10 foods with more fibers than a bowl of oatmeal

Oat is almost synonymous with fibers – a generous bowl for breakfast can help support Intestinal and heart healthand help you feel satisfied after eating.

Just half a cup of unclean oats (about 1 cup of oatmeal) 4 grams of fibers. It’s nothing to shake a stick, but there are many other foods that pack a larger fiber punch.

Are you looking to change your fiber source? In place of these 10 foods in place – or add it to your bowl of oatmeal for double the impact.

Fiber: 15.6 grams per cup

A cup of lenses provides 15.6 grams of fiber and is rich in plant protein, packing 17.9 grams. They are also rich in several vitamins and minerals, such as iron, magnesium, folate, zinc and potassium.

Fibers and proteins are slow to digestion and stimulate the release of satiety hormones, helping you feel full after eating.

Fiber: 13.5 grams per (201 gram) avocado

An avocado (201 grams) has 13.5 grams of fiber, or 48% of your daily fiber needs. Unlike most fruits, avocados are low in carbohydrates, making it a good choice for those who follow low -carbohydrate diets.

Avocats are also rich in vitamins E and C, magnesium and folate.

Fiber: 9.69 grams per cup

Artichokes are an excellent source of fiber, coming to almost 10 grams per cup. They are also a good source of magnesium and potassium, which are ideal for heart health.

Choosing foods rich in heart -health support nutrients, such as fiber, magnesium and potassium, could help reduce your risk of heart disease.

Fiber: 8 grams per ounce

Cocoa feathers offer high quantities of fibers and minerals such as magnesium, manganese and copper. In addition, they are rich in flavonoid compounds, such as catechin and epicotechina, which help protect your cells from damage.

Fiber: 15.4 grams per cooked cup

Pinto beans are one of the richest sources of fibers you can eat.

They are also rich in protein, containing 15.4 grams per cup, and provide several vitamins and minerals, including zinc, selenium, potassium and magnesium.

Fiber: 9.75 grams per ounce

Chia seeds are rich in fiber and minerals such as calcium, iron, manganese, selenium and magnesium.

An ounce of chia seeds also contains a magnesium punch, which is necessary for DNA synthesis, muscle contraction, nerve function and blood pressure and blood sugar regulation.

Fiber: 8 grams per cup

Raspberries are filled with fibers and are also rich in vitamins and minerals, such as manganese, vitamin K and vitamin C.

In addition to vitamin C, raspberries have other antioxidant plant compounds that help protect cells from oxidative damage.

Fiber: 7 grams per cup

Teff is an old grain rich in fiber and protein. It has a glycemic index (GI) of around 36.7, which is considered weak. This means that it has less impact on blood sugar than other sources of carbohydrates, such as white rice or white bread.

The teff is naturally gluten -free, which makes it a safe choice for those who suffer from celiac disease or sensitivity to non -cellular gluten (NCG).

Fiber: 9 grams per cup

A cup of cooked acorn squash is an excellent source of fiber, but it is also rich in vitamins and minerals, such as magnesium, vitamin C, potassium and vitamin A. Vitamin A is essential for vision, immune function, cognitive function and reproductive health.

Fiber: 5.62 grams per portion of 2 tablespoons

If you are looking to add more fibers to your crazy or other breakfast dishes, think of a pinch of flax seeds.

Linen seeds are rich in several vitamins and minerals, including magnesium, copper and selenium, an important mineral for immune and thyroid health and acts as a powerful antioxidant in the body.

Fiber is important for the health of the digestive system and the heart, and also helps you feel satisfied after eating. It is essential to obtain enough fibers, and not obtain enough health risk, such as heart disease, colon cancer and constipation.

The amount of fibers you need every day depends on your age and sex:

• Women from 18 to 50 years old: 25-28 grams
• Women aged 51 and over: 22 grams
• Men aged 18 to 50: 31-34 grams
• Men aged 51 and over: 28 grams

To achieve your daily fiber intake objectives, it is important to include fiber -rich foods, such as Fruits, vegetables, seeds and beansIn most meals and snacks.

Although oats are a healthy breakfast option that provides fibers, other foods, such as raspberries, lenses, chia seeds, avocados and teff, contain more than this nutrient than oats.

If you are looking to stimulate the fiber content of your breakfast, remember to add some of these foods to your oats or create new breakfast recipes with high fiber using the food listed above.