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20 high fiber foods that you should include in your diet

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Discover the 20 high-fiber foods that you should include in your diet.

Nuts, vegetables, legumes … The regular consumption of fiber is related to better intestinal transit, with the decrease of cholesterol, with the prevention in the appearance of diabetes, and with the improvement of constipation

1. Artichokes

Being a food rich in dietary fiber, artichoke has a high satiating capacity.

Specifically, it is endowed with 9.4 grams of fiber for every 100 grams of the product, according to the Spanish Food Composition Database (Becca).

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You can make this vegetable in the microwave with a little oil and pepper, a sauté with ham and onion, or as a vegetable cream.

2. Almonds

With more dietary fiber than artichokes are almonds. This dried fruit can be eaten raw, toasted, with salt, with the shell …

Raw almonds have 8.3 grams of fiber per 100 grams of food, as the experts at Bedca count.

3. Oatmeal

Oats have a high fiber content (soluble and insoluble), being 10.6 grams per 100 grams of this food, as confirmed by Becca.

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Among the benefits of oatmeal, the nutritionist Adriana Oroz highlights the control of blood sugar and cholesterol, helps reduce cholesterol, is an antioxidant, improves the microbiota and prevents constipation, is satiating, and helps regulate appetite.

4. Raw zucchini

It has much less fiber than other vegetables, with only one gram per 100 grams of edible portion, but equally, zucchini, which are included in purees, salads, or even used to make spaghetti, count as a good source of fiber.

5. Raw tiger nuts

Although it is mainly used to make horchata, fresh tiger nuts are increasingly being consumed as an aperitif. This tuber is very rich in fiber, providing 17.4 grams per 100 grams of tiger nuts.

6. Dates

As reported by the USDA (United States Department of Agriculture), they have 8 grams of fiber for every 100 grams of dates.

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In addition, dates have many more nutritional values: 288 kcal of energy (per 100 grams); 62 mg of calcium (per 100 grams), and 677 mg of potassium (per 100 grams), among others.

Among its benefits, it stands out that they are useful to prevent fluid retention, hypertension, and arthritis.

7. Canned spinach

According to Catalina Prieto, spinach provides us with very few calories: 41Kcal. In addition, they are a source of fiber both raw, boiled …

However, we find their maximum amount of fiber when they are canned: 6.3 grams of fiber per 100 grams. Its benefits also include its anti-inflammatory and antioxidant power.

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8. Dried chickpeas

Dried chickpeas have a high percentage of fiber: 14.97 grams per 100 grams of the product.

But not only that but chickpeas are also endowed with calcium, specifically 143 grams per 100 grams.

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To minimize flatulence, it is advisable to pass the chickpeas through a food mill to remove the skins.

9. Wheat germ

With more fiber than dried chickpeas is wheat germ, with 15.9 grams per 100 grams.

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Another of its benefits is the amount of potassium, calcium, and magnesium that this nutrient has.

10. Cooked peas

Although peas, in all their forms, provide a large amount of fiber, it is raw peas that have the most: 16.7 grams per 100 grams.

For their part, canned peas contain the least fiber, being 3.36 grams per 100 grams, as the Bedca experts say. – Adobe Stock

11. Dried beans

It is one of the legumes that was not lacking in Leonardo Da Vinci’s diet, and no wonder, because among all the benefits of beans is its enormous contribution of fiber.

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25 grams per 100 grams of the product, exceeding in quantity at the same consumption of other foods such as artichokes, almonds, or tiger nuts.

12. Soybean flour

How many types of flours do you know? Wheat flour, oatmeal, barley flour, rye flour … However, above all of them is soy flour, which provides 17.3 grams per 100 grams of edible portion.

13. White beans

Like black beans, white beans have a large amount of fiber: 23.2 grams per 100 grams of edible portion.

14. Boiled lentils

Andrea Castellanos, from the Aleris Nutrition Center, recommends taking lentils regularly because “by themselves, they provide a variety of necessary nutrients such as proteins, carbohydrates, micronutrients such as folic acid and iron, and dietary fiber.” For every 100 grams of edible product, there are 11.2 grams of fiber.

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15. Apples

Apples are one of the fruits with the most fiber: 2 grams per 100 grams of edible portion.

They contain pectins, which is a soluble fiber that increases the volume of stool and improves intestinal transit.

16. Sunflower seeds

Sunflower seeds have 2.7 grams of fiber for every 100 edible grams of the product.

This snack also provides a multitude of nutrients and benefits to your health if eaten soaked or on the ground.

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17. Wheat bran

Wheat bran is a food with a large amount of fiber, specifically, it is insoluble fiber. In addition to having 42.8 grams of fiber per 100 grams of the product, wheat bran is rich in vitamins B and K and phosphorus.

18. Flax seeds

Haven’t included flax seeds in your diet yet? Just because of its fiber content (27.3 grams per 100 grams) it is worth taking them.

They are also rich in calcium (255 grams per 100 grams of edible portion), potassium, magnesium, or phosphorus, among others.

19. Sesame seeds

Sesame seeds, which are included in salads, sautéed in meat and fish, or as a substitute for flour in batters, have 11 grams of fiber per 100 grams of edible portion.

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