Artichoke has long been considered one of the foods rich in fiber, often found in healthy diets. However, according to nutritionists, many other familiar foods also contain higher fiber content, easy to find and flexible in daily processing.
Fiber is a form of carbohydrate that is not completely broken down in the digestive system. The role of fiber does not stop at supporting bowel movements but also contributes to regulating blood sugar, reducing inflammation and supporting weight control. The United States Department of Agriculture (USDA) recommends that adult women consume 22 - 28g of fiber/day, men from 28 - 34g/day. However, most adults today do not meet this recommendation.
Foods that are above the poverty line in terms of fiber content
An average-sized artichoke provides about 6.8g of fiber. Meanwhile, black beans top the list with about 15g of fiber per cup cooked. This food is rich in both soluble and insoluble fiber, which helps improve gut microbiota and stabilize digestion.
Chickpeas provide about 12.5g of fiber/ cup, which is popular in Mediterranean cuisine. In addition to being used in salads or side dishes, chickpeas are also pureed to make hummus or processed into flour.
Chia seeds, although small, contain up to 9.8g of fiber in each 28g serving. When soaked in water, chia seeds bloom, creating a feeling of fullness for a long time, often added to smoothies or yogurt.
Peas (8.8g/copy) and non edamame soybeans (8.1g/copy) are both in the bean family, rich in fiber and vegetable protein, easy to use in many dishes.
Black and red raspberries provide 7.6 - 8g of fiber/ cup, and are rich in antioxidants, helping to control blood sugar better than many other fruits.
Avocado brings about 6.8g of fiber in half a fruit, and also contains a lot of unsaturated fats that are beneficial for the heart.
Why should you prioritize fiber in your diet?
According to allison Herries, a nutritionist (RDN) working in the United States, A diet rich in fiber can help improve digestion, reduce inflammation throughout the body and help control blood sugar. Supplementing a variety of plant sources of fiber brings long-term health benefits".
Fiber does not work alone but needs to be combined with protein, healthy fats, vitamins and minerals to create a balanced diet. Instead of focusing only on artichokes, diversifying the source of fiber from beans, nuts and fruits will help the diet become more efficient and sustainable.
