12 foods with more fibers than a bowl of oatmeal

Oat flour is a choice of classic breakfast filled with fibers, which supports heart health and digestion. It provides approximately 4 grams (g) per cooked cup. However, prunes, lenses, figs and other foods contain even more fibers than oatmeal.

Jump at the main dishes to remember.

1. Shared peas

Fiber: 8.2 g
Portion portion: 1/2 cooked cup

Divided peas are the seeds of dried pea, divided and peeled. They are similar to lenses and are often used in soups and stews. The split peas are filled with fibers.

Take your time when you add fiber -rich foods like pea to your diet. The increase in your daily fiber intake could cause uncomfortable symptoms such as bloating, abdominal cramps and gas.

2. Lentils

Fiber: 7.8 g
Portion portion: 1/2 cooked cup

Lentils (pulses) are in the family of legumes. Legumes are fiber -rich plants that include lenses, peas and beans. The lenses are rich in several nutrients, including fibers.

The lenses are generous and you can add them to soups, stews and jumpers. Remember to make a lot at the start of the week for healthy lunches for days.

3. Figs

Fiber: 7.3 g
Size service: 1/2 cup

Figs are fruits that grow on shrubs. You can eat them fresh, dried or cooked. Thanks to their high fiber content, research shows that adding figs to your diet can reduce the risk of constipation, bloating and abdominal discomfort.

4. Lima beans

Fiber: 13.2 g
Portion portion: 1 cooked cup

Lima beans (also known as butter bean) are part of the legume family. They are filled with fibers and other essential nutrients. Cooked Lima beans have a slightly sweet creamy texture. Add Lima beans to your favorite soups, stews or accompaniment dishes to increase the fiber content of your meal and your health benefits.

5. Chickpea

Fiber: 6.3 g
Size service: 1/2 cup

Chickpeas (also called Garbanzo beans) are another tasty member of the legume family. This plant -based protein is rich in fiber, folate, iron and more.

The chickpeas are versatile. You can take advantage of it cooked, puree or roast. Remember to whisk homemade houmous to get their health benefits in a creamy dip. Or try to roast chickpeas for a crunchy snack in the afternoon.

6. Plums

Fiber: 6.2 g
Size service: 1/2 cup

The prunes (dried plums) contain known fibers for its digestive advantages. Prunes contain soluble and insoluble fibers, which helps stimulate digestive health and prevent constipation. Research revealed that the consumption of 2 ounces (OZ) of daily prune juice has contributed to relieving the symptoms of constipation.

You can add prunes to your diet while keeping the yogurt or oatmeal. You can also mix a couple in your morning smoothie.

7. Popcorn

Fiber: 5.8 g
Size service: 3 pop air cups

Try to increase your daily fiber intake with a fun snack like popcorn. The breathtaking popcorn contains a good amount of fiber and is very low in fat and calories.

To keep your popcorn snack in good health, avoid cinema butter. Try to burn air popcorn with olive oil, dried herbs and parmesan.

8. Renal beans

Fiber: 5.7 g
Portion portion: 1/2 cooked cup

Renal beans are a hearty and tasty legume that contains fibers and is rich in protein. They help you keep full and satisfied between meals.

The cooked kidney beans are a staple in many types of chili and soup. Adding legumes and kidney beans to your diet can stabilize blood sugar and reduce the risk of diabetes.

9. Quinoa

Fiber: 5.2 g
Portion portion: 1 cooked cup

Quinoa has the taste of a grain but comes from a seed. This plant protein is rich in fiber and other nutrients, such as proteins, magnesium, folate and B vitamins.

Quinoa is a versatile protein served as salad, an accompanying dish or even cooked like oat flour for a generous breakfast.

10. Peartes

Fiber: 5.5 g
Size service: 1 medium pear

Pears are a juicy sweet fruit that can be consumed fresh or cooked (including the skin). Add trenched pears to your morning of oatmeal to increase your fiber consumption. The roasted pears are sweet enough for dessert or a fun snack for the whole family.

11. Apples

Fiber: 4.8 g
Size service: 1 medium apple

The apples are rich in fiber, most of which are in the skin. One apple a day stimulates your fiber consumption, your potassium and your vitamin C.

The apples get their pectin fiber, an starch based on plants. Studies show that consumption of foods rich in pectin can prevent constipation and reduce the need for laxative drugs.

12. Grapefruit

Fiber: 4.9 g
Portion: 1 grapefruit

Citrus fruits are rich in vitamin C and often known for their advantages of the immune system, but they are also good for your intestine. Fiber in the grapefruit helps regulate stools and maintains the healthy intestinal microbiome.

Main to remember

• Fibers are important to overall health, helping to reduce the risk of heart disease and support digestion.
• Oat flour is a good source of fiber, but many foods, such as fruits, vegetables, legumes, whole grains, nuts and seeds, offer even more. Gradually add a variety of fiber foods to your diet to minimize side effects such as gas and bloating.
• Consult a health care provider to determine the quantity of fibers that suits you.