A fiber deficiency can lead to various problems, including constipation, bloating, gas, weight gain, and inflammation. The best way to get enough fiber is from natural sources, such as fruits and vegetables. It's easy to ensure adequate fiber by adding more whole foods.
Olives
A handful of olives (green or black) is a superfood you can add to your diet for fiber and other benefits. These dark, cherry-sized fruits have been a staple of the Greek diet for thousands of years, and they're full of healthy fats and antioxidants.
They're high in monounsaturated fat, a healthy, healthy dietary fat that can decrease inflammation and lower your risk of heart disease when consumed in moderation. They also contain a natural antioxidant called vitamin E, which may help keep your cells healthy.
olīves also have a good amount of iron, essential for delivering oxygen throughout your body. This is especially true of black olives, which have been shown to reduce the symptoms of iron deficiency, such as fatigue, lightheadedness, and cold hands and feet, among others.
Apples
Apples are high-fiber fruit that is also rich in vitamin C. A medium-sized apple with the skin on offers 4.4 grams of fiber and about 12 percent of the recommended daily amount of vitamin C.
They also contain a healthy dose of soluble fiber, which is great for lowering cholesterol and slowing the rise in blood sugar after eating.
Eating various fruits and vegetables can help you reach the recommended daily amount of fiber. To ensure freshness, store apples in their crisper drawer. If stored at room temperature, the fruit emits ethylene gas that can speed the ripening of nearby produce.
Strawberries
Strawberries are a delicious and nutritious way to add fiber to your diet. They contain soluble and insoluble fiber, which is known to help reduce cholesterol levels and promote a healthy digestive system.
They're also high in folate, potassium, and vitamin C. Plus, they're an excellent source of antioxidants and bioactive compounds like anthocyanin and quercetin, which may prevent certain cancers.
They're also low in calories and fat, so they're an ideal snack for losing weight. And, since they're naturally sweet, they make a great addition to yogurt or oatmeal.
Acorn squash
If you're looking for a way to get enough fiber from natural sources, acorn squash is one food to try. It's high in fiber and nutrients like vitamin C, magnesium, potassium, and carotenoids, which all help you feel full and stay healthy.
It's also low in fat and has a very low glycemic index so it won't spike blood sugar as quickly. That's a good thing for anyone, but it's especially important for people with adrenal fatigue syndrome who might be more sensitive to starchy carbohydrates.
Acorn squash is also a great source of vitamin C, which plays an important role in immune cell activity and wound healing. In addition, it contains antioxidants that can lower your risk of heart disease and certain cancers.
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Green peas
Green peas are a great source of fiber, making them a nutrient-rich addition to your diet. They also provide a variety of vitamins and minerals, including folate, iron, and manganese.
The nutrients in peas help support your body's immune system. They help disarm free radicals that can exacerbate inflammation and increase your disease risk.
They can also improve your eye health by boosting the number of carotenoid pigments in your eyes, including lutein. These nutrients can protect against macular degeneration and cataracts, which cause vision loss in older people.
They also reduce the risk of heart disease by lowering blood pressure and improving lipid levels. However, more studies are needed to confirm these benefits.
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