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What Peruvian Superfoods are High in Fiber?

What Peruvian Superfoods are High in Fiber?

Superfoods got their name after the fact that they’re incredibly rich in vitamins, minerals, and other health-boosting nutrients. And while some are higher in specific immune-boosting vitamins or hormone-balancing plant compounds, other superfoods are high-fiber foods or rich in antioxidants. 

Having a diverse diet helps bring a variety of all of these different nutrients into your body, helping improve the health of all of your body systems and with it, promoting your overall health and longevity. Fiber, in general, has a powerful role in your digestion as well as your immune system and cardiovascular health, preventing heart disease and chronic inflammation. It’s therefore important to keep an adequate fiber intake throughout the entire year. 

Unfortunately, in the Standard American Diet (SAD), dietary fiber is completely neglected, contributing to inflammation and poor absorption of macro and micronutrients. It’s, therefore, crucial to change things and add more fiber into your diet, whether through intaking more high-fiber foods such as sweet potatoes, bananas, brown rice, and whole grains, or boosting your health a little bit more and including high-quality Peruvian superfoods into the mix. 

What is Fiber?

Fiber falls under one of the three main macronutrient groups: carbohydrates. When carbs are broken down by your body, they either turn into sugar molecules or dietary fiber. Sugars are simple molecules that are fast-absorbing and get into the bloodstream easily. 

That’s why your body regulates sugar intake through insulin, a hormone released by your pancreas that helps either store or release sugar, depending on your body’s needs. When your body needs fuel and energy, sugar is released, and when you’re in a resting state and not expending energy, sugars are stored for future needs. 

Fiber, on the other hand, are so-called complex carbohydrates and they are either very slow to digest and release energy or cannot be digested at all:

  • Digestible or soluble fibers - a type of fiber that can be dissolved in water and thus easier to digest. Food sources containing soluble fiber include beans, legumes, nuts, whole or ground flaxseeds, oats, chia seeds, apples, and blueberries. 
  • Indigestible or insoluble fibers - a type of fiber that cannot be digested by your body and simply passes through your digestive tract. Food sources containing insoluble fiber include wheat and wheat products, whole grains, quinoa, sweet potato, brown rice, kale, almonds, apples, and pears.

Both, soluble and insoluble fiber have little to no impact on your metabolism. Their role is to help lower your blood glucose and keep it in check as well as maintain healthy levels of cholesterol in your blood. They also help push and move the food down your digestive tract, promoting better digestion and nutrient absorption and preventing constipation and inflammation that can occur when food gets stuck and starts fermenting in your intestines.  

According to the US Food and Drug Administration (FDA) and the United States Departments of Agriculture (USDA), the recommended daily intake of fiber should be around:

  • 25-28 grams of fiber for women under 50 years of age
  • 22 grams of fiber for women over 50 years of age
  • 31-34 grams of fiber for men under 50 years of age
  • 28 grams of fiber for men over 50 years of age

Most people can get adequate amounts of fiber through a healthy, clean, and diverse diet, but unfortunately, the majority of people still resort to fast food and ready meals which generally contain very low levels of fiber. 

On the other hand, it’s important to slowly increase your fiber intake over time in order to get the health benefits and prevent any negative side effects. Having too many high-fiber foods in your daily meals can cause constipation, bloating, gas, and digestive discomfort, so it’s important to take a slow and gradual approach. 

Additionally, another important role of fiber comes in the form of prebiotic activity and helping feed the probiotics in your gut microbiome. Fiber acts as food for the bacteria and other good microorganisms that reside in your gut, helping maintain their levels and promote the health of your entire body. 

High-Fiber Superfoods

Some of the world’s most potent and powerful superfoods come from the high altitudes of Peru. They’re incredibly rich in nutrients that offer a plethora of health benefits for your overall wellbeing. In addition to vitamins and minerals, some Peruvian superfoods fall under high fiber foods and they’re amazing in helping control and regulate your blood sugar levels and cholesterol, aid digestion, support your immune system, prevent heart disease, and encourage weight loss. 

