No matter what type of oatmeal or how you prepare it, oatmeal is a good source of fiber. Oats contain a powerful soluble fiber known as beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.
In fact, oats are one of the healthiest grains on the planet. Apart from fiber, this cereal grain is loaded with protein and nutrients like iron, magnesium, potassium, selenium, folate and omega-3 fatty acids. Moreover, they contain powerful phytonutrients and antioxidants.
Just 1 cup of oatmeal (instant and cooked) provides 4 grams of fiber.
Looking at the fiber content of oatmeal, it is a wise decision to start your day with a hearty bowl of oatmeal.
One of the healthiest tree nuts, almonds also fall in the category of fiber-rich foods. These small nuts are rich in both soluble and insoluble fiber.
Almonds also boast an impressive nutrient profile. They contain protein, vitamin E, manganese and magnesium. They also have a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
Apart from improving digestive health, a few almonds a day can help promote heart health, prevent weight gain and fight diseases like diabetes and Alzheimer’s.
Just 1 ounce (23 nuts) of almonds provides 3.5 grams of fiber.
You can have dry roasted almonds as snacks and add them to cereals, baked goods, yogurt and salads. As almonds are also high in calories, you must not consume them in excess.
Other Good Sources of Fiber:
Flaxseeds, figs, pears, apples, air-popped popcorn, brown rice, broccoli, bell peppers, carrots, kidney beans, bran flakes, oranges and lots more.