First, we need to understand what functions fiber is involved in, so that we can then understand the corresponding signs caused by poor intake.
Increased fiber intake can not only promote weight loss and maintain it at desired levels, but also protect gut health by regulating its functionality and reduce the risk of chronic diseases such as diabetes, heart disease and some types of cancer.
Therefore, we get the corresponding benefits of fiber by consuming fruits, starchy and non-starchy vegetables, legumes, whole grains, nuts and seeds. On the contrary, the poor intake of these foods and of plant fiber, you associate with insufficient protection from the aforementioned diseases, as well as early stages of dysfunctions.
Dried fruit
They can follow you everywhere. They are extremely easy to carry, even when the work bag is suffocating. In this way, your body is supplied with nutrients wherever and whenever you are. Their fiber content is particularly high (e.g. 100g of plums contain 12.8g of fiber). Be careful with the quantity; 8 dried plums are enough to cover 35-40% of the daily fiber needs.
Artichoke
Raw, pickled or cooked, the artichoke occupies a special place in Greek cuisine. It is combined with both vegetables (e.g. artichokes alla polita) and meat (e.g. artichokes with goat). One portion of artichoke offers more than 5 g of fiber and at the same time plenty of vitamins and trace elements (C potassium, magnesium, folic acid). So it’s worth it to bother a little to clean them.
Split peas
Although some eat it simply as an appetizer, it can be an extremely nutritious main dish. Its fiber content is close to that of dried fruit, and thus, even in the summer, when the consumption of legumes decreases, it can be an important weapon for the intake of the recommended amount of vegetable fiber.
Peas
Food especially liked of all those cooked in the form of oily food. Frozen peas have almost double the fiber content compared to fresh. So you can consume it all year round and combine it with various vegetables and meat.
Lentils
Legumes are not unfairly considered an integral part of a healthy and balanced diet. Lentils, in addition to being a source of non-heme iron, can contribute significantly to adequate fiber intake. One cup of cooked lentils contains 15.64g of fiber. So by eating one dish, you have definitely covered your daily fiber needs. So now you have one more reason to consume this extremely popular legume.
Multigrain Cookies
Combined with milk, juice, coffee and any other drink that takes your fancy, they contribute to an enjoyable and nutritious breakfast. Some of them have a particularly high fiber content, since one cookie offers 1.4g of fiber, yielding only 59kcal. So always keeping in mind the principle of moderation, you can combine delicious pleasure with a shapely silhouette
Whole wheat pasta
You may have placed pasta on your list of “forbidden” foods, but deep down you know that your list has no validity. Whole wheat pasta, in addition to excellent taste, also offers a significant amount of fiber. Just 100 grams of pasta offer 6 grams of fiber covering more than 20% of the daily fiber needs
Groats
The main ingredient of the “tabbouleh” salad is also a favorite carbohydrate of the Mediterranean cuisine. Its nutritional value is particularly high, since it has a lower glycemic index than rice and spaghetti due to the significant amount of fiber it contains (1 cup of raw oatmeal contains 12.2g of fiber).
Broccoli
The prevention of various forms of cancer is not the only reason why it would be beneficial to add broccoli to your daily routine. The fiber – about 4g of fiber per serving – it contains can improve bowel function and better regulate blood sugar levels. Consume it steamed to benefit from its abundance of nutrients.
Fresh Figs
Although in their dried form they can offer an even greater amount of fiber it is a shame not to point out that even fresh they also contain a significant amount (2 grams of fiber per piece). Consume them in moderation, since 1 fig has 37 to 48 calories, and especially in the summer when they thrive,
They also contain vitamin C and high levels of fiber. One cup has only 60 calories and 8 grams of fiber. You can combine them with yogurt and thus enjoy a light and extremely nutritious dinner.
