Most High Fiber Foods you ought to Eat
Fiber is incredibly important.
It leaves your stomach undigested and finishes up in your colon, where it feeds friendly gut bacteria, resulting in various health benefits. Certain sorts of fiber can also promote weight loss, lower blood glucose 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. This translates to roughly 24 grams of fiber for ladies and 38 grams for men. Unfortunately, an estimated 95% of yank adults and youngsters don’t meet the recommended daily fiber intake. In America, the typical daily fiber intake is estimated to be 16.2 grams (4Trusted Source). Fortunately, increasing your fiber intake is comparatively easy — simply integrate high fiber foods into your dietFiber may be a blanket term that applies to any sort of carbohydrate that your body can’t digest. the very fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.
What is fiber?
Fiber may be a blanket term that applies to any variety of supermolecule that your body can’t digest. the very fact your body doesn’t use fiber for fuel doesn’t build it less valuable to your overall health
Dietary fiber offers the subsequent benefits once you consume it:
- Reducing cholesterol. Fiber’s presence within the alimentary canal can help reduce the body’s cholesterol absorption. this is often very true if you’re taking statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber.
- Promoting a healthy weight. High-fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion within the stomach to assist you are feeling fuller for extended.
- Adding bulk to the alimentary canal. those that struggle with constipation or a generally sluggish alimentary canal might need to feature fiber to their diet. Fiber naturally adds bulk to the alimentary canal, as your body doesn’t digest it. This stimulates the intestines. Promoting blood glucose control. It can take your body longer to interrupt down high fiber foods. This helps you maintain more consistent blood glucose levels, which is particularly helpful for those with diabetes.
- Reducing gastrointestinal cancer risk. Eating enough fiber can have protective effects against certain cancer types, including carcinoma. There are many reasons for this, including that some sorts of fiber, like the pectin in apples, may have antioxidant-like properties.
Here are 16 high-fiber foods that are both healthy and satisfying.
1. Strawberries (2 grams)
Strawberries are a delicious, healthy option that will be eaten fresh. Interestingly, they’re also among the foremost nutrient-dense fruits you’ll eat, boasting a lot of vitamin C, manganese, and various powerful antioxidants. Try some during this banana strawberry smoothie. Fiber Content: 3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams (10Trusted Source).
2. Avocado (6.7 grams)
The avocado may be a unique fruit. rather than being high in carbs, it’s loaded with healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They even have numerous health benefits. Try them in one of these delicious avocado recipes. Fiber Content: 10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams (11Trusted Source).
3. Apples (2.4 grams)
Apples are among the tastiest and most satisfying fruits you’ll eat. they’re also relatively high in fiber. We especially like them in salads. Fiber content: 4.4 grams during a medium-sized, raw apple, or 2.4 grams per 100 grams (12Trusted Source).
4. Bananas (2.6 grams)
Bananas are an honest source of many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a big amount of resistant starch, a kind of indigestible carbohydrate that functions like fiber. Try them during a spread sandwich for the success of protein, too. Fiber content: 3.1 grams during a medium-sized banana, or 2.6 grams per 100 grams (14Trusted Source). Other high fiber fruits Blueberries: 2.4 grams per 100-gram serving Blackberries: 5.3 grams per 100-gram serving (15Trusted Source, 16Trusted Source)
5. Carrots (2.8 grams)
The carrot may be a vegetable that’s tasty, crunchy, and highly nutritious. It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets became vitamin A in your body. Toss some diced carrots into your next veggie-loaded soup. Fiber Content: 3.6 grams in 1 cup of raw carrots, or 2.8 grams per 100 grams (17Trusted Source).
6. Broccoli (2.6 grams)
Broccoli may be a sort of vegetable and one of the foremost nutrient-dense foods on the earth. It’s loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients. Broccoli is additionally relatively high in protein, compared with most vegetables. We like turning them into a slaw for various uses. Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (20Trusted Source).
7. Artichoke (5.4 grams)
The artichoke doesn’t make headlines fairly often. However, this vegetable is high in many nutrients and one of the world’s best sources of fiber. Just wait until you are trying them roasted. Fiber Content: 6.9 grams in 1 raw globe or French artichoke, or 5.4 grams per 100 grams (21Trusted Source).
