7 foods with more fibers than chia seeds

Chia seeds are a must for those looking to add more fibers to their diet. Just an ounce of chia seed packs 9.8 grams of fiberwhich represents 35% of the daily value (DV).

But, although the fiber content of chia seeds is impressive, they are not the only way to strengthen your consumption of fibers. Actually, Several other foods offer as much, or even more, of fibers per portion.

Here are 7 delicious options to try.

• Fiber content: 19.1 grams per cooked cup (68.2% of DV)
• Health advantages: In addition to the fibers, sea beans are also rich in protein, providing 15 grams per cut, making it an excellent source of protein for those who follow plant -based diets. Navy beans also provide folate, iron, selenium and magnesium, a mineral necessary for blood sugar and the regulation of healthy blood pressure.
• How to use it: Mix sea beans in soups and stews, or cook them with herbs and seasonings for a tasty accompanying dish.

• Fiber content: 15.6 grams per cooked cup (55.7% of DV)
• Health advantages: The lenses are filled with protein, providing just under 18 grams per cup. Proteins and fibers help you feel satisfied after eating, making lenses a good choice for weight loss. A cup of lenses covers 90% of your daily folate needs, vitamin B which is necessary for the production of red blood cells and brain function. Folate plays an important role in fetal development, which is why foods rich in folate is particularly essential during pregnancy.
• How to use it: Add the lenses to salads, currys and soups for an easy way to increase proteins, fibers, vitamin and mineral content of your favorite meals.

• Fiber content: 15 grams per cooked cup (53.6% of DV)
• Health advantages: Beyond the fibers, black beans are filled with vitamins and minerals, such as magnesium and potassium, which regulate blood pressure levels. Studies show that eating more foods rich in potassium and magnesium can help reduce high blood pressure (hypertension) and protect from heart disease.
• How to use it: Add black beans to dishes like tacos, burritos and grain bowls, or use them to make homemade black burgers.

• Fiber content: 13.5 grams per Avocado 201-Grammes (48.2% of DV)
• Health advantages: Avocats are an excellent source of healthy fats, magnesium, folate and vitamins E and C. Avocados also provide antioxidants, such as polyphenols, proanthocyanidins and carotenoids, which reduce inflammation and protected cellular damage.
• How to use it: Add the avocados in slices to salads, cereal bowls and even smoothies, or use ripe avocados to make a homemade guacamole.

• Fiber content: 12.5 grams per cooked cup (44.6% of DV)
• Health advantages: Chickpeas are a rich source of nutrients such as proteins, folate, potassium, magnesium and zinc, which all play important roles in health. A cup of chickpeas covers 23% of your daily zinc needs, a mineral necessary for immune function, cell division and protein and DNA synthesis.
• How to use it: Mix chickpeas, olive oil, tahini, salt and lemon juice to make a creamy and homemade houmous or use chickpeas to increase the nutritional value of salads, soups and cereal bowls.

• Fiber content: 9 grams per cooked cup (32.1% of DV)
• Health advantages: The glans squash is rich in vitamin C, vitamin A, potassium, magnesium and several vitamins B. It is also rich in carotenoid antioxidants such as alpha-carotene, beta-carotene and zeaxanthine which protect cells from damage which could otherwise cause a disease.
• How to use it: Take advantage of the overwhelming glans like a sweet and salty accompanying dish or add the roasted acorns and cubes squash to cereal bowls, salads and soups.

• Fiber content: 9.7 grams per cut (34.6% of DV)
• Health advantages: The artichokes are known for their fiber content, but they are also rich in nutrients such as vitamin C. A cup of artichoke hearts covers 14% of your daily vitamin C needs, which is necessary for the production of collagen and immune function. Vitamin C is also a powerful antioxidant that protects your cells from oxidative damage. It also helps to regenerate other antioxidant nutrients, such as vitamin E.
• How to use it: Add the artichoke hearts to salads and pasta dishes or use them as a garnish for homemade pizza.

Incorporate fiber packaged foods, such as beans, fruits and vegetables, in your diet should not be complicated. Here are some easy ideas to integrate more fibers into your diet:

• Make a hearty soup based on beans for lunch or dinner.
• Use beans or salad lenses as a high fiber content garnish for salads and cereal dishes.
• Add beans and vegetables to dishes like tacos and burritos.
• Use fiber -rich vegetables, such as acorns squash, as a dish of nutrients.
• The best pasta and pizza with artichoke hearts.
• Mix avocados in your smoothies and add avocados in slices to grill, salads and egg dishes.

Soluble and insoluble fiber

Fiber is divided into two main categories: soluble and insoluble. Soluble fibers dissolves in water and helps support intestinal health, reduces cholesterol and support heart and immune health. It also attracts water into the stool, which makes it easier to pass.

Insoluble fiber, on the other hand, is not broken down by intestinal bacteria and rather adds loose stools, promoting regular stools.

Most plant foods contain the two types of fibers, therefore enjoying a variety of fruits, vegetables, beans, nuts, seeds and whole grains is the easiest way to get the whole range of advantages.

• Gradually increase the fibers: A sudden increase in fibers can cause stomach aches, such as bloating and gases. If your diet is currently low in fiber, it is suggested to slowly increase your fiber consumption over time to reduce the risk of side effects.
• Combine with water: When you increase your fiber intake, it is important to also increase your water consumption. Fiber absorbs water into the digestive tract and inadequate water can cause constipation.
• Diversify your fiber sources: In order to make sure you get many types of fibers, it is best to include a variety of fiber sources in your diet, such as chia seeds, beans, nuts, fruits and vegetables.

Chia seeds contain an impressive quantity of fibers, but it is not the only option to increase your intake of this important nutrient.

From marine beans to avocados, there are many other foods that have similar quantities or even more fibers per portion than chia seeds.