Eating foods high in dietary fiber is one of the best ways to boost nutrient absorption. Fiber provides the necessary bulk to the diet in order to absorb nutrients for your body effectively. Eating foods high in fiber can also reduce your risk of chronic diseases, along with aiding in digestion and weight management. Here are some of the best high-fiber foods to eat for optimal nutrient absorption:
Legumes
Legumes are a family of plant-based foods that are packed with important nutrients such as B-vitamins, iron, and zinc. They are also rich in fiber, which provides bulk to the diet and helps absorb essential minerals and vitamins. Some of the best legumes to eat for optimal nutrient absorption include lentils, beans, and peas.
Whole grains
Whole grains are an excellent source of dietary fiber, as well as essential vitamins, minerals, and antioxidants. They are also complex carbohydrates, which provide a slow-release of energy throughout the day to maintain healthy blood sugar levels. Whole grains to include in your diet for optimal nutrient absorption include:
- Oats
- Quinoa
- Brown rice
- Whole wheat bread and pasta
- Barley
Fruits and vegetables
Fruits and vegetables are an essential part of any healthy diet, and they are rich sources of fiber as well. Eating a variety of fruits and vegetables can provide your body with the essential vitamins, minerals, and antioxidants needed for optimal nutrient absorption. Some of the best fruits and vegetables high in fiber include:
- Apples
- Bananas
- Berries
- Broccoli
- Carrots
Eating a diet high in dietary fiber can help your body absorb essential nutrients more effectively. Incorporating more legumes, whole grains, fruits, and vegetables into your diet can provide your body with the necessary bulk for optimal nutrient absorption.
What are some high-fiber foods that are also easy to digest?
1. Oatmeal
2. Apples
3. Berries
4. Pears
5. Broccoli
6. Green peas
7. Sweet potatoes
8. Bananas
9. Carrots
10. Artichokes
11. Avocado
12. Brussel Sprouts
13. Cabbage
14. Almonds
15. Lentils
16. Brown rice
17. Whole wheat bread
18. Quinoa
19. Chia seeds
20. Flax seeds
What are some examples of high-fiber foods that are also low in fat and calories?
1. Whole-wheat pasta
2. Oats
3. Air-popped popcorn
4. Bananas
5. Pears
6. Apples
7. Berries
8. Broccoli
9. Brussels sprouts
10. Carrots
11. Lentils
12. Brown rice
13. Quinoa
14. Avocado
15. Almonds
16. Chia seeds
17. Flax seeds
18. Green beans
19. Asparagus
20. Peas
What are some high-fiber snacks that are low-fat and low-calorie?
1. Air-popped popcorn
2. Apple slices with nut butter
3. Whole-grain toast with avocado
4. Celery sticks with hummus
5. Berries and yogurt parfait
6. Whole-grain crackers and salsa
7. Roasted chickpeas
8. Edamame
9. Cherries with plain yogurt
10. Whole-grain muffin with nut butter
11. Carrot sticks with hummus
12. Wasabi peas
13. Trail mix
14. Greek yogurt with nuts and fruit
15. Kale chips
16. Pear slices with nut butter
17. Oatmeal energy bars
18. Baked sweet potato with yogurt
19. Roasted seaweed
20. Whole-wheat pita with hummus
What foods can I snack on to increase my fiber intake without increasing my calorie or fat intake?
1. Apples
2. Oranges
3. Peaches
4. Pears
5. Strawberries
6. Raspberries
7. Bananas
8. Carrots
9. Celery
10. Broccoli
11. Artichokes
12. Popcorn
13. Dried Fruits
14. Nuts
15. Seeds
16. High Fiber Cereals
17. Oatmeal
18. Whole Grain Breads & Crackers
19. Beans
20. Lentils
What are high-fiber snacks that are low in calories and fat?
– Air-popped popcorn
– Apple slices with nut butter
– Edamame
– Berries
– Whole grain toast with avocado
– Hummus with cut veggies
– Roasted chickpeas
– Greek yogurt with high-fiber cereal
– Oatmeal with fruit
– High-fiber cereal with unsweetened almond milk
– A piece of fruit and a handful of nuts
– Whole-grain crackers and salsa
– Kale chips
– Whole-wheat pita with hummus
– Trail mix with dried fruits and nuts
– Baked sweet potato
– Roasted seaweed
– Whole-grain muffin with nut butter
– Pear slices with nut butter
What snacks are high in fiber and low in sugar?
1. Popcorn
2. Mixed nuts
3. Edamame
4. Roasted chickpeas
5. Chia seeds
6. Oatmeal
7. Peanuts
8. Air-popped corn
9. Almonds
10. Avocado
11. Apple slices with nut butter
12. Celery with nut butter
13. Dried fruits
14. Whole-grain muffin with nut butter
15. Trail mix with dried fruits
16. Whole-grain toast with avocado
17. Greek yogurt with high-fiber cereal
18. Kale chips
19. Whole-wheat pita with hummus
20. Baked sweet potato
What snacks are low in calories and high in fiber?
1. Popcorn
2. Apples
3. Strawberries
4. Blueberries
5. Carrots
6. Celery
7. Edamame
8. Almonds
9. Avocado
10. Chia Seeds
11. Air-popped corn
12. Mixed nuts
13. Roasted chickpeas
14. Oatmeal
15. Peanuts
16. Apple slices with nut butter
17. Celery with nut butter
18. Kale chips
19. Trail mix with dried fruits
20. Greek yogurt with high-fiber cereal
