High fiber foods

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Epis de bléPhoto by Julien Haler
There are many health benefits of foods rich in fiber. That food is rich in antioxidants, longer retains the feeling of satiety and regulates digestion. A diet rich in fiber lowers cholesterol and blood sugar, prevents hemorrhoids and colon cancer and is used in the treatment of constipation. Because it keeps us more satiated it is an essential part of a healthy diet.

Cereals
Whole grains, especially bran, are rich in fiber. Oat bran reduce cholesterol levels, and wheat, corn and rice to prevent constipation.

Beans, legumes
All kinds of legumes – beans, lentils, peas, are naturally high in fiber, and protein, vitamins and minerals. In Bosnia and the Balkan in general, beans are an essential part of the diet, and yellow dal (lentils) is favorite foods in India and part of kitchari,  vegetarian stews rich with legumes, rice and various vegetables.

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Almonds
Nuts contain healthy omega – 3 fatty acids, proteins and Phytochemicals, as well as fiber. The best choices are almonds, but also pistachio, walnuts, brazilian nuts and peanuts.

Kale, spinach, cabbage

Vegetables which has dark green leaves are rich in beta-carotene, vitamins and minerals, as well as fiber. Eat kale, broccoli, spinach and cabbage. Kale contain phytonutrients, molecules that enhance detoxification and affect the genes that encourage longevity, it is rich in vitamin C, provitamin A and vitamin K as well as one of the most important omega-3 fat . Fibers from kale give a feeling of satiety and help better digestion. Spinach is one of the best sources of iron, which is important for the production of red blood cells, as well as an excellent source of vitamins A, C, and B complex, lutein and beta-carotene, and contains vitamin K, which is good for strengthening bones. Cabbage is an excellent source of vitamins K and C. One cup contains 91% of the recommended daily dose of vitamin C, 50% vitamin C. Cabbage reduces allergic reactions, inflammation, prevents clogging of blood vessels.

Berries

Berries are rich in antioxidants and fiber. Compared to other fruits, berries contain the highest concentration of fiber and the best ratio of fiber per calorie. There are blackberry, raspberry, blueberry, chokeberry …

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