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Here is a list of fiber rich food for your great health:
- Broccoli Flowerets
It will usually take you nearly9 cup of broccoli to attain the daily stated fiber intake. It is usually high in sulforaphane, broccoli will also add about 3.2 grams of fiber in one full cup. And it’s also very low in calories, so add one more extra broccoli to help you in reaching your goal.
- Brussels sprouts
The small cabbages can be boiled, fried in a pan or sliced in a brussels sprout. With every 4 gram of fiber in one cup, it almost takes up to 7 cups of brussel sprouts to attain the recommended fiber intake.
Have you ever seen 83 asparagus spears on one plate? Probably not, unless it’s a family-style meal. That’s the number of raw asparagus that is required to hit the fiber recommended for your diet. As another option to steamed asparagus try to add thin slices of raw asparagus spears in to your salads and sandwiches for a sweet and crunchy flavor.
Artichokes taste great on pizza, paired with spinach in a delicious vegetable dip, or steamed to perfection. But can you eat 4 artichokes in a day?
- Acorn squash
Simply cut out the stem, scoop the seeds and bake until tender. Or prepare stuffed acorn squash using wild rice, quinoa, or ground beef. You’ll need to eat about 3 cups of acorn squash to reach your fiber goals.
- Green peas
With 9 grams of fiber per cup, help yourself to bigger helpings to add more fiber to your diet. You’ll need about 3 cups of green peas to get the daily recommended fiber intake. Flavorful and healthy, green peas are a great source of iron, manganese, and vitamins A and C.
- Turnip greens
An excellent source of beta carotene and vitamin K, turnip greens have a mild flavor. They can be used like spinach and other leafy greens, blended into green smoothies, or juiced. It takes about 5.5 cups of turnip greens to reach your fiber goals.
Lightly steamed carrots will release more of their beta carotene, but, whether you enjoy them raw or cooked, you’ll get all the benefits of 4.68 grams of fiber in each cup. It takes about 6 cups of carrots to reach the daily recommended fiber intake.
Riced cauliflower is a popular low-carb alternative to starchy vegetables and can be made into pizza crust and chips. It’s great way to add fiber to your diet, but it may not get you to the 28 grams of daily recommended fiber every day. That would mean eating about 8.5 cups of cooked cauliflower, every day.
- Navy beans
Navy beans are used in baked beans and soups. About 1.5 cups of cooked navy beans will get you to the 28 grams per day recommended. Or, make your bean recipes a little “extra” by substituting navy beans for other types.