Fiber is best known for its regulatory effect on the functions of the intestines.
But the benefits of fiber go far beyond a good intestinal transit .
Indeed, a diet rich in fiber can reduce the risk of serious diseases: cerebrovascular accident (CVA), hypertension and heart disease.
Despite these indisputable benefits, if you're like most French people, you're not eating enough fiber.
Our body needs fiber, even if it does not really digest it.
Indeed, the fibers are not really "digested" between the moment we ingest them and our visit to the toilet.
There are actually 2 varieties of fiber:soluble and insoluble .
Most foods in the plant family contain a mixture of soluble and insoluble fiber.
In the digestive tract, soluble fiber turns into gel, which slows down digestion. Therefore, it lowers cholesterol levels and glycaemia .
On the other hand, insoluble fibers do not undergo any modification until the colon, where they contribute to give mass and to soften the excrements (which makes them easier to evacuate ).
Regardless of how they work, these two varieties of fiber are never absorbed by the body, which doesn't make them any less essential to our health!
A diet low in fiber can indeed cause constipation, which makes bathroom visits painful and unpleasant.
It can also cause problems with blood sugar regulation and appetite. In fact, fiber regulates the speed of digestion and contribute to satiety (the feeling of having eaten enough).
But having too high a daily fiber intake can also be bad for your health.
Indeed,too fiber can cause transit too much quick. Therefore, the body does not have time to absorb all the nutrients from the food you eat.
Eating too much fiber can also cause unpleasant bloating and intestinal cramps (especially when fiber intake is suddenly increased overnight).
So what is the magic amount of fiber for a healthy balanced diet? The recommended daily allowances by the European Food Safety Authority are 25 g minimum for an adult (male or female).
Men and women over 50 need less fiber because they generally eat less food.
But what do these contributions actually represent? It's very simple, every day, a man must eat the equivalent of 10 slices of whole grain bread to have his daily fiber intake.
This may sound huge, but fear not! Whole grains are far from the only fiber-rich food.
Keep reading to discover the list of 16 foods that are surprisingly high in fiber, each with a delicious recipe to help you put them on the table.
(Note: the fiber amounts of foods vary slightly depending on their cooking, cooking time and method.)
Fiber content:8.3g per 100 g of cooked split peas.
The recipe to try: Old fashioned split pea purée
Split peas are a staple in Indian cuisine.
They are also an excellent source of protein, you can use them as a base for your soups and stews.
You can also use split peas in the dhal. This delicious Indian dish has everything you want in a meal:balanced, tasty and satisfying.
Last thing:our homemade naans go very well with the dhal!;-)
Fiber content:7.9 g per 100 g of cooked lentils.
The recipe to try: Lentil soup
The advantage of lentils is that they take little time to cook and that they are much more diverse (blonde, green, black, etc.) than other legumes (the family of beans, broad beans, peas, etc).
Prepared in soup, lentils reveal all their flavor:gourmets will appreciate it at its true value.
Fiber content:8.7g per 100 g of cooked black beans.
The recipe to try: Veggie Black Bean Chili
Black beans are literally packed with slow carbs that help keep you going all day and protein.
This vegetarian chili is perfect for very cold evenings, but also after your sports sessions.
Fiber content:7.0 g per 100 g of cooked lima beans.
The recipe to try: Chili con carne with lima beans
Naturally cooked, it must be admitted, lima beans really don't taste terrific.
But prepared in chili con carne, with minced meat and just the right amount of chilli, peppers and tomatoes, they become a real delight.
Fiber content:5.7g per 100 g of cooked artichokes.
The recipe to try: Artichokes in vinaigrette
It's simple, the artichoke is the vegetable with the most fiber per serving.
But curiously, many people neglect the artichoke... It's a shame!
To savor it and take advantage of its high fiber content, use the delicious recipe for artichoke with vinaigrette in the link above.
Fiber content:5.5g per 100 g of boiled peas.
The recipe to try: Pea puree with mint
Pureed vegetables are a great way to get the most good nutrients into your diet.
And this recipe is lightning fast! It is rich in protein, omega-3 fatty acids and, of course, fibre.
