10 Foods With More Fiber Than Broccoli
In this article, we are going to explore 10 foods with more fiber than the super-healthy and all-loving broccoli. Although we love Broccolis for its anticancer [1] and tremendous health properties it providers, some people (especially children) just don’t like the taste of it.
Not consuming broccoli will deprive the much-needed fibers of your body. A cup of broccoli gives 5 grams of fiber [2]. The recommended intake of fiber should range from 25 to 38 grams daily [3].
Now, although broccoli is considered a superfood, there are other foods with more fiber than broccoli you can consume to meet your daily needs.
In general, the best option is as little processed foods and as many foods of plant origin as possible, i.e. vegetables, fruits with peel, legumes, seeds, and cereals.
Related: 40 Real Foods to Eat to Live Longer, Happier & Healthier
10 Foods With More Fiber Than Broccoli
Chia Seeds
Chia seeds, the ultimate ancient superfood, were part of the daily diet of the Aztecs, Mayans, and Indians of Southwest America and Mexico. Nowadays this superfood, belonging to the mint family, is gaining the attention and preference of many of us not unreasonably, while it is widely cultivated in different parts of the world.
Chia seeds are rich in protein, antioxidants, calcium, and beneficial omega-3 fatty acids. The 30 grams give about 10 grams of fiber.
Avocado
Avocado, this delicious fruit – yes, fruit, not a vegetable – with its characteristic neutral buttery taste, belongs to the category of superfoods as it gathers a plethora of nutrients that promote good health. Researchers concluded that those who consume avocados have a better quality diet, higher “good” cholesterol, reduced risk of developing so-called metabolic syndrome, lower body weight, and Body Mass Index (BMI).
A cup of chopped avocado gives about 10 grams of fiber while helping to reduce cholesterol, but also the risk of heart disease and cancer. It also contributes to the stabilization of blood sugar.
Macadamia
Macadamia is a popular dry fruit with multiple benefits for the body. Macadamia Nuts are rich in manganese, magnesium and vitamin B1. They have a characteristic sweet and “buttery” taste with a crisp texture. Cover your need for a snack in the day with a handful of macadamia nuts.
A cup of Macadamia nuts give 12 grams of fiber. But it is high in fat, so it must be consumed in moderation.
Blueberries
Blueberries are often referred to by many experts as the miracle plant of youth. It is also characterized as the guardian of our health and certainly not unfairly since it has many benefits in our body.
Blueberries is a fruit bush of the Family of Erekoids. The history of the plant begins many years ago. Since antiquity, it was considered a sacred plant and was associated with many deities, mainly Aphrodite. Blueberries are delicious and have high nutritional value. Blueberries are rich in antioxidants, vitamin A, vitamin C, vitamin E, and B-carotene, sugars, potassium, magnesium, phosphorus, mineral acids, mineral salts, pectin, and fiber.
One cup of blueberries gives about 9 grams of fiber and covers 50% of your daily vitamin C needs. It is also rich in antioxidants that act against aging.
Bran
Bran is the outer bark of cereal seeds and is traditionally considered a by-product of the milling and grinding of grains. However, it is rich in nutrients with dominant fibers, minerals, and trace elements as well as antioxidant phytochemicals.
It is a very good source of B vitamins such as vitamin B6, Thiamine, riboflavin, folic acid, pantothenic acid, vitamin B5, and B9. Recommended buy: Bob’s Red Mill Wheat Bran, 8 Oz.
Bran, the outer bark of grain seeds is rich in nutrients with dominant fiber (14 grams/cup), minerals, and trace elements, as well as antioxidant phytochemicals.
Peas
Peas have been part of the human diet for hundreds of years and are widely consumed around the world. Although many may consider peas to be the meat of the poor or a cheap accompanying restaurant that puts a little “green” on our plate, the truth is very different. While it belongs to the family of legumes consisting of plants that produce pods with seeds inside, it is usually cooked and sold as a vegetable. Recommended buy: NATIERRA Nature’s All Foods Organic Freeze-Dried Peas | Non-GMO & Vegan | 2.2 Ounce
Peas have almost no fat and salt, but it is rich in fiber. One cup gives 8 grams of fiber, but also 8.5 grams of protein.
Legumes
Legumes are called the plants and fruits of a large family, that of The Fabaceae [4]. They have been a key element of the human diet for many years, and because of their high nutritional value and at the same time their low market price, they have been classified as “the meat of the poor”. The legumes that man mainly consumes are lentils, beans, chickpeas, beans, peas, fava and soy.
Legumes are an excellent source of fiber giving about 10 grams per serving.
Ezekiel bread or Essene bread
Ezekiel bread or Essene bread is a special bread, unsymmetric, with a characteristic way of preparation, that does not even contain flour, but only high-quality wheat sprouts, usually derived from seeds of biological origin, and filtered water.
It is so-called because it was manufactured by the Essenes [5], one of the three main religious groups of the Jews, and they left it on black stones, under the sun, to be baked. It is a special bread, unsymmetric, in a characteristic way of preparation, which, however strange it may sound, does not even contain flour. Recommended buy: Food For Life Flourless Sprouted Grain Bread.
Two slices of this bread give 6 grams of fiber.
Oats
Oats belong to cereals and are scientifically known as Avena sativa. Oats are mainly grown in North America and Europe. It is a very good source of fiber, especially lysine, and has a high content of vitamins, minerals, and antioxidants.
Oats are the only source of a particular group of antioxidants, which are believed to have significant protective effects against heart disease [6].
Because of its beneficial effects on health, such as the reduction of glucose and cholesterol, oats have acquired a particular scientific interest.
A cup of oats gives 8 grams of fiber while helping to control cholesterol and sugar and has cardioprotective and anticancer properties.
Wholemeal Pasta
Needless to say, pasta is one of the most favorite dishes. It is a product that combined with various kinds of sauces and accompaniments, can satisfy any nutritional taste and need. However, their preparation of refined flour makes their frequent consumption restrictive. So it’s not a bad idea to prefer wholemeal pasta that combines… after the benefit.
Wholemeal pasta have more fiber than white pasta with one cup giving up to 6.3 grams of fiber.
Conclusion
If you don’t like broccoli add any of the above foods to your diet to get more fiber. If you enjoyed reading this article about foods with more fiber than broccoli and if you believe it will be useful to your friends and family, consider sharing it to your social networks. I’m sure there are alot of people that want to learn more about foods with more fiber than broccoli.
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