5 foods higher in fiber than oats

Eating rich foods can offer multiple benefits for your health. In addition to promoting regularity and preventing constipation, some studies suggest that High-fiber diets may help you lose weight and reduce your risk of cardiovascular disease, diabetes, and cancer, as shared by the National Institutes of Health.

Experts suggest that men eat about 38 grams of fiber a day and women about 25 grams. Whole grains provide a large amount of fiber. Also beans and other legumes, as well as fruits and vegetables are a source of dietary fiber.

Oatmeal is nutritious and provides soluble and insoluble fiber; especially a soluble fiber called beta-glucan. Among the benefits of this cereal, it can lower cholesterol levels and help fight inflammation.

Each cup of oatmeal provides 4 g of fiber. Here are 5 foods with more fiber:

1. Beans

White beans
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Navy beans and navy beans provide 19 g of fiber per cup. Also adzuki beans and pinto beans are high in fiber with 17g and 15g. Other legumes that are excellent sources of fiber are lentils with 16g and chickpeas with 12g.

Beans are a favorite food for promoting longevity. They are highly nutritious, source of vegetable protein and they help prevent chronic diseases such as cardiovascular disease.

2. Avocado

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The fiber in an average avocado is 13 g; in every 100 g of fruit there are 7 g of fiber. Avocado is one of the fruits that also provide protein, you provides vitamin C and is a good source of potassium.

Avocado is a nutritious food that can offer multiple benefits to your body, from promoting digestion, to benefiting the health of your heart, your eyes, your skin and even helping cognitive function.

Refined cereals like white flour or white rice remove most of the fiber as well as other important nutrients.

3. Chia

Fruit and chia
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Two tablespoons of chia seeds provide 10 g of fiber. In every 100 g of seeds there are 34 g of fiber. Chia seeds also give you a complete protein that contains all nine essential amino acids and is the richest plant source of omega-3 fatty acids.

The fiber in chia seeds is primarily soluble fiber and mucilage which, according to the Harvard Nutrition Source, can help lower LDL cholesterol and slow down digestion, which It can prevent spikes in blood sugar after eating and promote a feeling of fullness.

4. Acorn squash

Acorn squash
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Pumpkins are high in fiber and low in calories. There is 9 g of fiber in a cup of cooked acorn squash; in every 100 g of pumpkin there are 4 g of fiber. Pumpkins also have high levels of alpha-carotene and beta-carotene, which is converted to vitamin A, They provide vitamin, antioxidant and anti-inflammatory compounds.

Pumpkin is a food that can help reduce the risk of many diseases, including heart and respiratory diseases, cancer, diabetes and arthritis, notes Michigan State University.

5. Green peas

Green peas
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In a cup of green peas there are 9 g of fiber; in 100 g of peas there are 6 g of fiber. Peas are also very nutritious, in addition to providing fiber and antioxidants, they are a food rich in vegetable protein, with 8.6 g per cup. They also provide you with vitamin C, iron and phosphorus.

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