Top 10 High Fiber Lectin-Free Whole Foods:
Seeds and Nuts
(Ordered by Fiber Content per Serving)
1. Zen Basil Seeds: 15g fiber per 30g serving
2. Flaxseeds: 8g fiber per 1 oz (28g) serving
3. Coconut (dried, unsweetened): 5g fiber per 1 oz (28g) serving
4. Pistachios: 3g fiber per 1 oz (28g) serving
5. Pecans: 3g fiber per 1 oz (28g) serving
6. Hazelnuts: 3g fiber per 1 oz (28g) serving
7. Macadamia Nuts: 2g fiber per 1 oz (28g) serving
8. Brazil Nuts: 2g fiber per 1 oz (28g) serving
9. Walnuts: 2g fiber per 1 oz (28g) serving
10. Hemp Seeds: 1g fiber per 1 oz (28g) serving
Top 20 Lectin-Free Vegetables and Fruits (Ordered by Fiber Content per Serving)
1. Avocado: 10g fiber per 1 medium avocado
2. Raspberries: 8g fiber per 1 cup (123g)
3. Blackberries: 8g fiber per 1 cup (144g)
4. Artichokes: 7g fiber per 1 medium artichoke
5. Pears: 6g fiber per 1 medium pear
6. Sweet Potatoes: 4g fiber per 1 medium sweet potato
7. Brussels Sprouts: 4g fiber per 1 cup (88g)
8. Apples: 4g fiber per 1 medium apple
9. Blueberries: 4g fiber per 1 cup (148g)
10. Carrots: 4g fiber per 1 cup (128g) chopped
11. Oranges: 3g fiber per 1 medium orange
12. Green Bananas: 3g fiber per 1 medium banana
13. Kiwi: 2g fiber per 1 medium kiwi
14. Broccoli: 2g fiber per 1 cup (91g) chopped
15. Cauliflower: 2g fiber per 1 cup (107g) chopped
16. Cabbage: 2g fiber per 1 cup (89g) chopped
17. Figs: 2g fiber per 1 medium fig
18. Arugula: 1g fiber per 1 cup (20g)
19. Grapefruit: 1g fiber per 1/2 medium grapefruit
20. Turnips: 1g fiber per 1 cup (130g) chopped
These lectin-free options provide excellent sources of dietary fiber along with a range of other health benefits.
Processed Foods/Supplements vs. Whole Foods Organic Sources
The fact is, any nutrients from processed foods, including supplements, pale in comparison to those from Real whole food organic sources. When it comes to dietary fiber, additives can’t match the benefits of whole foods.
Zen Basil Seeds: A Fiber Powerhouse
Zen basil seeds offer the highest fiber content per gram compared to other organic whole food sources like chia seeds, flaxseeds, or popular fruits and vegetables like raspberries or broccoli..
💲Cost 💲 is the biggest difference between Zen Basil vs other products
Real Nutrients vs. Additives and Supplements
Here are 10 popular added fibers in the food industry, including supplement products, listed from the cheapest to the most expensive:
1. Cellulose
2. Inulin
3. Psyllium Husk
4. Resistant Maltodextrin
5. Guar Gum
6. Pectin
7. Beta-Glucan
8. Xanthan Gum
9. Resistant Starch
10. Fructooligosaccharides (FOS)
The order is approximate, as prices can vary based on market conditions, suppliers, and purchase volumes. Cellulose and inulin are typically among the cheapest fibers added to foods, while specialized fibers like fructooligosaccharides and resistant starch tend to be more expensive.
Why These Fibers Over Other Options?
These ten fibers are popular in the processed food and supplement industry for several reasons:
1. Cost-Effectiveness: Many of these fibers, such as cellulose and inulin, are relatively inexpensive, making them an economical choice for manufacturers to add dietary fiber to products without significantly increasing production costs.
2. Functional Properties: These fibers have properties that make them easy to work with in food manufacturing. For example, psyllium husk can improve the texture of gluten-free products, and xanthan gum acts as a thickening agent and stabilizer.
