{"id":7704,"date":"2019-08-27T16:04:51","date_gmt":"2019-08-27T21:04:51","guid":{"rendered":"http:\/\/innovativehomecare.com\/?p=7704"},"modified":"2019-10-14T14:16:40","modified_gmt":"2019-10-14T19:16:40","slug":"20-fiber-rich-foods-you-should-always-eat-to-stay-healthy","status":"publish","type":"post","link":"https:\/\/www.innovativehomecare.com\/staging\/8503\/20-fiber-rich-foods-you-should-always-eat-to-stay-healthy\/","title":{"rendered":"20 Fiber-Rich Foods You Should Always Eat to Stay Healthy"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7704\" class=\"elementor elementor-7704\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"has_eae_slider elementor-section elementor-top-section elementor-element elementor-element-7db1c561 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"95644\" data-id=\"7db1c561\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"has_eae_slider elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1bb2354c\" data-eae-slider=\"98758\" data-id=\"1bb2354c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53f196d3 elementor-widget elementor-widget-text-editor\" data-id=\"53f196d3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p><strong>Stay fit and healthy.<\/strong> Who wouldn\u2019t want to achieve this? And, for you to have a fit and <a href=\"http:\/\/innovativehomecare.com\/10-secrets-of-aging-gracefully-revealed\/\">healthy life<\/a> all the time, you should have a daily intake of <strong>high fiber foods<\/strong>. If you\u2019ve been health conscious all your life, you surely know what it means to have these 20 fiber-rich foods in your daily diet.<\/p>\n\n<p>Undoubtedly, fiber is among the primary reasons whole plant foods are good for one\u2019s health. In relation to this, growing evidence presents that adequate intake of fiber may benefit an <strong>individual\u2019s digestion<\/strong> and <strong>reduces the risk of <a href=\"http:\/\/innovativehomecare.com\/10-common-chronic-diseases-prevention\/\">chronic illness<\/a><\/strong>. And, even though fiber is advantageous in general, its effects are not the same all the time. Indeed, the impact depends on the kind of fiber which the food you eat contains.<\/p>\n\n<h2 class=\"wp-block-heading\"><span style=\"color: #008000;\"><strong>What is Fiber in Diet?\u00a0<\/strong><\/span><\/h2>\n\n<p><span style=\"color: #008000;\"><strong>Dietary fiber<\/strong><\/span> consists of the parts of the plant foods which your body cannot absorb or digest.\u00a0 Unlike the other components of food like fats, proteins, or carbohydrates, which your body can absorb and break down, fiber is not digested by your body. Instead, it passes significantly intact through the small intestine, colon, stomach, and outer part of the body.\u00a0<\/p>\n\n<p>Similarly, fiber is typically categorized as soluble, which dissolves in water. In addition, it can also be insoluble which does not dissolve in liquid. First, soluble fiber is a type that dissolves in water to form a material similar to gel. This helps in lowering high blood cholesterol, as well as glucose levels.<\/p>\n\n<p>You can find soluble fiber in:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Oats<\/li>\n<li>Beans<\/li>\n<li>Citrus fruits<\/li>\n<li>Peas<\/li>\n<li>Apples<\/li>\n<li>Beans<\/li>\n<li>Psyllium<\/li>\n<li>Barley<\/li>\n<li>Carrots<\/li>\n<\/ul>\n\n<p>Second is insoluble fiber.\u00a0 This type of fiber boosts the materials\u2019 movement through your digestive system. Essentially, fiber increases the stool bulk too, so it can be advantageous, to you, if you are struggling with irregular stools or constipation digestive system. Examples of foods rich in insoluble fiber are:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Whole-wheat flour<\/li>\n<li>Nuts and seeds<\/li>\n<li>Wheat bran<\/li>\n<li>Vegetables like cauliflower, potatoes and green beans<\/li>\n<li>Sweet potatoes<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #008000;\"><strong>Why are Fiber-Rich Foods Important in One\u2019s Everyday Diet?<\/strong><\/span><\/h3>\n\n<p>Indeed,\u00a0 wherever you go and whoever you talk to, you\u2019ll learn that fiber is undeniably good for the health. But do you know precisely the reasons why these food elements are beneficial? Read on and discover the advantages yourself:<\/p>\n\n<ul>\n<li><span style=\"color: #000080;\"><strong>A high-fiber diet specifically normalizes your bowel movements<\/strong><\/span><\/li>\n<\/ul>\n\n<p style=\"padding-left: 40px;\">It helps increase your stool\u2019s size and size and weight, not to mention, softens it. When your stool is bulky, it\u2019s easier to pass and therefore, decreases your chance to experience <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/constipation\/symptoms-causes\/syc-20354253#targetText=Overview,three%20bowel%20movements%20a%20week.\" target=\"_blank\" rel=\"noopener\">constipation<\/a>. If you have loose and watery stool, there is a tendency for the fiber to solidify in your stool as it absorbs water and makes the stool bulkier.<\/p>\n\n<ul>\n<li><span style=\"color: #000080;\"><strong>Significant amounts of fiber help in maintaining bowel health<\/strong><\/span><\/li>\n<\/ul>\n\n<p style=\"padding-left: 40px;\">This means that when you are on a high-fiber diet, you tend to lower your risk of acquiring hemorrhoids and diverticular illness, also known as the small pouches found in your colon.\u00a0 Studies also have it that this kind of diet possibly lowers the danger of colorectal cancer.<\/p>\n\n<ul>\n<li><span style=\"color: #000080;\"><strong>Fiber-rich foods help lower cholesterol levels<\/strong><\/span><\/li>\n<\/ul>\n\n<p style=\"padding-left: 40px;\">Notably, a soluble fiber which beans, oat bran, and flaxseed contain, help reduce blood cholesterol levels by bad cholesterol levels.\u00a0 In addition, studies have presented that foods rich in fiber may have other heart-health advantages like lowering blood pressure, as well as inflammation.