Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.
- Reducing cholesterol. Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber (5).
- Promoting a healthy weight. High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer (6).
- Adding bulk to the digestive tract. Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
We especially like them in salads.
Fiber content: 4.4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams (
The Brussels sprout is a cruciferous vegetable that’s related to broccoli.
They’re very high in vitamin K, potassium, folate, and potent cancer-fighting antioxidants.
Try out Brussels sprouts roasted with apples and bacon or drizzled with balsamic vinegar.
Fiber content: 3.3 grams per cup of raw Brussels sprouts, or 3.7 grams per 100 grams (
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If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.
Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, the fiber-to-calorie ratio will decrease significantly.
Fiber content: 1.15 grams per cup of air-popped popcorn, or 14.4 grams per 100 grams (
The sweet potato is a popular tuber that’s very filling and has a delicious sweet flavor. It’s very high in beta carotene, B vitamins, and various minerals.
Sweet potatoes can be a tasty bread substitute or base for nachos.
Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber, or 2.5 grams per 100 grams (
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