Fiber creates a feeling of fullness for a long time, reduces cravings and helps control calorie intake. Here are 5 high-fiber dishes recommended by reputable health organizations such as the American Heart Association (AHA) and the World Health Organization (WHO):
Oatmeal
Oatmeal is a great source of soluble fiber, which helps slow down the digestion and absorption of sugar, thereby controlling blood sugar levels and reducing cravings.
According to the AHA, soluble fiber in oats can help reduce bad cholesterol (LDL) and improve heart health.
Oatmeal can be processed into many delicious and nutritious dishes such as oatmeal congee, oatmeal or oatmeal smoothie.
Beans (black beans, green beans, lentils)
Beans are a rich source of fiber and protein, which help create a feeling of fullness for a long time and build muscle.
According to the WHO, regular consumption of beans can help reduce the risk of chronic diseases such as cardiovascular disease, diabetes and cancer.
Beans can be used to cook soups, salads or stews.
Broccoli
Broccoli is a green vegetable rich in fiber, vitamins and minerals.
According to studies, broccoli contains compounds that can help reduce the risk of cancer and improve digestive health.
Broccoli can be processed into many dishes such as boiled, stir-fried or salad.
Avocado
Avocado is a fruit rich in fiber and monounsaturated fat, which helps create a feeling of fullness for a long time and improve cardiovascular health.
According to the AHA, monounsaturated fats in avocados can help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
Avocado can be eaten directly, in salads or smoothies.
Chia seeds
Chia seeds are a great source of soluble and insoluble fiber, which helps create a feeling of fullness for a long time and improve digestive function.
According to studies, chia seeds can help control blood sugar levels and reduce the risk of cardiovascular disease.
Chia seeds can be added to smoothies, yogurts or salads.
Note, to achieve the best results, you should combine the consumption of dishes rich in fiber with a balanced diet and regular exercise.
Gradually increase the amount of fiber in your diet to avoid digestive problems.
Consult your doctor or nutritionist for specific advice on a diet that is suitable for your health condition.