\u00a0<\/p>\n\n<ul>\n<li><span style=\"color: #000080;\"><strong>Fiber helps in blood sugar levels management<\/strong><\/span><\/li>\n<\/ul>\n\n<p style=\"padding-left: 40px;\">Soluble fiber, specifically, slows the sugar absorption. It also helps improve blood sugar levels. Therefore, if you have a healthy diet that includes insoluble fiber, you can then reduce the risk of acquiring <a href=\"http:\/\/innovativehomecare.com\/what-to-do-when-early-signs-of-diabetes-appear\/\">Type 2 diabetes<\/a>.<\/p>\n\n<ul>\n<li><span style=\"color: #000080;\"><strong>Including fiber in your everyday diet will help you achieve your target weight<\/strong><\/span><\/li>\n<\/ul>\n\n<p style=\"padding-left: 40px;\">Foods rich in fiber tend to keep you full all day so are likely to eat in small amounts and not that frequently hungry.<\/p>\n\n<p>Eating high-fiber foods will give you a longer life. Incidentally, studies recommend that if you increase your intake of dietary intake, specifically cereal fiber, is linked to a reduced danger of dying from a heart ailment and all kinds of cancer.<\/p>\n\n<h4 class=\"wp-block-heading\"><span style=\"color: #008000;\"><strong>What are these 20 Fiber-Rich Foods?<\/strong><\/span><\/h4>\n\n<p>Regardless of your age, fiber-rich foods like black beans, green peas, and brussels sprouts, among others, are beneficial to your health. Therefore, everyone at home should eat meals rich in fiber. Here are the 20 fiber-rich foods you can eat:<\/p>\n\n<p><span style=\"color: #000080;\">1. <strong>Brown Rice<\/strong><\/span><\/p>\n\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-large wp-image-7709\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/brown-rice-1024x642.jpg\" alt=\"brown rice\" width=\"800\" height=\"502\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/brown-rice.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/brown-rice-300x188.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/brown-rice-768x482.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Choosing brown rice over white rice is undoubtedly a fibrous choice. A cup of brown rice is equivalent to 4 grams of fiber, compared to the 2 grams per one cup of white rice.\u00a0<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\">2. <strong>Oatmeal<\/strong><\/span><\/p>\n\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-6765\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/06\/oatmeal-1024x684.jpg\" alt=\"Oatmeal\" width=\"800\" height=\"534\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/oatmeal-1024x684.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/oatmeal-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/oatmeal-768x513.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Oatmeal is a power dish since it is nutritious and is typically consumed at breakfast. Aside from having high fiber count, oatmeal is rich in protein, too.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>3. Oranges<\/strong><\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-7710\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/orange-1024x682.jpg\" alt=\"oranges\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/orange-1024x682.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/orange-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/orange-768x512.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/orange.jpg 1688w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>These fruits that are very popular for their richness in Vitamin C are high in fiber, too. In fact, if you eat a medium-sized orange, you get 3.1 grams of fiber from it.\u00a0<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>4. Avocados<\/strong><\/span><\/p>\n\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-6771\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/06\/avocado2-1024x604.jpg\" alt=\"Avocado\" width=\"800\" height=\"472\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/avocado2-1024x604.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/avocado2-300x177.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/avocado2-768x453.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/avocado2.jpg 1794w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Not known to many, aside from their healthy fat content, avocados are undoubtedly good sources of fiber. One half of this fruit contains 7 grams.\u00a0<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>5. Whole Wheat Pasta<\/strong><\/span><\/p>\n\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7712\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/Wheat-pasta_1-1024x683.jpg\" alt=\"Wheat pasta\" width=\"800\" height=\"534\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Wheat-pasta_1-1024x683.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Wheat-pasta_1-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Wheat-pasta_1-768x512.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Wheat-pasta_1.jpg 1920w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Indeed, spaghetti is undoubtedly a fibrous meal, but you must use whole wheat pasta. Just a cup of this healthy pasta gives you 6 grams of fiber. You can make it even healthier by topping or including as side dishes with hearty vegetables such as split peas and artichokes.\u00a0<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>6. Potatoes<\/strong><\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7713\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/potatoes-1024x714.jpeg\" alt=\"Potatoes\" width=\"800\" height=\"558\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/potatoes-1024x714.jpeg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/potatoes-300x209.jpeg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/potatoes-768x535.jpeg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/potatoes.jpeg 2000w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>Potatoes are definitely wholesome and healthy foods. In fact, just a piece of it can give you 5 grams of fiber on top of its being high in Vitamins B-6, C, and potassium.\u00a0<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>7. Cauliflower<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7714\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/Cauliflower-1024x682.jpg\" alt=\"Cauliflower\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Cauliflower-1024x682.