Refined grains, like those used to make white bread, have had their outer layer (bran) and germ (the embryo of the seed) removed during the milling process. The American Heart Association states that the beneficial nutrients and fibre content of whole wheat remain intact. The nutritional benefits of whole wheat justify the switch from white flour. The United States Department of Agriculture estimates that a single slice of whole wheat bread has about two grammes of fibre.
Making it your primary source of fibre will significantly increase your daily intake, according to Brown.
Despite its diminutive size, the USDA reports that one cup of this tiny legume contains 20.5% of the recommended daily value of fibre. Lentils also contain a lot of protein, in addition to being high in iron and vitamin C. They have 47.2g of protein, 8.6mg of vitamin C, and 12.5mg of iron.
When the skins of pears are left on, they are at their most nutrient- and fiber-dense. Brown argued that “keeping the skin on is really important for fibre.” The United States Department of Agriculture estimates that a medium-sized, unpeeled pear contains about 5.5 grammes of fibre.