If you are trying to increase fiber intake, you probably think you have to consume many cereals, fruits and vegetables. And you’re not wrong – but it’s not the whole truth.

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Even in these categories, there are foods that you think are full of fibers … but in reality they are not. As a result, you may not consume as many fiber as you think. And this is important, because you don’t want to lose their benefits.

In addition to preventing constipation, fiber offers much more. Foods rich in fiber help you feel complete and satisfied, reducing hunger.

In addition, they help reduce “bad” cholesterol and protect the heart. However, most adults do not reach the recommended daily amount of 30 grams fiber.

If you choose foods to enhance the fibers instead of supplements, you need to make sure you get the maximum performance from your choices. And yet, some foods (as below) are not as rich in fiber as you think.

1. Some “wheat” breads

Do not assume that all the wheat (wheat) labels are rich in fiber. Many are based on the enriched white flour, not whole grains.

He preferred breads: “Whole Wheat”, “whole wheat” or “graham”. These contain the entire seed, and therefore more fiber. A slice of whole grains has about 2 grams of fibers – so a sandwich has about 4 grams.

2. Brown rice

Yes, it has more fibers than white, but not many: half a cup of cooked brown rice has about 1.5 grams (while white has <0.5).

If you want more fibers, add vegetables or replace it with quinoa (5 g/cup), kamut (4 g/a half cup), or quite a multiplex rice.

3. Some breakfast cereals

Not everything is rich in fiber. For example, 1.5 cup rice krispies has less than 0.5 g. Prefer whole grains or containing psyllium (seed bark fiber).

4. Cabbage

A boiled mug of cabbage has only 3 grams of fiber. In contrast, Brussels sprouts have 6 grams and broccoli 5 grams per cup. You can combine them to increase the fibers on your plate.

5. Cucumbers

A raw cucumber has about 1.5 grams of fibers. Replace the dip (like ranch) with hummus or added beans, lentils or quinoa to the salad for more fiber.

6. Tomatoes

A whole tomato has only 1.5 g. fibers. Combine it with fiber -rich vegetables such as kale, spinach or collard greens.

7. Carrots

A carrot, raw or boiled, has less than 1.5 g. Prefer for accompanying broccoli or peas (which has 9 g per cup cooked).

8. Raw spinach

2 cups raw spinach = only 1 gram. But when cooked, 1 cup has over 4 grams! Alternatively, add avocado (half avocado = almost 7 grams).

9. Lettuce

Perhaps the lowest content: 0.5 g/cup. Focus on additions to salad, such as artichoke hearts, beans, lentils or whole grains.

10. Mango

Despite the name “King of Fruit”, half of the mango has less than 2 g. For more tropical fibers, try Guava (9 g/cup).

11. Watermelon

Even fewer fibers: <1 g/cup. If you want crunchy and fiber -rich fruit, prefer an apple (4 g) or pear (6 g). Bake them on the grill for extra flavor!