Potatoes: are loaded with potassium, vitamin C, magnesium, phosphorus, B vitamins, and manganese. In addition, potatoes contain resistant starch that feeds the good bacteria in the gut and helps with blood sugar control. Most of the fiber and minerals are contained in the skin of potatoes.
Oats: contain high soluble fiber and therefore are the most filling grains. Studies show that oatmeal increases satiety and decreases appetite for hours. Beta glucan which is a soluble fiber in oats is responsible for most of the effects. It also supports heart health and has anti-diabetic properties.
Avocados: are rich in healthy fats and packed with fiber. They contain about 14 grams of fiber and 4 grams of protein per fruit. They are also loaded with vitamin C, vitamin E, vitamin K, B vitamins, potassium, and magnesium. This fruit can fight inflammation, and boost gut health.
Chickpeas: are rich in fiber and plant-based protein. They are slowly digested by the body, and keeps the body full for longer. They are also loaded with minerals and some vitamins.
Apples: are a great source of pectin, a fiber that helps to slow down digestion and increase feelings of fullness. Pectin also feeds the good bacteria in the gut, help with blood sugar control, and helps to fight cancer. Maximum fiber and nutrients are in the skin of apples.
Nuts: are high in protein and the amount of fiber, this makes them the most filling snack. There are variety of nuts to choose from but almost stand out as a “super-nut”. Almonds are rich in manganese, magnesium, and vitamin E. They are also powerful antioxidants that protect the body from inflammation and disease.
Quinoa: is gluten-free, rich in fiber, and a source of complete protein. It contains about 5 grams of fiber per cup, and it is rich in iron, zinc, magnesium, manganese, folate, and vitamin E.
Legumes: pack a lot of fiber, protein, and complex carbs as well as nutrient like iron, potassium, and folate.
Cruciferous veggies: are loaded with fiber and have a high water content. Broccoli stands out the most because it has a good protein content. These vegetables also contain cancer-fighting compounds in every serving.
Bananas: contain resistant starch which act as a probiotic and improve satiety as well as improving insulin sensitivity and blood sugar levels. They also contain high amount of vitamin C and potassium.
Berries: have high fiber content and low calories. They contain pectin which helps with slowing stomach emptying and increasing feelings of fullness. Blackberries and raspberries contain about 8 grams of fiber per cup.
Chia seeds: are high in fiber, and absorb up to 15 times their weight in water which slows their passage through the digestive tract and helps you feel full after eating it.
Oranges: are rich in fiber, specifically pectin. They also have a high-water content which helps you feel full after eating it. They contain vitamin C and anti-aging carotenoid antioxidants.
Celery: is mostly made of water with some fiber content. This water-fiber combination helps you to feel full after eating it. It also contains apigenin and kaempferol that have antioxidant power.
Pears: are very high in fiber which includes both soluble and insoluble types. They also have a high pectin content which makes pears a filing food. The skin of the pears contains the highest amount of fiber.
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