The 25 Foods Rich in Fiber

Fiber -rich foods  have a lot of nutrients that are essential for the overall health of the body. In addition, eating foods rich in fiber remains the best way to prevent cancer . Not to mention that an important part of staying healthy and fit is making sure our bodies get the right amount of fiber on a daily basis.

What is Fiber ? Fiber is the  indigestible part of carbohydrates, found mainly in plant foods. It forms a gelatinous mass in our Digestive system . It transforms food into bulk, facilitating digestion and increasing nutrient absorption.

How does that help? Fiber helps reduce the risk of chronic diseases such as high blood pressure, cholesterol , diabetes and heart disease. Thus, getting enough fiber in our diet is critical to our overall health.

There are 2 types of fiber: soluble and insoluble.

Recommended daily intake:

  • Men: Men under 50 years of age require 38 grams of fiber , and men over 50 require 30 grams of fiber per day.
  • Women: Women under 50 years of age require 25 grams of fiber , and women over 50 require 21 grams of fiber per day.
  • Children: Children should eat 14 grams of fiber for every 1000 calories they consume.

So, check out now The 25 Foods Rich in Fiber:

Apples:  “An apple  a day keeps the doctor away” is an old Welsh proverb that most of us are familiar with. This fruit is a high fiber food  and provides a number of other health benefits which include preventing dementia and improving neurological health.

A medium-sized apple contains more than 5 grams of pectin fiber , about 17% of the recommended daily value and less than 100 calories. Apples also contain a lot of water, which will help keep your bowels regular. Do not peel apples before eating, as most of the fiber is present in your skin.

Banana : Bananais known to provide instant energy. It provides 90 calories per 100 grams of its consumption. It is one of the main sources of carbohydrates and sugar . Bananais also a food rich  in dietary fiber  and contains a small amount of fat and protein. In addition to vitamins and minerals such as Vitamin A , Vitamin C , Vitamin B, Iron , Magnesium , Potassium , Manganese , Zinc and Fluoride.

 Nuts : Walnuts are a- fiber food  that you simply cannot ignore. Just a handful of walnuts contains 12 grams of fiber and 190 calories. They are also a rich source of many phytochemical antioxidants such as melatonin, ellagic acid, carotenoids and polyphenolic compounds. Walnuts area healthy addition to your salads, cakes and desserts.

Raw and unsalted dried foods are excellent natural sources of fiber . Brazilian walnuts are the best sources of fiber among all nuts, containing 12 grams of fiber  for every 100 grams. However, some nuts are very high in fat, so they should be eaten in moderation.

Sweet Corn:  When we talk about High Fiber Foods , we just can’t ignore Corn . 6 inches of corn on the cob provides the body with about 2 grams of fiber , 16% of your recommended daily value. Sweet corn contains high quality phytonutrients, which include vitamins, minerals and antioxidants. You can eat corn as a side dish, or you can add it to soups, salads, and pizza.

Artichokes: Artichoke is a Food Rich in Fiber . Themedium-sized artichoke provides almost half of the recommended daily amount of fiber . They also have a higher water content, much more so than breads and pastas. This makes it a very good addition to yourbalanced high fiber diet. Artichokes areeasy to prepare and have a unique flavor that makes them even more pleasant.

Cabbage: Cabbage is not only known for its cancer  -such as indole-3 carbinol, but it is also a great source of fiber . 1 cup of cabbage contains 5 grams of carbohydrates, and 54 calories. Cabbage is highly recommended for people who want to lose weight in a healthy way.

Broccoli: Broccoli is a perennial plant and a superfood, which is rich in fiber and other essential nutrients like Vitamin A  ,Vitamin C and Vitamin E. One cup ofraw, chopped broccoli contains about 5 grams of dietary fiber . This cruciferous vegetable contains Calcium D-Glucarate, a compound that helps bind and eliminate excess Estrogen from the body.

Brussels Sprouts:  A cup of cooked Brussels Sprouts will provide you with a quarter of your recommended fiber for the day. It also contains several health-friendly nutrients such as Vitamin A and Vitamin C , Calcium , Phosphorus , Zinc and Iron . There are many ways to add these cruciferous treats to your diet.

White Beans: White  beans are one of the best fiber -rich foods that you can include to get more fiber in your diet. One cup of White Beans will give you 20 grams of Fiber . That’s almost 80% of your daily requirement.

Whole Grains:  Unlike flour, whole grains that are unrefined provide a high fiber and nutrition content. Whole grains, pasta, cereal, and bread are some of the foods you can eat to boost your fiber levels . One cup of whole grain pasta will provide you with 6.3 grams of fiber.

Oats :  Oatsare considered a powerful food because of their high levels ofdietary fiber and nutrients. A cup of oatmeal contains 4 grams of fiber , 20% of your daily requirement. The high fiber content makes oatmeal one of the best cholesterol -lowering foods.

