Fiber consumption is incredibly important to our health. Some types of fiber can help you lose weight, lower blood sugar levels and fight constipation. The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. That’s about 24 grams of fiber for women and 38 grams for men. So how can we increase our fiber intake? Here are 22 foods containing high amounts of fiber that keep you full and lose weight…
What is Fiber?
Fiber is the part of the food we eat that cannot be digested by intestinal enzymes. However, fibers are divided into water-soluble and water-insoluble. If you consume fiber correctly and in quantity, it will provide numerous benefits to your body. So, how do fibrous foods affect our health?
Fiber consumption can help reduce the body’s absorption of cholesterol.
Provides Weight Control
Fruits and vegetables High-fiber foods, such as foods, have fewer calories. If you eat fruit or vegetables that are high in fiber at this point, it can help you feel fuller for longer by slowing digestion in the stomach.
Regulates the Digestive System
Consumption of the right amount of fiber eliminates digestive system diseases such as constipation. Fiber naturally adds bulk to your digestive system. This also stimulates the intestines.
Controls Blood Sugar
The body takes longer to break down high-fiber foods. This helps to keep the blood sugar level in balance, especially for diabetics.
Reduces Cancer Risk
Consuming enough fiber may protect against certain types of cancer, including colon cancer.
Although fiber is healthy in many ways, you should be careful when consuming it. It will be healthier to eat gradually over a few days, especially to avoid negative effects such as bloating and gas. Drinking plenty of water while increasing your fiber intake can also help keep these symptoms at bay. Here are 22 high-fiber foods that are both healthy and filling…
Pear It is one of the best sources of fiber, which is both delicious and nutritious. A medium-sized raw pear has 5.5 grams of fiber and 100 grams of it has 3.1 grams of fiber.
StrawberryThese are among the most nutritious fruits you can eat and contain plenty of vitamin C, manganese, and several powerful antioxidants. That’s why 1 cup of fresh strawberries has 3 grams of fiber.
Avocado It is a unique fruit. Apart from being rich in carbohydrates, it contains healthy fats. It is also rich in vitamin C, potassium, magnesium, vitamin E and various B vitamins. 100 grams of avocado contains 6.7 grams of fiber.
Appleare among the most delicious and satisfying fruits you can eat. It is also very high in fiber. A medium-sized raw apple has 4.4 grams of fiber.
Raspberries are highly nutritious and have a very strong flavor. It is rich in vitamin C and manganese. One cup of raw raspberries has 8 grams, and 100 grams has 6.5 grams of fiber.
BananaIt is one of the best sources of many nutrients, including vitamin C, vitamin B6 and potassium. A medium-sized banana has 3.1 grams of fiber and 100 grams of it has 2.6 grams of fiber.
Carrot It is a delicious, crunchy and highly nutritious root vegetable. It contains vitamin K, vitamin B6, magnesium and beta carotene, an antioxidant that turns into vitamin A in your body. There are 3.6 grams of fiber in 1 cup of raw carrots.
Beet or red beet, is a root plant with rich content such as folate, iron, copper, manganese, and potassium. Also, beets help regulate blood pressure. Additionally, it is loaded with nitrates that provide various benefits to your performance while exercising. One cup of raw beets contains 3.8 grams of fiber.
Broccoli is one of the most nutritious foods in the world from the cruciferous family. It is rich in vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese. It also contains antioxidants and powerful cancer-fighting nutrients. 100 grams of broccoli contains 2.6 grams of fiber.
Engineer It is rich in many nutrients and is one of the world’s best sources of fiber. One ball of artichokes has 5.4 grams of fiber.
11. Brussels sprouts
Brussels sprouts are a cruciferous vegetable like broccoli. It’s high in vitamin K, potassium, folate, and powerful cancer-fighting antioxidants. There are 3.7 grams of fiber per 100 grams.
Other High Fiber Vegetables
Almost all vegetables contain significant amounts of fiber. Other important vegetables are: Kale 3.6 grams, spinach 2.2 grams in tomato It has 1.2 grams of fiber.
Lentil It is very inexpensive economically and is among the most nutritious foods. It is also very rich in protein and contains many important nutrients. One cup of cooked lentils contains 13.1 grams of fiber.
13. Kidney beans
Kidney beanis a popular type of legume. Like other legumes, it is rich in plant-based protein. One cup of cooked kidney beans contains 12.2 grams of fiber.
PeaIt is made from dried, split and peeled pea seeds. 100 grams of cooked peas contain 8.3 grams of fiber.
ChickpeasLike other legumes, it is a food containing minerals and protein. 100 grams of cooked chickpeas contain 7.6 grams of fiber.
Other High Fiber Legumes
Most legumes are rich in protein, fiber and various nutritional values. When properly and healthily prepared, they are among the world’s cheapest sources of quality nutrition. Other high-fiber legumes include: Cooked black beans It contains 8.7 grams, cooked edamame 5.2 grams and cooked lima beans 7 grams of fiber.
Quinoais a grain that has become incredibly popular over the past few years. It has rich ingredients including protein, magnesium, iron, zinc, potassium and antioxidants. One cup of cooked quinoa has 5.2 grams of fiber.
Oatis among the healthiest grain products in the world. It is very rich in vitamins, minerals and antioxidants. It contains a powerful soluble fiber called beta glucan, which has a great effect on blood sugar and cholesterol levels. One cup of raw oats contains 10.1 grams of fiber.
18. Fat-Free and Salt-Free Popcorn
If you’re looking to increase your fiber intake, popcorn may be the best snack you can eat. Popcorn It is very high in fiber. If you add too much fat, the fiber-calorie ratio will decrease significantly. One cup of fat-free and unsalted popcorn contains 14.4 grams of fiber.
AlmondIt is rich in many nutrients, including healthy fats, vitamin E, manganese and magnesium. 100 grams of almonds contain 13.3 grams of fiber.
20. Chia Seeds
chia seeds It is highly nutritious and contains high amounts of magnesium, phosphorus and calcium. Chia seeds may also be the best source of fiber in the world. There are 34.4 grams of fiber per 100 grams.
Other High Fiber Nuts and Seeds
Most nuts and seeds contain significant amounts of fiber. 100 grams fresh coconut 9 grams, 100 grams pistachios 10 grams, 100 grams Walnut 6.7 grams, 100 grams sunflower seeds 11.1 grams and 100 grams pumpkin seeds It contains 6.5 grams of fiber.
21. Sweet Potatoes
Sweet potato It is a popular root vegetable and contains sweet flavor. It is rich in beta carotene, B vitamins and various minerals. A medium boiled sweet potato contains 2.5 grams of fiber.
22. Dark Chocolate
Dark chocolate It is arguably one of the most delicious foods in the world. It’s also surprisingly rich in nutrients and is one of the healthiest foods in the world in terms of antioxidants. Cocoa There is 10.9 grams of fiber in 100 grams of dark chocolate, which has a 70-85 percent ratio.