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Cauliflower-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Cauliflower-768x512.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Cauliflower.jpg 1688w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>You can use cauliflower to create lower-carb varieties of delicious starches, including pizza crust and rice. A cup of these veggies can give you 2.8 grams of fiber.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>8. Broccoli<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7715\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/Brocolli-1024x651.jpg\" alt=\"Broccoli\" width=\"800\" height=\"509\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Brocolli-1024x651.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Brocolli-300x191.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Brocolli-768x488.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Brocolli.jpg 1730w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>One cup of cooked broccoli can give you 5.2 grams of fiber. Cooking these veggies can minimize the bloating effects.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>9. Corn<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7716\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/corn.jpg\" alt=\"Corn\" width=\"626\" height=\"417\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/corn.jpg 626w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/corn-300x200.jpg 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" \/><\/p>\n\n<p>Here\u2019s the great news! Each cup of corn contains 12 grams of fiber. Indeed, you have all the reasons to choose this food over tortillas the next time you decide to eat tacos.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>10. Pears<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7717\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/pears-1024x744.jpg\" alt=\"pears\" width=\"800\" height=\"581\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/pears-1024x744.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/pears-300x218.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/pears-768x558.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/pears.jpg 1659w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>With just a medium-sized pear, you can already get 6 grams of fiber from it. Meaning, you\u2019re eating an equivalent of more than a piece of an apple with this one. More so, this fruit provides approximately 24 percent of the recommended daily value for fiber intake.\u00a0<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>11. Dried Plums or Prunes<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7718\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/dried-plums-1024x682.jpg\" alt=\"dried plums\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/dried-plums-1024x682.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/dried-plums-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/dried-plums-768x512.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/dried-plums.jpg 1688w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>Among the 20 fiber-rich foods here, these are the best foods to eat, especially when you\u2019re experiencing constipation. Aside from the sugar alcohols these dried fruits have, that can give you a laxative effect, a cup of prunes contains 12 grams of fiber.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>12. Popcorn<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7719\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/popcorn-1024x683.jpeg\" alt=\"popcorn\" width=\"800\" height=\"534\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/popcorn.jpeg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/popcorn-300x200.jpeg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/popcorn-768x512.jpeg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>One cup of popcorn contains1.2 grams of fiber. However, you don\u2019t have to restrict yourself with just one cup. Popcorns are fibrous, and they are considered a whole food so you can last the day without feeling frequently hungry.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>13. Pistachios<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-6770\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/06\/Pistachio-1024x678.jpg\" alt=\"Pistachio\" width=\"800\" height=\"530\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/Pistachio-1024x678.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/Pistachio-300x199.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/Pistachio-768x509.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/Pistachio.jpg 2000w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>Aside from being great afternoon snacks, pistachios are undoubtedly high-fiber foods. You get 13 grams of fiber in every cup of consumption. Nevertheless, you have to remember too, that nuts are rich in fat and calories. Therefore, recommended serving for these nuts is just an ounce or 2, or a handful.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>14. Almonds<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7720\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/almonds-1024x682.jpg\" alt=\"\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/almonds-1024x682.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/almonds-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/almonds-768x511.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/almonds.jpg 1922w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>Similar to beans, nuts are popular for their richness in protein and fiber. Specifically, a cup of almonds contains 13 grams of fiber.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>15. Apples<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-6453\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/06\/healthy-heart-in-apple-1024x683.jpg\" alt=\"healthy heart in apple\" width=\"800\" height=\"534\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/healthy-heart-in-apple-1024x683.