Oatmeal is quite low on the glycemic index, which helps to decrease the absorption of sugar from the digestive tract into the bloodstream. So, eat oatmeal with your breakfast to keep energy levels steady and reduce excess hunger. Oatmeal can also be eaten in bread, crackers and other baked goods.

Seeds:  Seeds such as chive seeds, sunflower seeds , pumpkin seeds and flaxseeds are rich in fiber and other essential nutrients. Flax Seed isloaded with Fiber . 1 tablespoon will provide you with about 9 grams of fiber .

Make sure the flaxseed is properly ground so that the body can extract all of its nutrients. In addition to 9 grams of fiber , flaxseeds also contain lignans, a special antioxidant that provides anti-estrogenic actions.

Chickpeas:  Like most vegetables, chickpeas are popular for being a  high fiber food . Half a cup of chickpeas will provide you with about 3 grams of fiber , about 13% of your recommended daily value. Chickpeas will also keep you full for long periods of time.

Figs: Figs  arenot only tasty and juicy fruits, but they are rich in fiber as well. 1 large fig will provide you with around 2 grams of fiber and 47 calories. You can also incorporate them into your cookies and cakes for a sweet treat. Eating dried figs  will help you to prevent constipation.

Prunes:  Prunes contain about 3.6 grams of fiber per serving, about 14% of the daily recommended amount. Eat a handful of prunes daily to get rid of uncomfortable symptoms associated with constipation like bloating , cramping and loss of appetite.

Pears: Pears  arefull of nutrients and are rich in soluble and insoluble fiber . You can add pears to your fruit salad, or eat them sliced ​​like an apple . Eating a medium pear will benefit your body with more than 4 grams of fiber and 51 calories

Almonds : Almonds  arevery high in fiber and will help you immensely to keep your system regular. In addition to providing 4 grams of fiber , a serving of almonds will also help maintain heart health .

Spinach :  Spinachis a superfood with a multitude of health benefits. Spinach leavesare loaded with calcium , vitamin C , antioxidants and many other nutrients.

It contains an ample amount of Fiber , which acts as a natural colon cleanser and works to keep the system clean. Spinach is one of the most versatile vegetables, which you can use in your salad, sandwiches, soups, pasta and sauces. One serving of raw spinach will provide you with 1 gram of fiber and 7 calories.

Beetroot Leaves:  Beetroot is loaded with Vitamin A and Vitamin C , folate and fiber . The leaves have a unique flavor and you can easily pair them with flavorful spices like Garlic , Onion , Chili , and Olive Oil to make a flavorful dish. You can also use beet greens in a green salad, with other high-fiber vegetables for a fibrous meal. 1 cup of beet leaves will give you 2 grams of fiber .

Carrots :  Carrotscan help lower cholesterol , regulate blood sugar and improve eyesight. The fiber content in carrots will prevent digestive disorders and gastric ulcers. A medium carrot will provide you with 7% of the recommended amount per day.

Berries:  Berries such as Strawberries , Raspberries , Blackberries and Blueberries are High Fiber Foods . They provide fiber , both soluble and insoluble, for a betterblood sugar balance. Raspberries havethe most fiber of all berries.

One cup can provide you with about 32% of your daily recommended fiber requirement. Blackberries contain 7.6 grams of fiber per serving and Strawberries , just 3 grams per serving. Add these colorful berries to your oatmeal , cereal, fruit salad, ice cream and yogurt for a sweet after-dinner treat. Berries will also provide you with half your recommended daily amount of Vitamin C.

Lentils: Lentils  arean essential part of a diet based on High Fiber Foods . They take relatively less time to cook and are more versatile than other vegetables. It is very easy to add this nutritious food to your diet.

You can cook Lentils with rice or you can add them to soups and sauces. Ingesting a cup of lentils will provide you with 63% of your recommended daily requirement. Lentils are also rich in protein, folic acid , vitamins and iron .

Rice: Brown  rice is packed with insoluble fiber , making it an excellent addition to your fiber -rich diet . Insoluble fiber will help relieve constipation and related pain. Add a serving of brown rice to your daily diet to get 4 grams of fiber , or about 14% of the recommended daily value.

Peas:  Green peas are a staple in Indian cuisine. 1 cup of raw green peas will provide you with 9 grams of fiber, while 1 cup of cooked peas will give you 8 grams of fiber .

Avocado :  Avocado is one of those superfoods that have vitamins, fiber and healthy fats. It also contains high levels of heart -healthy monounsaturated fats . One avocado contains 9 grams of fiber , making it a perfect choice for people who are on a carbohydrate-restricted diet.

Including Foods Rich in Fiber in our diet can be quite an easy task, with so many options available. Choose those based on your taste and comfort.

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