Which Foods Contain More Fiber Than Oatmeal?

Nutritionists emphasize that you need to eat more fiber . And when it comes to food that contains a lot of dietary fiber , what comes to mind? Oatmeal is one of the main contenders, and it's always praised as a heart-healthy, fiber -rich breakfast. Both of these facts are true, and the benefits of oatmeal do not end there. But there are many other foods that actually contain more dietary fiber than porridge.

According to the American Heart Association, adults should consume 25 to 30 grams of fiber per day to support heart and body health, especially when it comes to lowering cholesterol. Adding a few foods rich in fiber to your diet will help you easily cope with this task.

Let's find out which foods we know contain more dietary fiber than half a cup of oatmeal, which contains 4 grams of fiber .

Black beans

• 0.5 cups of cooked beans contains 7.5 g of fiber .

Due to their high dietary fiber content , black beans can be considered one of the best carbohydrates for weight loss. Half a glass of this product contains 25-30% of the daily recommended amount of fiber .

Make a vegetarian black bean omelet, tomato and bean soup, or add it along with sweet potatoes as a taco filling.

White beans

• 0.5 cups contains 9.6 g of fiber .

Don't like black beans? Plain white is also a good alternative and contains even more dietary fiber than its predecessor.

Make a side of beans with fish or seafood, add them to turkey or chicken salad, or make a vegetarian version of beans with other favorite vegetables.

Raspberries and blackberries

• 1 glass contains 8 g of fiber .

Of all fruits and berries, raspberries and blackberries contain the most dietary fiber . Enjoy these berries simply as a snack, in smoothies, and add them to oatmeal, granola, and yogurt.

Avocado

• ½ fruit contains 6.5 g of fiber .

Add avocados to your menu because they contain healthy fats and a lot of fiber . In total, half a fruit provides 21-26% of the recommended daily fiber rate .

Put the fruit on toast, make homemade guacamole, or just add it to a chicken salad.

Apple

• 1 fruit contains 4.5 g of fiber .

Snack on an apple after dinner to enrich the body with such valuable dietary fibers . 1 fruit contains a little more than 4 g of this nutrient, which is 15-18% of the daily norm.

Make yourself a snack of apple slices with peanut paste, or bake fruit in the oven with honey and nuts.

Pear

• 1 fruit contains 5.5 g of fiber .

What do you like more - an apple or a pear? It doesn't matter, because both products contain a lot of dietary fiber . An average pear provides from 18 to 22% of the daily rate of fiber .

Pears taste great on their own, but if you want something new, add the fruit to a warm goat cheese salad or spread it on toast with sour milk cheese.

Potato

• 1 fruit contains 5 g of fiber .

Potatoes are much more useful than it might seem at first glance. 1 medium potato contains 5 g of dietary fiber and more potassium than a banana. In addition, this product provides the body with many other nutrients and antioxidants that help fight free radicals.

Bake potatoes with rosemary in the oven for dinner, make a casserole or take ideas from foreign cuisines and try potato salad.

chickpea

• 0.5 cups of boiled chickpeas contains 6.5 g of fiber .

What can chickpeas not boast about? You can not only make delicious hummus from it, but also add more dietary fiber to the diet. Just half a glass of boiled beans provides 21-26% of the daily fiber requirement .

In addition to hummus, chickpeas can be used as a side dish for fish, vegetable curry, cream soup, or simply fried with spices for a nutritious snack.

Dark chocolate with 70-80% cocoa

• 60 g contains 6 g of fiber .

Surprisingly, dark chocolate boasts a fairly high fiber content , 60 g of the product contains more fiber than a bowl of oatmeal. A standard portion of chocolate is 30-60g, because if you want something tasty with your tea or coffee, dark chocolate is a good choice.

You can also melt chocolate and dip your favorite fruits or berries in it, or add a slice to your morning cereal.

Pumpkin acorn

• 0.5 cups of boiled vegetables contains 4.5 g of fiber .

Of all types of pumpkins, acorn has the highest dietary fiber content : 4.5 g in half a glass of the finished product .

You can cook a lot of things with vegetables: stuffing quinoa with spices or meat and baking, stewing in stew, making cream soup, casserole or pancakes, etc.

Artichoke

• 1 fruit contains 7 g of fiber .

Artichoke is a very healthy vegetable, which also contains a lot of dietary fiber , and is great as a snack.

If you are not ready to simply bake an artichoke and eat it whole, you can prepare a spinach and artichoke sauce, add the vegetable to a spicy quiche with feta and chicken, or prepare an artichoke cream soup with the addition of other vegetables.

Lentil

• 0.5 cups of cooked lentils contains 8 g of fiber .

Another useful complex carbohydrate, rich in dietary fiber . Half a glass of the finished product provides from 27 to 35% of the daily recommended norm.

Lentils are great as a side dish for fish, an addition to salads and bowls, and, of course, you can't forget about lentil soup.

Pea

• 0.5 cups of boiled peas contains 8 g of fiber .

Peas may not be as popular as lentils and chickpeas, but they contain no less dietary fiber. 

Like any other legume, peas are great for making side dishes, fillings for stuffed vegetables, vegetarian versions of meatballs, and a hearty, thick soup or puree.

Almond

• ¼ cup contains 4.5 g of fiber .

Time to think about a healthy snack. Grab a ¼ cup of almonds for not only dietary fiber , but also plenty of vitamin E, a powerful antioxidant that helps fight cell-damaging free radicals and stabilize cholesterol levels.