Chia Seeds

These tiny seeds contain a high level of healthy fats, antioxidants, and fiber, improving your digestion, immune system function, and cardiovascular health. Just a single serving of one ounce contains an astonishing 11 grams of fiber. Chia seeds are incredibly versatile and easy to add to your diet, especially through popular chia seed puddings. They’re especially beneficial in cases of constipation as they help create a softer stool that’s easier to pass through the big intestine. 

Our chia seeds are raw, organic, and cultivated by farmers in Cuzco and Puno. The high altitudes give these little superfoods a chance to contain even higher numbers of micronutrients and fiber than in other areas of the world and their nutty flavor makes them a delicious addition to any type of meal. From chia jams and tortillas to bread and even meatballs, you can find plenty of use for this Peruvian superfood. 

Yacon Syrup

Another one of the amazing Peruvian high-fiber foods comes from the yacon root. Yacon syrup, its most common product, therefore contains high levels of fiber and helps control and lower your blood sugar levels and cholesterol, all while adding flavor and a delicious, sweet taste to your meals. With only 13 calories and four grams of fiber per serving, yacon makes an excellent addition to anyone’s diet.

Yacon syrup is considered to be one of the best low-glycemic sweeteners as it’s suitable for diabetics and everyone who can’t or doesn’t want to have too much sugar in their diets. It’s also high in antioxidants, helping you fight free radicals and their oxidative damage in your cells. 

Additionally, yacon syrup helps increase the absorption of calcium in your bones and with it, promotes bone health and prevents the onset of osteoporosis. Yacon syrup has the consistency of something in between honey and maple syrup, making it the perfect ingredient for any type of dessert, sauce, or sweet snack. 

Lucuma Powder

Another amazing, low-glycemic sweetener, lucuma is rich in a variety of minerals, vitamins, antioxidants, and fiber. With 11 grams of fiber per serving, it helps boost your immune system, prevents inflammation and reduces the risk of infection, aids digestion, helps regulate your blood sugar levels, and acts as a natural energy booster and mood enhancer. 

Our lucuma powder is sourced directly from Pasco and Ayacucho farmers in Peru and it has a strong and delicious taste of something between maple syrup, butterscotch, caramel, and vanilla, making it an excellent addition to cookies, nut butters, and even iced coffee

Maca Powder

Maca is not the highest-containing fiber superfood out there but it contains a moderate amount of seven grams per serving that can supplement any diet, even those who cannot have too much fiber due to an illness or disease. Sometimes, getting fiber from foods such as beans and legumes can be hard on the digestive system, especially if you’re dealing with a disease such as celiac disease or small intestinal bacterial overgrowth (SIBO) that makes it hard to digest carbohydrates and keeping a high fiber diet is actually detrimental to their health. 

People suffering from these digestive and autoimmune diseases usually need to minimize their consumption of high-fiber fruits, vegetables, nuts, seeds, beans, and legumes, but maca powder adds a variety of other health-boosting properties into your diet, aiding digestion and balancing your hormones. 

Our maca is gelatinized, meaning it undergoes a cooking process that increases its absorption rate and makes it easier to digest. It’s sourced directly from Peruvian farmers and it’s cultivated at 14000 feet above sea level, making it higher in nutrients and better in quality. 

It has a strong nutty and caramel flavor and it’s a great addition to breakfast foods like oats, drinks like smoothies and lattes, and even savory dishes such as falafel

Final Thoughts 

When talking about superfoods and fiber, there’s a plethora of incredible vegetables and fruits to explore and consider. And even though some contain more than others, the majority will always add at least a tiny bit into your diet. High-fiber super foods are usually easy to include in your meals, especially desserts. 

Increase your consumption of these potent Peruvian superfoods and feel their positive effects on your digestive health, blood pressure, cholesterol levels, blood sugar response, immune function, and cardiovascular health.

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