The primary disadvantage of inulin is its fermentation within the intestinal tract, possibly causing flatulence and digestive distress at doses higher than 15 grams/day in most people. Individuals with digestive diseases have benefited from removing fructose and inulin from their diet. While clinical studies have shown changes in the microbiota at lower levels of inulin intake, higher intake amounts may be needed to achieve effects on body weight. Some of the plants with the highest fiber content in the world may be slightly out of your clients' comfort zone and, for that matter, time zone.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. Dark chocolate is arguably one of the world’s most delicious foods. Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, the fiber-to-calorie ratio will decrease significantly.

This favorite fall tuber offers 5 grams of fiber in a medium spud. Sweet potatoes also deliver vitamin a, an important vitamin for healthy vision and immune function. Turn sweet potatoes into a satisfying meal with this recipe for chili-topped sweet potatoes. A member of the legume family, lentils are extremely versatile and have a tender bite when cooked. And, 1/2 cup of cooked lentils delivers around 8 grams of fiber. This lentil & roasted vegetable salad with green goddess dressing makes for a flavorful lunch or light dinner that can be made in advance.

This wintery squash not only features a subtle, sweet taste, but one cup mashed provides your body with 6 grams of satiating fiber. Plus, acorn squash is also an excellent source of vitamin c—one serving provides about 20 percent of your daily needs—which is important for your immunity. These healthy fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier. Chemically defined as oligosaccharides occurring naturally in most plants, inulins have nutritional value as carbohydrates, or more specifically as fructans, Natural Dietary Fiber Source a polymer of the natural plant sugar, fructose. Inulin is typically extracted by manufacturers from enriched plant sources such as chicory roots or jerusalem artichokes for use in prepared foods.

Try them mixed into jam or some homemade granola bars. It’s loaded with many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants, to name a few. Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in the last few years. Chickpeas form the base of hummus, one of the easiest spreads to make yourself.