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/healthy-heart-in-apple-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/healthy-heart-in-apple-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>Eating an apple is ideal for making your digestive track well-oiled always. A small piece of an apple can give you 4 grams of fiber.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>16. Bananas<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-6592\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/06\/banana-1024x768.jpg\" alt=\"banana\" width=\"800\" height=\"600\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/banana-1024x768.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/banana-300x225.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/banana-768x576.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/06\/banana.jpg 2017w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>Bananas\u2019 potassium content helps prevent muscle cramps. More so, they can also help you achieve your fiber goals every day. A medium piece of banana can give you 3.1 grams of fiber.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>17. Lentils<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7721\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/lentils-1024x682.jpg\" alt=\"lentils\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/lentils-1024x682.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/lentils-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/lentils-768x512.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/lentils.jpg 1688w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>One cup of lentils contains 16 grams of fiber. If you are a vegetarian, you will surely agree that lentils are a great source of vegan protein, as well.\u00a0<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>18. Dark Chocolates<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-7722 size-large\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/Dark-Chocolate-e1566938159748-1024x683.jpg\" alt=\"Dark Chocolate\" width=\"800\" height=\"534\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Dark-Chocolate-e1566938159748-1024x683.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Dark-Chocolate-e1566938159748-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Dark-Chocolate-e1566938159748-768x512.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Dark-Chocolate-e1566938159748.jpg 1620w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>If you haven\u2019t known, a 100-gram bar of dark chocolate contains 11 grams of fiber. Relatively, this is also equivalent to 3 grams in every ounce of serving, which is higher than the 1.9 grams of fiber, which a whole grain bread contains.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>19. Onions<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7723\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/onions-1024x682.jpg\" alt=\"onions\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/onions-1024x682.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/onions-300x200.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/onions-768x512.jpg 768w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/onions.jpg 1688w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p>A medium-sized onion may only have 2 grams of fiber. However, it is a type of fiber that is very important in this cooking ingredient. Onions contain inulin, a water-soluble fiber that contributes to the lowering of cholesterol and promotion of regularity.<\/p>\n<hr \/>\n<p><span style=\"color: #000080;\"><strong>20. Chia Seeds<\/strong><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7614\" src=\"http:\/\/innovativehomecare.com\/wp-content\/uploads\/2019\/08\/Chia-Seeds-Pudding-1024x678.jpg\" alt=\"Chia Seeds\" width=\"800\" height=\"530\" title=\"\" srcset=\"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Chia-Seeds-Pudding-1024x678.jpg 1024w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Chia-Seeds-Pudding-300x199.jpg 300w, https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-content\/uploads\/2019\/08\/Chia-Seeds-Pudding-768x508.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n\n<p style=\"text-align: left;\">These are very small seeds, but each tablespoon contains 5 grams of fiber. When soaked in water, these seeds form tiny gels which are great for thickening smoothies, the replacement for eggs in cookies and eggs, and making of healthy puddings.<\/p>\n\n<p>Aside from the 20 fiber-rich foods you just discovered, learn more health tips by browsing through the Innovative Homecare Solutions, Inc. page. Innovative is one of the leading senior home care agencies in Illinois that provides live-in care services at home with well trained live-in caregivers.<\/p>\n\n<p>\u00a0<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>These 20 fiber-rich foods are what you need to stay fit and healthy. They can help you achieve your weight goal, as well.<\/p>\n","protected":false},"author":3,"featured_media":7708,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":["post-7704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"_links":{"self":[{"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/posts\/7704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/comments?post=7704"}],"version-history":[{"count":7,"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/posts\/7704\/revisions"}],"predecessor-version":[{"id":8280,"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/posts\/7704\/revisions\/8280"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/media\/7708"}],"wp:attachment":[{"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/media?parent=7704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/categories?post=7704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.innovativehomecare.com\/staging\/8503\/wp-json\/wp\/v2\/tags?post=7704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}