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Blue Zones are areas of the world where people live longer and healthier lives.
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Their diets include plenty of carbohydrates and fiber, an important nutrient for digestion.
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Common high-fiber foods in Blue Zones include bread, beans, vegetables, and nuts.
If you want to live a long and healthy life, there’s good evidence that getting enough fiber is key.
High-fiber foods, including many carbohydrates, figure prominently in Blue Zone dietsareas of the world where people live longer and healthier lives, according to investigate.
The Blue Zones represent a wide variety of cuisines, such as Japanese, Greek, Italian, and Costa Rican. While specific foods vary, common high-fiber food groups like beans, nuts, whole grains, herbs, and green vegetables make up the backbone of blue zone diets.
Research suggests getting enough fiber is important for digestive health, stable blood sugarY prevention of chronic diseases such as heart disease and cancer. foods rich in fiber can also help with weight loss keeping you full after eating.
To reap the benefits, the FDA recommends consuming about 28 grams of fiber per day (or between 21 and 38 grams, depending on your overall calorie needs).
Start adding more fiber to your diet by incorporating Blue Zones staples, from cabbage and kale to bread and oatmeal.
Nuts and seeds
Nuts and seeds get a bad rap in the dieting world for being calorie-dense, with just a handful containing up to 200 calories. But they also provide a host of nutrients, including plenty of fiber.
“Walnuts used to be thought of as unhealthy, but they are one of the best things you can put in your mouth,” says pediatric endocrinologist Dr. Robert Lustig. he previously told Insider.
TO one-ounce serving of almonds, pistachios, pine nuts, or walnuts contains a tenth of the recommended daily intake of fiber.
chia seeds Get the most out of your fiber investment, with 35% of your daily recommendation in two tablespoons.
Flax and pumpkin seeds it also provides a sizeable serving of fiber, with a daily recommendation of 28% and 19%, respectively, per one-ounce serving.
Beans
Beans are the cornerstone of healthy eating in the Blue Zones. Dan Buettner, who popularized the Blue Zones dietrecommend eating at least half a cup of beans a day for health.
There are many varieties of beans, from black beans to small Adzuki beans, bright green edamame, or soy beans. They all contain fiber, in addition to protein and other nutrients.
Some of the higher fiber types of beans include:
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White beans: 10 grams per half cup
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White beans: 9 grams per half cup
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adzuki beans: 8.4 grams per half cup
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black beans: 8.3 grams per half cup
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Beans: 8 grams per half cup
Cruciferous vegetables like broccoli and cabbage
Cruciferous vegetables, including broccoli, cauliflower, and cabbage, are often maligned due to their characteristic strong, sometimes bitter taste.
But crispy greens are nutritional powerhouses, with tons of vitamins A and C, as well as polyphenols, plant compounds with healthy antioxidant benefits.
Kale, watercress, bok choy, and collard greens are included in the cruciferous family, along with Brussels sprouts.
Each one averages about five grams of fiber per cup, so adding them to a salad or stir fry will help you meet your daily fiber recommendations.
For an added probiotic bonus, consider traditional fermented versions of greens like sauerkraut and kimchi.
Whole grains like steel cut oats and barley
Since fiber is a type of carbohydrate, carbohydrate-rich foods are an excellent source to add more to your diet.
Whole grains are minimally processed, which means they retain more nutrients in the plant, including fiber.
Some sources rich in whole grain fiber are:
Whole grains also contain essential amino acids, which combined with the nutrients in beans can form a complete protein source.
Rice and bean based dishes are extremely common staples throughout the world, including Blue Zones.
Bread
Bread is another stigmatized food in many dietary circles, but experts say you shouldn’t be afraid of bread.
According to toppings and preparation, bread can be a useful source of fiber and fits well into a healthy diet.
However, the type of bread you choose makes a difference. White bread it is highly processed, removing textures and nutrients.
Unlike, whole grain and whole wheat breads retain more fiber from the plants from which they are made, as well as vitamins and minerals.
In addition, breads made through fermentation, such as sour mass, can provide even more benefitsas the process breaks down nutrients to make them easier to digest.
For a double dose of fiber, opt for seed breads that incorporate flax and other healthy seeds into the mix.
Root vegetables like sweet potatoes and yams
Not all of your vegetables need to be green on a Blue Zones diet. Experts often recommend “eating the rainbow” to get a variety of micronutrients. Brightly colored orange and yellow tubers can help top off your fiber needs.
Sweet potatoesfor example, they are a staple food in Okinawa: the unique purple and white variety in Japan is even sweeter than its orange cousin and contains about 4.6 grams of fiber per vegetable.
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Swede: 8 grams of fiber per cup
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parsnips: 7 grams of fiber per cup
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Carrots: 5 grams of fiber per cup
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turnips: 3 grams of fiber per cup
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swedish turnip: 3 grams of fiber per cup
fruit
Since Blue Zones vary geographically, the diet includes a wide range of foods found throughout the world, including seasonal and tropical fruits.
In Italy and Greece, popular choices include stone fruits such as dates, figs, and apricots. Costa Ricans prefer papayas, bananas and pineapple.
All of the above can be great sources of fiber, as well as nutrients like vitamin C, potassium, and folic acid.
Fruits that are widely available and high in fiber include:
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Raspberries: 8 grams per cup
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Citrus: about 4 grams per cup of oranges
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apples: about 4 grams per medium-sized fruit
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blueberries: 5 grams per cup
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strawberries: 3 grams per cup
herbs and spices
The rich culinary traditions of the Blue Zone regions also include a wealth of flavors with spices and herbs. In combination, seasonings can add a boost of fiber in addition to flavor.
Aromatic plants such as oregano, rosemary, thyme, and fennel are common in many Blue Zone recipes. Fresh, leafy herbs like cilantro, sage, and parsley are also delicious ways to sneak a little extra fiber into a meal.
While herbs and spices are generally used in small amounts, which don’t have a ton of fiber or vitamins on their own, they can help improve the overall nutritional profile of your diet. the experts say.
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