8. Brussels sprouts (3.8 grams)
The Brussels sprout may be a vegetable that’s associated with broccoli. They’re very high in vitamin K, potassium, folate, and potent cancer-fighting antioxidants. Try out Brussels sprouts roasted with apples and bacon or drizzled with balsamic vinegar. Fiber content: 3.3 grams per cup of raw Brussels sprouts, or 3.7 grams per 100 grams (22Trusted Source). Other high fiber vegetables Almost all vegetables contain significant amounts of fiber. Other notable examples include: Kale: 3.6 grams Spinach: 2.2 grams Tomatoes: 1.2 grams (23Trusted Source, 24Trusted Source, 25Trusted Source)All values are given for raw vegetables.
9. urinary organ beans (6.8 grams)
Kidney beans area unit a popular kind of legume. Like different legumes, they’re loaded with plant-based macromolecules and varied nutrients.
Fiber content: twelve.2 grams per cup of done beans, or 6.8 per a hundred grams (27Trusted Source).
10. Split peas (8.3 grams)
Split peas area unit created of the dried, split, and naked as jaybird seeds of peas. They’re usually seen in split pea soup once holidays that includes ham.
Fiber content: sixteen.3 grams per cup of done split peas, or 8.3 per a hundred grams (28Trusted Source).
11. Quinoa (2.8 grams)
Quinoa could also be a pseudo-cereal that has become improbably in style among health-conscious individuals at intervals the previous number of years.
It’s loaded with several nutrients, together with macromolecule, magnesium, iron, zinc, potassium, and antioxidants, to decision some of.
Fiber content: five.2 grams per cup of done quinoa, or 2.8 per a hundred grams (34Trusted Source).
12. Oats (10.1 grams)
Oats area unit among the healthiest grain foods in the world. They’re terribly high in vitamins, minerals, and antioxidants.
They contain a robust soluble fiber known as beta-glucan, which has major helpful effects on glucose and sterol levels (35Trusted Source).
Overnight oats became a staple for easy breakfast ideas.
Fiber content: sixteen.5 grams per cup of raw oats, or 10.1 grams per one00 gramsTrusted supply (36Trusted Source).
13. Almonds (13.3 grams)
Almonds area unit a popular kind of tree nut.
They’re terribly high in several nutrients, together with healthy fats, vitamin E, manganese, and metal. Almonds can also be created into almond flour for baking with a dose of extra nutrients.
Fiber content: four grams per three tablespoons, or 13.3 grams per a hundred grams (38Trusted Source).
14. Chia seeds (34.4 grams)
Chia seeds area unit little black seeds that area unit vastly in style at intervals the natural health community.
They’re extremely nutritive, containing high amounts of metal, phosphorus, and metallic element.
Chia seeds can even be the sole best supply of fiber in the world. attempt them mixed into jam or some home-cured cold cereal bars.
Fiber content: nine.75 grams per ounce of dried chia seeds, or 34.4 grams per a hundred grams (39Trusted Source).
Other high fiber cracked and seeds
Most cracked and seeds contain important amounts of fiber. Examples include:
Fresh coconut: nine grams
Pistachios: ten grams
Walnuts: 6.7 grams
Sunflower seeds: eleven.1 gram
Pumpkin seeds: vi.5 grams (40Trusted supply, 41Trusted supply, 42Trusted supply, 43Trusted supply, 44Trusted Source)
All values area unit for a 100-gram portion.
15. Sweet potatoes (2.5 grams)
The sweet potato could also be a well-liked tuber that’s terribly filling and options a delicious sweet flavor. It’s terribly high in beta carotene, B vitamins, and varied minerals.
Sweet potatoes area unit usually a tasty bread substitute or base for nachos.
Fiber content: A medium-sized cooked sweet potato (without skin) has three.8 grams of fiber, or 2.5 grams per a hundred grams (45Trusted Source).
16. dark chocolate (10.9 grams)
Dark chocolate is arguably one of the world’s most delicious foods.
It’s conjointly amazingly high in nutrients and one of the foremost antioxidant- and nutrient-rich foods in the world.
Just tell decide on dark chocolate that options a cocoa content of 70–95% or higher and avoid product that area unit loaded with value-added sugar.
Fiber content: three.1 gram throughout a one-ounce piece of 70–85% angiospermous tree, or 10.9 grams per hundred grams (46
The bottom line
Fiber could be a crucial nutrient that is able to promote weight loss, lower glucose levels, and fight constipation.
Most people don’t meet the suggested daily intake of twenty-five grams for girls and thirty-eight grams for men.
Try adding a variety of the on top of foods to your diet to easily increase your fiber intake.