Many people don’t realize how important of a role fiber plays on our body’s regular functions (no pun intended).
It’s actually because our bodies can’t digest fiber that makes it play such an important role in our digestion. Soluble fiber, like the fiber you get from cucumbers, blueberries, beans, and nuts dissolves into a gel-like substance. This slows down digestion and helps you feel fuller, longer.
Insoluble fiber that you get from foods like dark green leafy vegetables, celery, green beans, and carrots doesn’t dissolve at all. This helps foods move quickly through the digestive system for healthy elimination.
9 Health Benefits of Fiber
Fiber offers many different health benefits, but here are some that top the list
Blood Sugar Control
Soluble fiber helps to slow down your body’s breakdown of carbohydrates and the absorption of sugar which helps with controlling your blood sugar levels.
Heart Health
Research has found that people who eat a high-fiber diet have 40% less chance of suffering from heart disease. There has also been an inverse association found between high-fiber intake and heart attacks.
Stroke
Researchers have found that, for every 7 grams of fiber you consume daily, you lower your risk of stroke by 7%.
Weight Loss and Management
Fiber has been found to help in aiding weight loss in people who are obese, most likely because foods that are high in soluble fiber help you feel full for a long time.
Skin Health
Fiber, specifically psyllium husk, helps to move yeast and fungus out of your body, instead of being excreted through your skin where it could trigger rashes and acne.
Diverticulitis
Insoluble fiber helps reduce your risk of diverticulitis, which is an inflammation of the polyps in the intestine by 40%.
Hemorrhoids
A high-fiber diet can work to lower your chances of suffering from hemorrhoids.
Irritable Bowel Syndrome
Fiber helps provide relief from IBS.
Gallstones and Kidney Stones
Because a high-fiber diet helps to regulate blood sugar levels, it also works to reduce your chances of developing gallstones and kidney stones.
High Fiber Snacks Packed With Benefits
With all these great benefits, we’ve come up with a list of easy, tasty, and most of all healthy, snacks that are packed with fiber in every bite.
Raw Artichoke and Mushroom Salad
This salad is low on prep time but high in fiber. For an added health boost, try using shiitake mushrooms for its anti-inflammatory and antioxidant qualities.
Stuffed Apples
Get a double serving of fiber in one tasty package. A perfect pair, if we do say so ourselves.
Sweet Potato Fries
We all love french fries, but for us, sweet potato fries are the more delicious and healthy option.
Quinoa Pizza Bites
Mmm, pizza. Go guilt free with this fiber (and protein) packed snack.
Spiced Flax Balls
No cooking is necessary when making these delicious morsels, full of fiber and omega-3s.
Blackberry Basil Popsicles
A great little treat full of antioxidants and fiber, we recommend using raw organic honey to balance the basil and blackberries.
Chocolate Bean Butter
Get all the fiber from beans, without the taste.
Kale Chips
These are all the rage now, but you don’t have to buy an overpriced bag from the supermarket. Whip up a batch at home in no time at all.
Lentil Trail Mix
Store-bought trail mix is full of unnecessary sugars and very little nutrients. This homemade option is just as delicious and infinitely more healthy.
Banana Chocolate Chip Quinoa Bake
We know, it sounds too good to be true but trust us, it is.
Black Bean Brownies
An unlikely duo, but once you try this you’ll know why we love it too. Swap out the instant oats for the much healthier steel cut variety.
Spicy Roasted Chickpeas
Only 4 ingredients for 6g of protein and 6g of fiber? Sold.
Pumpkin Spice Smoothie
A healthier version on your favourite seasonal coffee shop standby.
Avocado Boats
Not really a recipe, but more of an edible fiber packed serving bowl. Just cut an avocado in half and fill it with anything you like. We love fresh salsa with a squeeze of lime in ours.
Yellow Split-Pea Spread
Full of fiber from the peas, it also tastes great with raw veggies (double the fiber!)
Cilantro-Lime Popcorn
This homemade popcorn not only tastes great, but the fiber will fill you up and stop you from eating too much of it.
Figs
This exotic little fruit is packed with fiber (3 large figs have about 5.6g) and they taste great over plain, organic Greek yogurt.
Orange Spinach Smoothie
You don’t have to just eat your fiber, you can drink it too!
Overnight Oats
This is a snack that you can make today and have whenever and it’s full of taste and fiber. Perfect.
Cinnamon Oranges
This quick little snack is packed with vitamin C, not to mention fiber.
These easy to do snack are a great way to enjoy the benefits of fiber, without having to force yourself to eat something for the sake of eating it. Food can taste good and be good for you.
Source:
http://greatist.com/health/high-fiber-snacks
Image Source:
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