What’s better than high-fiber foods for work? High-fiber foods are also high in protein. These high-fiber, high-protein snacks will give you the energy and nutrients you need to stay alert during your busy days at the office. In a hectic work schedule, most of us will choose the latter if asked to pick between high fiber foods like green vegetables or fast food like a cheeseburger.
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What is Fiber?
When it comes to business meals, a lot of professionals today either have little or no time at all to prepare nutritious munchies. They eat unhealthy snacks since they are fast-paced and satisfy their taste buds. It’s fine to eat pizza and burgers from time to time. Still, if the same diet is followed every day, it can lead to a slew of health problems. These conditions may become deadly if they severely impact how our bodies work, as
- It promotes heart disease by increasing harmful cholesterol levels.
- Improper digestion is aided by consuming too much sugar.
- Obesity increases the risk of diabetes and other chronic diseases
Why is it Important?
Fiber, often known as roughage, is a type of nutrient that our digestive system cannot break down. It’s mostly found in vegetables, fruits, and other plant-based foods like whole grain, barley, beans, and nuts. The benefit of eating food high in fiber is that it keeps the digestive system clean and aids in the removal of harmful toxins, which enhances our immunity. For females, the recommended daily fiber intake is 25 grams, whereas for males it is 38 grams.
However, people generally consume far less than half of the fiber I’ve stated above. The necessity of eating high-fiber foods for work becomes even more vital due to our increasingly sedentary lifestyle. As a result, the extra fat is unable to be broken down, and it mixes with our blood cells, possibly compromising blood flow. This is one of the major causes why many workers become burnt out at work fast, get fat, and have heart disease in the long run. As a result, in this essay, I’ve compiled a list of ten high-fiber foods that you may eat at work to maintain your internal health optimally healthy and increase your productivity.
Health Benefits of Fiber Food
According to the most recent statistics, nine out of ten Americans are not eating adequate fiber, and people in other regions of the world are also falling short. It’s possible that part of the difficulty is due to its connection with bathroom habits. Yes, fiber is a healthy and efficient method to remain regular. But there are additional reasons why we should consume more of it in our diets. Much different research has demonstrated how increasing your fiber intake can improve your immune system and general health while also enhancing your appearance and emotional well-being.
Advantages of High Fiber Foods for Work
When you are eating and it is not helping you in any sense, then there is a need to change what you are eating. Here are a few benefits of high fiber foods for work that you must know.
Enhances Digestive health
Dietary fiber thickens stools and makes them easier to pass, which helps to relieve constipation and prevent diarrhea. This can aid in the relief of both constipation and diarrhea by eating a high-fiber diet. Fiber may also help you avoid diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and urinary tract infections. A high-fiber diet has been shown in studies to help lower gastric acid and decrease your risk for Gastroesophageal Reflux Disease (GERD) and ulcers.
Helps in Curing Diabetes
A diet high in fiber, particularly insoluble fiber from grains, can lower your risk of getting diabetes. Eating soluble fiber might help to slow the absorption of sugar and improve blood sugar levels if you already have diabetes.
Improves Skin health
Yeast and fungus can cause breakouts or acne when they are released through the skin. Fiber, especially psyllium husk (a kind of plant seed), can rid your body of pollutants, which will improve the health and appearance of your skin.
Helps in Treating Cancer
Eating a high-fiber diet may help prevent colorectal cancer, although the evidence is not yet definitive. High-fiber diets are also linked to a decreased risk of other frequent digestive system cancers, such as stomach, mouth, and pharynx.
Tips for Adding Fiber to Your Diet
According to nutritionists, for optimal health, you should consume 21 to 38 grams of fiber each day. Most of us, according to research, aren’t consuming half that amount.
By eating whole grains, vegetables, fruit, and whole grains every day, you can get the fiber you need to start reaping the health advantages.
Fiber from Whole Grains
Because refined or processed foods have lower fiber content, try to incorporate whole grains into your diet as much as possible. There are numerous easy methods to incorporate whole grains into your meals.
Start Your Day With Fiber
At breakfast, seek for whole-grain cereals to increase your fiber intake. Simply switching your morning cereal from Corn Flakes to Bran Flakes can bring 6 grams of fiber into your diet; going with All-Bran or Fiber-One will maximize it even more. If those don’t appeal to you, try sprinkling a few tablespoons of high-fiber cereal over yogurt or high-fat milk.
Replace white rice, bread, and pasta with brown rice and whole-grain products
Consider substituting rice, barley, whole-wheat pasta, or bulgur for portions of the white rice. These alternatives are high in fiber and may taste better than their more conventional counterparts. Toast bread using whole grain bread instead of white bread.
