Fiber is a big buzzword in nutrition right now, and for good reason. It’s important for a healthy digestive system, but most Americans don’t get enough of it. In fact, the average American only eats half of the recommended daily amount of fiber.
This can have wide-reaching health effects. A lack of fiber has been linked to heart disease, bowel cancer, and diabetes, so it’s important to fill your diet with foods that are higher in fiber.
5 high-fiber foods to add to your grocery list
Here are 5 high-fiber foods you should add to your grocery list:
- Beans
Beans are rich in fiber, which helps keep you feeling full longer and aids in digestion. There are many types of beans you can choose from black beans, kidney beans, chickpeas (garbanzo beans), white beans, and navy beans. If you’d rather not eat beans on their own, try adding them to soups and salads for an extra boost of dietary fiber.
- Oats
Oatmeal is well known for its ability to prevent heart disease, but oats also contain almost 10 grams of fiber per cup. If you’re looking to lower your cholesterol, try replacing some refined grains with oats. Instead of white bread or pasta in your meal prep, add some whole grain pasta or brown rice instead.
- Apples
Apples are a great source of antioxidants and vitamins that can help keep your immune system strong throughout the winter months and cold and flu season. A single apple contains four grams of dietary fiber, which can help make you feel full longer after eating so you’re less likely to snack on junk food later in the day.
- Whole-grain breads and cereals
Whole grains contain high amounts of fiber, so they’re an easy way to add more healthy fiber to your diet.
- Lentils
This legume has 14 grams of fiber per cooked cup, but it’s also rich in protein, folate, and iron. Lentils are often served as a side dish or added to soups and salads. They’re also a great substitute for meat in chili or burgers.
