnamon. A teaspoon of cinnamon will provide 5% of your daily fiber requirement. In comparison, a teaspoon of ground cloves contains about 3% of your daily fiber requirement. In addition, cinnamon has antimicrobial properties and is high in calcium and manganese. Research has shown that cinnamon can boost brain function.
Step 9
Pears and apples. One medium pear contains about 5.2 grams of fiber, and an apple has about 4 grams. Most of the fiber is found in the skins of these fruits.