Fiber content:3.3g per 100 g of boiled broccoli.
The recipe to try: Broccoli gratin
This family recipe is very simple. A little grated cheese, butter, milk and flour:the broccoli is transformed into a simply delicious dish.
Don't be surprised if your kids devour this broccoli gratin in one meal!
Fiber content:2.6g per 100 g of steamed Brussels sprouts.
The recipe to try: Brussels sprouts with bacon in casserole
The simple and classic recipe:Brussels sprouts, bacon bits, shallots.
We want more every time!
Fiber content:6.5g per 100 g of raw raspberries.
The recipe to try: Raspberry macaroons
No real need to promote raspberries. Raspberries are a bit like nature giving us candy!
And if in addition they come in the form of macaroons, NO ONE can resist :-)
Fiber content:5.3g per 100 g of raw blackberries.
The recipe to try: Blackberry crumble
It's hard to miss the crumble when talking about recipes that are simple to make and delicious to taste.
Try the blackberry crumble, and you'll incorporate even more fiber into your diet. Out of season, as with raspberries, use frozen blackberries:don't worry the fibers are still there!
Fiber content:6.7g for 100 g, about half an avocado.
The recipe to try: Guacamole
Few foods deserve the superfood label — and none more than avocado.
Avocado contains loads of vitamins, fiber and “good” fats.
And what could be better than a good guacamole to taste all the nutritional riches of avocado?
Fiber content:5.5g for 175 g, one medium-sized pear.
The recipe to try: Pork tenderloin with pears and honey
Simple and inexpensive, this recipe will allow you to try unusual mixtures of sweet and savory flavors.
Pork goes well with sweet flavors. And pears, which are naturally high in sugar, caramelize easily.
Yum!
Fiber content:18.3g per 100 g of raw cereal.
The recipe to try: Multivitamin smoothie with wheat bran cereal
Don't have enough time in the morning to prepare breakfast?
This smoothie recipe only takes a moment. Mix all your fruits, and all you have to do is add a nice handful of wheat bran cereal (different from oat bran) in your glass.
And There you go ! A healthy, fast and delicious boost of fiber and protein — all in one glass.
Fiber content:3.9g per 100 g of cooked pasta.
The recipe to try: Zucchini Pasta
With a good sauce, whole grain pasta really has nothing to envy to wheat flour pasta.
Add zucchini and you have a delicious vegetarian meal on the go!
Fiber content:3.8g per 100 g cooked pearl barley.
The recipe to try: Tomato barley with vegetables
Barley isn't just an ingredient for brewing beer.
These chewy seeds are packed with incredible nutrients. In fact, they contain even more fiber than oatmeal and wild rice.
They can be eaten in soup or in a salad. But THE recipe to try is this tomato barley with seasonal vegetables.
Fiber content:1.7g per 100 g of cooked oat flakes.
The recipe to try: Oat Flakes
Easy to take with you, these oatmeal pucks are simply divine.
But they will also help you recharge your batteries after a workout.
- Add flaxseed oil to your foods:salad dressing, oatmeal, smoothies, yogurt and homemade pastries. You can even use it to bread chicken and fish. Flaxseed oil contains 3.8 g of fibre for just 2 tbsp. In addition, it has a high content of omega-3 fatty acids.
- Chia seeds have an impressive fiber content: 5.5g for 1 tbsp. Mixed with water, they become gelatinous. They are perfect for thickening your smoothies, making your homemade puddings or replacing eggs in baking recipes.
To discover: The 10 Benefits Of Chia Seeds That Nobody Knows.
- The spinach and carrots do not have as high a fiber content as the foods above. They can, however, easily be grated or chopped and incorporated into your favorite dishes and recipes. You can also add it to banana cake, eggs and homemade pizza sauce.
- The food processor is really the best ally you can have in the kitchen! With your robot, make vegetable purees that you can incorporate into your favorite sauces and stews. And to replace the rice, try this little unusual trick:switch from cauliflower to the robot.
Bon appetit!
There you go, you've discovered the 16 foods that are surprisingly high in fiber :-)
