high-fiber foods

Focus on fibre: 10 high-fibre foods 

The importance of fibres is no longer to be proven in a healthy diet. They are very much in demand during a slimming diet or to develop muscle mass for athletes. A consumption of 25 to 30 grams of fibre per day allows for good digestion and a stable weight.

The benefits of high-fiber foods

Foods rich in fiber provide benefits to the body and help to achieve better health. They fight bad cholesterol by absorbing the bad fats that linger in the digestive tract. Among other things, cholesterol levels are regulated by a high fibre intake.

eat fibre

Fibers also have an effect on the formation of muscle mass for those who practice bodybuilding. They are an integral part of their diet. Thus, dieticians also advise people who want to lose weight to consume more fiber in their diet. In addition, these foods are rich in vitamins and minerals essential for the functioning of the body.

You can change your eating habits by incorporating high-fibre foods into your daily meals. You have a lot to gain, if only for your health. We recommend that you take a fresh look at food and select healthy foods in your preparations.

Discover our selection of 10 fiber-rich foods.

10 fibre-rich foods to eat regularly

1. Adopt the peas

Peas are tasty and are available year-round in the frozen section of your supermarket. However, they are healthier and higher in fibre when eaten fresh. If you have a small garden plot, you can grow them yourself and pick them fresh. There are many recipes you can make with peas.

They can accompany your meats or be the main element of your soup. What's more, they're delicious and you'll have no problem getting your family to try them. Think of the benefits of the fiber they provide, they will improve the appearance of your body and eliminate bad fats in the blood. For your information, the fiber content of half a cup of fresh peas is 5.6 grams.

2. Spinach: long live spring!

high-fiber food

Spinach is a vegetable with dark green leaves. There are many ways to prepare spinach. You can put it in your pasta sauce or in your salads. It is a food rich in fiber, which can give you health and is also very tasty. Spinach can be used as an appetite suppressant during a diet.

Fibre is a nutrient that is slowly digested and therefore keeps you feeling fuller longer. The fibre content of spinach is 2.3 grams per half cup cooked. So, feel free to consume this green vegetable as often as you like. Just include it in your favorite dishes and share it with your family and if you are a seasoned athlete, opt for spinach to eat more fiber.

3. Potatoes on a diet

Yes, potatoes are rich in fibre. Many people think that they should be avoided to lose weight. However, you should avoid frying them, you can keep them rich in fiber and less fat in mashed, steamed or grilled. And for those who do not eat so-called "white" foods, sweet potatoes can do the trick.

Potatoes are tasty and also rich in vitamin C, potassium, fibre and folic acid. To keep a good fiber content of this food, baking with the skin on is the best way. It is 3.8 grams per potato. However, you can cook them to make a salad, patties and many others.

4. Try parsnips

Parsnips are vegetables that are little known to the general public. However, these white vegetables are very popular with bodybuilding enthusiasts because of their soluble fiber. These are known to regulate blood sugar levels and are also used as an infallible appetite suppressant. Parsnips can replace meat during a weight loss diet.

They are also rich in vitamin C, folic acid and potassium. If you have a delicate palate, you should avoid preparing them raw, as this vegetable has a pungent taste. You can roast, steam or braise them to enjoy a delicious dish. Its taste is between the carrot and the turnip and it is a root vegetable like the beet or the potato.

5. Opt for Brussels sprouts

dietary fibres

Brussels sprouts are small cabbages that have bittersweet flavours. They are very high in fiber and are good for your health. You can eat them roasted for authentic flavor and to retain essential nutrients. For tender cooking, you can cut an "X" in the base of the Brussels sprouts.

Steaming is recommended to enjoy this high-fiber vegetable. In fact, the fibre content of this cabbage is 3 grams per half cup cooked. You can mix it with other vegetables in your preparations to vary the pleasures. Do not hesitate to season your dishes to break the bitter taste.

6. Wholemeal bread for a quick breakfast

If you are one of those people who don't have time to take a real breakfast in the morning. You can take a loaf of wholemeal bread to work and eat it whenever you have time. It is important not to skip breakfast and especially to get plenty of fibre in the morning. You can leave a jar of peanut butter in your office to accompany the wholemeal bread.