3. Health Benefits: “Fiber” is associated with various health benefits, such as improved digestive health, better glycemic control, and enhanced satiety. Most discussions focus on the general benefits of fiber without delving into the quality or specific sources. For example, inulin and FOS are prebiotics that support gut health by promoting the growth of beneficial bacteria.
4. Solubility and Versatility: Many of these fibers, like resistant maltodextrin, beta-glucan, and inulin, are soluble in water, making them easy to incorporate into a wide range of products.
5. Regulatory Approval: These fibers have been extensively studied by big food companies and approved by regulatory bodies like the FDA and EFSA..
6. Consumer Demand: There is a growing consumer demand for high-fiber foods due to increased awareness of the health benefits of dietary fiber. Adding these specific fibers helps manufacturers meet this demand and market their products as “healthful options.”
7. Processing Equipment: Advances in food technology have made it easier to extract these fibers from relatively inexpensive sources, improving their availability and cost-effectiveness.
In Summary
Businesses choose these specific fiber additives because they offer the lowest cost, easy functionality, and high marketing potential for “health benefits of fiber” to appeal to consumers.
Zen Basil Seeds: The real Champion of Fiber but, unheard until now..
If you’re on this page, then you already know that Zen Basil seeds have the highest fiber content compared to other whole food organic sources. So, why haven’t you heard of us before?
1. Popularity and Availability: While Zen basil seeds are highly nutritious, they may not be as widely available or well-known as other sources like chia seeds or flaxseeds.
2. Consumer Familiarity: Many consumers may not be familiar with Zen basil seeds compared to more traditional options. Familiarity often drives purchasing decisions, making more well-known foods like berries, apples, and broccoli more popular choices.
3. Usage and Versatility: While Zen basil seeds are highly nutritious and can be used in recipes like chia and flaxseeds, they lack popularity.
4. Marketing and Awareness: Other high-fiber foods have benefited from extensive marketing and health claims over the years. For example, chia seeds represent a billion-dollar 💲💲annual market with a significant marketing budget. Zen basil seeds, being part of a woman-owned, small family-run company, rely on word-of-mouth marketing.
11 Fiber Sources of Whole Foods and Organic Sources (Ranked by content of Fiber, Not Cost)
If product recognition was based on quality rather than the quantity of advertising budgets, here’s how fiber sources would rank in order of quality:
1. Zen Basil Seeds: Offering an exclusive and impressive 51% fiber per gram, these seeds are a powerhouse of nutrition.
2. Chia Seeds: Approximately 30% fiber.
3. Flaxseeds: Approximately 27.3% fiber.
4. Avocado: Approximately 6.7% fiber.
5. Berries (Raspberries, Blackberries, Strawberries): Raspberries approximately 6.5% fiber.
6. Apples: Approximately 2.4% fiber.
7. Pears: Approximately 3.1% fiber.
8. Broccoli: Approximately 2.6% fiber.
9. Sweet Potatoes: Approximately 3.0% fiber.
10. Carrots: Approximately 2.8% fiber.
11. Brussels Sprouts: Approximately 4.1% fiber.
Zen Basil Seeds Nutritional Facts:
Serving Size: 2 Tbsp (30g)
Servings Per Container: 13
Amount Per Serving:
- Calories: 130
- Calories from Fat: 50
% Daily Value:
- Total Fat: 6g (7%)
- Saturated Fat: 0.5g (3%)
- Trans Fat: 0g
- Cholesterol: 0mg (0%)
- Sodium: 0mg (0%)
- Total Carbohydrate: 15g (6%)
- Dietary Fiber: 15g (54%)
- Total Sugars: 0g
- Includes 0g Added Sugars
- Protein: 5g
Vitamins and Minerals:
- Vitamin D: 0mcg (0%)
- Calcium: 370mg (30%)
- Iron: 4.7mg (25%)
- Potassium: 210mg (4%)
- Magnesium: 90mg (20%)
Additional Information:
Omega-3: 2860mg per serving
Omega-6: 1080mg per serving
Just 1g of hydrated basil seeds has enough antioxidants to absorb 15% of free radicals (DPPH)
Conclusion
When choosing fiber sources, consider the quality and nutritional benefits of whole foods like Zen basil seeds, which outshine many more commonly known options in both fiber content and overall nutritional value.