Bulk up your baking
When baking at home, instead of using all white flour, substitute half or all whole-grain flour. Whole-grain flour is heavier than white flour, so use a little more yeast or let the dough rise longer in yeast bread. To make bread more nutritious, add crushed bran cereal or unprocessed wheat bran to loaves, cupcakes, and cookies. Alternatively, add psyllium husk to gluten-free baked goods such as bread, pizza dough, and macaroni.
Add flaxseed
Flaxseeds are tiny, brown seeds high in fiber and omega-3 fatty acids, which can help to reduce your overall blood cholesterol level. You may grind the seeds in a coffee grinder or food processor to add them to yogurt, applesauce, or morning cereals.
10 Food Items Having High Amounts of Fiber for Work
So, after knowing all these benefits, you must know about the food items to choose from. You should be selective while choosing high-fiber food items for yourself. So, here’s the list to choose from.
1. Raspberries
Raspberries are high in fiber, vitamin C, and manganese, all of which are conducive to working. It also has antioxidants that assist to keep the blood clean by removing free radicals. These are only cell debris that can cause oxidative damage.
2. Chickpeas
Chickpeas are a wonderful protein source for vegetarians and vegans, and they’re great in salads or as a snack if you prepare them yourself. However, if you’re eating additional ingredients with your meal, such as tortilla wraps or a side dish, keep in mind not to eat too much at once so you don’t gain any weight.
Chickpeas’ high fiber content and high protein value make them a great food item to consume for better health at work. Boiling a cup of chickpeas, for example, might offer 200 grams of calories and 184 grams if they are raw.
3. Avocado
Avocados are ideal for individuals who want a fibrous meal with a milky aftertaste. On average, avocados contain 10 to 13 grams of soluble fiber.
4. Dried Figs
You may also add dried figs to our fiber diet plan. Dried figs offer more nutrients than fresh figs, with around 5 grams of fiber and 20 calories in each cup. You can either eat them alone or combine them with other foods as desired.
5. Sweet Potato
A great option for making your fried food paleo is to consume baked sweet potatoes instead. They’re high in nutrients, such as fiber, vitamins, and other minerals that help grow healthy gut flora. It’s also rich in beta-carotene, which is transformed into Vitamin A and aids with eye health.
Both insoluble and soluble fiber is found in sweet potatoes.
6. Oatmeal
Oatmeals are popular among high-fiber foods for work since they are high in dietary fiber and simple to prepare. Furthermore, research shows that people who ate oatmeals on a daily basis had lower levels of bad cholesterol. They were also able to lose some weight as a result of this change.
7. Brussels Sprouts
Brussels sprouts are green-leafy vegetables that resemble miniature cabbages. Apart from fiber, brussel sprout is a good source of Vitamin C, which is essential for tissue regeneration and boosting the immune system. You may enjoy it as a side dish with our regular lunches at work.
8. Pinto Beans
Pinto beans include large amounts of fiber in each cup (raw) and (cooked). These are one of the healthiest bean options. Pinto beans are high in nutritional value. It is a healthy meal by following them with a diet that contains 200 calories per day. Folate is a B vitamin that is high in pinto beans and assists with mood balance.
9. Chia Seeds
Chia seeds are a rich source of dietary fiber with almost 40% of their weight composed of this macromineral. One tablespoon of these seeds can provide you with approximately 11 grams of fiber to add to your food. Chia seeds also contain a high amount of bone-strengthening minerals, especially calcium, which may help you meet 18% of your daily calcium needs.
Additionally, this high-fiber ingredient has a high amount of manganese that is important for your metabolism and strengthening your bones. Chia seeds are also high in antioxidants to promote eye health as well as healthy skin by reducing free radicals.
10. Split Peas
If you like soup as a first course, there’s nothing better than split pea soup. Split peas are a nutrient-dense dish that means they provide a lot of nutrients in little amounts while still being low in calories. In addition to fiber, they include several vitamins and minerals including Vitamin A and Vitamin K.
It also contains B Vitamins such as thiamin, folate, and potassium, all of which aid in muscular development.
A Word from Mantra Care
This is everything that you must know about high-fiber foods for work. We know how difficult it is to maintain a healthy diet while working full-time. That, however, should not be an excuse for skipping a nutritious meal high in fiber and good fats. The above foods are high in dietary fibers, which assist to eliminate all undesirable substances from the body. So, if you’re looking for a way to rejuvenate your inner health and stay productive throughout the day, consider including some high-fiber meals in your diet at work.
Do you want to keep your employees happy, healthy, and productive? Join our employee assistance program and get a healthier workplace.