This way, your morning dose of fiber is fulfilled and you can work with your health. Think about healthy eating on a daily basis and you will avoid many illnesses in the future. The goal is to eat quality foods, not quantity. Avoid foods that are full of fat and sugar as much as possible.

7. Snack on fresh fruit: oranges or apples, for example.

Change is always difficult at first, but there's a lot to be gained by adopting a healthier eating pattern. Even if you're not on a diet, opt for fresh fruit and vegetables to relieve your cravings. Put fruit on display and within easy reach in your home or office.

apple diet

They will remind you of the health and fitness benefits of eating high fibre foods. Always remember to add a little vegetable to your meal preparations. Once you get used to it, you won't have to work so hard to make fibre-rich foods a part of your daily routine.

It is better to eat an orange than to drink the one sold in supermarkets. Indeed, the latter will contain a lot of added sugar and the pulp will be removed. If you prefer juice, make your own and put in several fruits and do not remove the pulp. A homemade smoothie is 1000 times better than an industrial juice.

8. Choose whole grain foods

If you are a bodybuilder, choosing a whole grain food is recommended. For this, avoid white foods such as white bread or pasta. Opt for whole grain bread, wild or basmati rice or whole wheat pasta and you will have more fiber in your diet.

You just have to adjust to this new choice of whole grain foods little by little. At first, the textures will be a little different from what you've always eaten. After the transition period, you will find that you and your family will embrace whole grains. Either way, it's a much higher fibre and nutrient-rich diet.

9. Avocado is also recommended

To get a fiber boost for your diet, making a smoothie is a good idea. The goal is to find the right blend and start your day with a nutrient-dense, fibre-rich drink. If you are not a morning person, you can prepare the fruits and vegetables the night before. When you wake up in the morning, take the blender out of your fridge and blend it all together.

With the right ingredients, you can make delicious smoothies that are packed with fibre. And if you want more fibre in your smoothie, a few tablespoons of wheat or oat bran will increase the fibre content. Opt for berries, high-fibre vegetables and you're all set. You've got a very easy way to get a fibre boost.

The avocado can be added to your preparations but you can also eat it in homemade guacamole or simply in a salad.

I invite you to read the following article: What are the properties of avocado for bodybuilding?

10. Don't forget lentils, chickpeas and coconut beans

For a healthy and balanced diet, it is imperative to consume legumes such as beans, lentils or chickpeas every week. Moreover, these foods are easy to cook and also very rich in fiber. They can accompany all your fish and white meat preparations. It should be noted that beans are rich in protein and can easily replace meat.

There are many tasty recipes with kidney beans, lentils and chickpeas to give you variety. Adopt these high-fiber foods as part of your eating habits or to accompany weight training. You won't regret it because they are good for your health.

Fiber consumption by age and sex

For women

Age Minimum consumption

9 to 13 years 26 g

14 to 18 years 26 g

19 to 50 25 g

50+ years 21 g

Pregnant women 28 g

Breastfeeding women 29 g 

For men

Age Minimum consumption

9 to 13 years 31 g

14 to 18 years 38 g

19 to 50 38 g

50+ years 30 g 

Conclusion

There are a lot of foods rich in fiber such as coconut, apple, all raw vegetables, oatmealWe've talked about the best high-fiber foods that can be used by bodybuilders, prunes, and chickpeas. We have talked about the best foods rich in fiber that can be used by bodybuilders. In any case, whether we are bodybuilders, fitness enthusiasts or if we do not practice any physical activity, they are essential to stay healthy. Whether it is to calm our hunger or to fight constipation, you can abuse them.

Need a tailor-made follow-up?


Other articles to read :

20 super foods to boost your health

The imc in bodybuilding, reliable or not?

How to read a food label?

Does lemon make you lose weight?

Share on :
📩 Subscribe to my private mail and receive in 🎁 :

Sur le meme sujet que : Focus on fibre: 10 high-fibre foods 

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *