Fibrous carbs, also known as dietary fiber, are a type of carbohydrate that cannot be fully digested by the human body. They have several health benefits and play a crucial role in maintaining a healthy digestive system. Here are some examples of fibrous carbs:
Fruits: Many fruits are rich in dietary fiber. Examples include apples, oranges, berries, pears, and bananas. It’s important to consume fruits with their skin whenever possible, as the skin often contains a significant amount of fiber.
Vegetables: Vegetables are excellent sources of fiber. Some high-fiber options include broccoli, Brussels sprouts, spinach, kale, carrots, and cauliflower. Leafy greens like lettuce and cabbage are also good sources of fiber.
Whole Grains: Whole grains contain more fiber than refined grains because they retain the bran and germ portions, which are high in fiber. Examples of fiber-rich whole grains include oats, brown rice, quinoa, whole wheat, barley, and whole grain bread and pasta.
Legumes: Legumes, such as lentils, chickpeas, black beans, kidney beans, and pinto beans, are rich in both protein and dietary fiber. They are an excellent addition to a high-fiber diet.
Nuts and Seeds: Many nuts and seeds contain fiber, along with other beneficial nutrients. Some fiber-rich options include almonds, chia seeds, flaxseeds, and sunflower seeds.
Bran: Wheat bran, oat bran, and rice bran are concentrated sources of dietary fiber. They can be added to cereals, baked goods, or smoothies to increase fiber content.