Fiber is needed in our diet. We can distinguish between soluble and insoluble fiber. Vegetable foods are the ones that will provide fiber to our diet, one of the reasons why we have to consume them daily and in variety.
The recommendations of daily fiber vary according to the person and, especially, according to the amount of calories consumed. It is recommended to consume 25-35 grams of fiber a day, which is about 10-15 grams per 1000 kcal ingested. The ratio of soluble to insoluble fiber is three parts of insoluble fiber per part of soluble fiber. Shortly we introduce fruit and / or vegetables into the main meals, it will not be difficult to reach the amount of fiber daily.
List of high fiber foods
- Wheat bran (40g / 100g): Bran is the outermost layer of wheat. It is the most important source of insoluble fiber. They usually sell the bran in sachets, which we can add to foods like yogurt, milk or a fruit salad. It can also be added to different desserts and bread, to improve its fiber content.
- Chia seed (35g / 100g): a seed that has become very fashionable in recent years due to its nutritional properties. One way to make the bread have more fiber is, for example, adding chia seeds. And if we want to have a breakfast rich in fiber, we can try with this porridge with almond milk and chia seeds.
- Flax seeds (27g / 100g): As you can see, the seeds are an important source of fiber. Along with chia seeds, we can also add flax seeds to the bread, to increase the amount of fiber. We can also add them to any smoothie we make, like this green smoothie for breakfast.
- White beans and legumes (23g / 100g): Beans and other legumes in general have a good amount of fiber. We can prepare the beans in many ways, we will give you two recipes that we have liked: green bean salad with mint dressingand Asturian fabada in 20 minutes.
- Figs and dried plums (15g / 100g): these fruits, when dried, lose water and concentrate their nutrients, fiber, among others. In this way, eating the dried fruits and with their seeds contributes more fiber. This chutney of cherries and dried figs is a way to eat a snack rich in fiber.
- Almonds and hazelnuts (10g / 100g): these are the two nuts that have the most amount of fiber. In addition to consuming them raw, we have recipes rich in fiber like: cake taken from plums and almonds or cream of squash with arugula and hazelnuts .
- Nísperos (10g / 100g): This spring fruit also gives us a lot of fiber. Alone or accompanied by a fruit salad are exquisite.
- Dates (8g / 100g): this fruit obtained from the palm also has an important content of fiber because its content in water is smaller than what can be expected of a fruit, reason why the concentration of fiber and nutrients is high . Recipes such as Moroccan pudding with dates or oatmeal bars and dates are a good way to incorporate it into our diet.
- Quinoa (7g / 100g): One of the star foods of recent years is also rich in fiber. Quinoa enjoys a lot of popularity for its properties and benefits, and is very versatile in the kitchen: quinoa salad with quinoa , quinoa soup with clams and many more recipes.