Increase your fiber intake with these nutrient-packed foods

Increase your fiber intake with these nutrient-packed foods

It has been demonstrated that eating the right amount of fiber has a wide variety of health benefits. It helps us feel full for longer, which reduces overeating and, therefore, weight gain.

Eating foods rich in fiber benefits digestion and the absorption of nutrients, and can help treat certain problems such as constipation, irritable bowel syndrome and diverticulitis. Dietary fiber can reduce the risk of coronary heart disease, type 2 diabetes and some types of cancer; it can also help lower cholesterol.

So, it is clear that fiber is excellent for health, but we must bear in mind that we should not try to add too much fiber to the diet at one time. This can cause symptoms such as bloating, cramping or gas. The best thing is to increase our intake little by little.

If you want to include more fiber in your diet, these foods will make the deal:


Black, white, red... Any type of beans provides fiber, without forgetting that they are also a source of iron and proteins. In particular, white beans also provide a good dose of potassium and black beans are rich in antioxidants.



Within the family of legumes, we find lentils, a food that provides us with 15.6 grams of fiber per cup. It is a great quantity! In addition, they are also a good source of vitamin B, protein, iron and other minerals.


Chia and flaxseeds

Chia and flaxseeds are an important source of fiber and have become a highly sought after foods thanks to their enormous nutritional properties. Both seeds can be included very easily in the diet, for example, in morning smoothies, or in bread and desserts baked at home.

 Healthy bowl


Its creamy and delicious pulp is an excellent source of fiber. A whole fruit contains 10 grams of fiber, and a tablespoon, 2 grams. Remember that avocado is also rich in mono and polyunsaturated fats - the "good fats" - that help us reduce the risk of heart diseases and lower cholesterol.



If you’re looking to increase your fiber intake, make room for oatmeal in your breakfast or snacks. Oats contain beta-glucan, a special type of fiber that reduces cholesterol and strengthens the immune system. It also has insoluble fiber, which benefits digestion.



Its high fiber content produces a rapid transit of food through the intestinal tract. It is proven that a diet rich in nuts prevents constipation and intestinal diseases. The fiber has the mission of delaying the absorption of sugar, which allows the energy to be progressively and last longer without being converted into fat. Almonds are the most recommended, followed by walnuts.

You may also like: What are lentils and why are they so good for you?

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