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RECIPES WITH FIBER FROM AVOCADOS
RECIPES WITH FIBER FROM AVOCADOS
Diets rich in fruits and vegetables containing fiber are great for your body. They may help reduce your risk of
developing heart disease, type 2 diabetes, and obesity. Most fruits and vegetables are good sources of fiber–
including avocados. In fact, dietary fiber from fruit as part of a healthy diet can help reduce your blood cholesterol.
WHAT IS DIETARY FIBER?
Dietary fiber is the part of plants that we eat which our bodies can’t break down and absorb. It passes through your intestines and out of your colon relatively intact. This is why it can also relieve constipation.
WHAT ARE THE TYPES OF FIBER?
SOLUBLE FIBER
Soluble fiber dissolves in water and creates a gel-like substance. It is best known for its ability to reduce blood cholesterol and stabilize blood sugar levels.
INSOLUBLE FIBER
Insoluble fiber does not dissolve in water. Rather, it moves through your intestinal tract and colon, adding bulk to your stool.
HOW MUCH FIBER DO YOU NEED?
The Daily Value for fiber is 28 g per day. This is based on a 2,000 calorie diet — your Daily Value may be higher or lower depending on your calorie needs. As a good source of fiber, avocados contain about 3 g of fiber per 50 g serving (around 1/3 of a medium avocado).
Here are a few avocado recipes that contain at least 3 g of fiber and that are surprisingly foodie worthy–
MEAL IDEAS WITH FIBER FROM AVOCADOS
Breakfast
Flour-less Avocado Pancakes: Avocado and banana blended together make this thick and slightly sweet batter, creating perfectly moist and delicious pancakes. The fiber in the avocado will keep you feeling fuller longer!
Lunch
Beef Chili with Avocado: Looking for a lunch recipe that has at least 3 g of fiber to help keep you full? Check out this Beef Chili with Avocado recipe. It’s delicious!
Dinner
Cheesy Chipotle Chicken Pasta Casserole with Avocado: If you’re looking for a Mexican-style baked ziti packed with nutrients, this is it! Made with boneless, skinless chicken thighs, fresh tomatoes, garlic, chipotle adobo sauce, sour cream, Mexican cheeses and pasta, this baked dish will easily feed a family of four with leftovers!
Dessert
Dark Chocolate Avocado Brownies: Try making these dark chocolate Avocado brownies, you won’t regret it! These brownies are delicious, and you’ll surely be surprised by the versatility of the avocado.
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Avocados From Mexico is not making dietary recommendations for any type of diet plan. Recipes are intended for those who already follow a certain
eating plan and are for reference only. Before making changes to or starting a new diet, please be sure to consult your physician to discuss your plans.