22 high fiber foods you should eat.

 22 high fiber foods you should eat

Nutrition

22 high fiber foods you should eat

Fiber is incredibly important.

It leaves your stomach and ends up in your colon, where it feeds friendly intestinal bacteria, leading to various health benefits (1).

Some types of fiber can promote weight loss, lower blood sugar, and resistance to constipation (2).

The Academy of Nutrition and Dietetics recommends that you consume 14 grams of fiber out of every 1,000 calories you eat every day. This translates to about 24 grams of fiber for women and 38 grams (3) for men.

Unfortunately, an estimated 95% of American adults and children do not meet the recommended daily fiber intake. In the United States, daily daily fiber intake is estimated at 16.2 grams (4Trust Source).

Unfortunately, increasing your fiber intake is relatively easy - just include high-fiber foods in your diet.

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What is fiber?

Fiber is a term blanket that applies to any type of carbohydrate that your body cannot digest. The fact that your body does not use fiber for fuel does not give much importance to your overall health.

Foods can provide the following benefits when you consume them:

Cholesterol reduction. The presence of fiber in the digestive system helps in reducing the absorption of body fat. This is especially true if you use fiber supplements and fiber supplements such as cilium fibers (5).

Promotes healthy weight. High-fiber foods such as fruits and vegetables have fewer calories. Also, having fiber can slow stomach digestion and help you feel fuller (6).

Collected in the digestive system. People who struggle with constipation or general sluggish digestion may want to include fiber in their diet. Because your body does not digest it, fiber naturally accumulates in bulk in the digestive system. It stimulates the intestines.

Promotes blood sugar control. It may take longer for your body to break down fiber-rich foods. It helps maintain balanced blood sugar levels, which is particularly helpful for diabetic patients (7).

Reducing the risk of gastrointestinal cancer. Eating enough fiber can have protective effects against some types of cancer, including colon cancer. There are several reasons for this, and some types of fiber, such as pectin in apples, may have similar antioxidant properties (8).

Fiber provides many health benefits, but it is important to slowly add fiber-rich foods for a few days to avoid side effects such as blotting and flatness.

Drinking plenty of water can also help maintain these symptoms while increasing your fiber intake.

There are 22 high fiber foods that are healthy and satisfying.

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1. Pear (3.1 grams)

Pear is a popular fruit that is delicious and nutritious. It is one of the best sources of fruit fiber.

Fiber content: 5.5 grams in medium size, 3.1 grams per 100 grams of raw pear (9 reliable sources).

2. Strawberry (2 grams)

Strawberries are a tasty, healthy option that can be eaten fresh.

Proud of its many vitamin C, manganese and a variety of powerful antioxidants, they are one of the most nutritious fruits you can eat. Try some of the banana strawberry smoothies.

Fiber content: 1 cup 3 grams of fresh strawberries, or 2 grams per 100 grams (10 reliable sources).

3. Butter (6.7 grams)

Butter is a unique fruit. Instead of being high in the core, it is full of healthy fats.

Avocado is rich in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have many health benefits. Try one of the delicious buttermilk recipes.

Fiber content: 10 grams per 1 cup of raw avocado fruit, or 6.7 grams per 100 grams (11 reliable sources).

4. Apple (2.4 grams)

Apple is also one of the best and most delicious fruits that you can eat. They are relatively high in fiber.

We especially like them in salads.

Fiber content: 4.4 grams in medium size, 2.4 grams or 100 grams per 100 grams of raw apples (12 reliable sources).

5. Raspberry (6.5 grams)

Raspberries are very nutritious with very strong taste. They are rich in vitamin C and manganese.

Try mixing some of this raspberry tarragon dressing.

Fiber content: One cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams (13 reliable sources).

6. Banana (2.6 grams)

Bananas are an excellent source of many nutrients including vitamin C, vitamin B6, and potassium.

A green or unripe banana contains a significant amount of anti-starch, a type of insoluble carbohydrate that is fiber-like. Try them on the Nut Butter Sandwich for protein hits.

Fiber content: 3.1 grams per medium-sized banana, or 2.6 grams per 100 grams (14 reliable sources).

Other High Fiber Fruits

Blueberry: 2.4 grams per 100 grams

Blackberry: 5.3g per 100g service (15 trusted sources, 16 trusted sources)

7. Carrot (2.8 g)

Carrot is a root vegetable that is tasty, crunchy and very nutritious.

It is high in vitamin K, vitamin B6, magnesium, and the antioxidant beta carotene that produces vitamin A in your body.

Throw some chopped carrots into your next vegetable-filled soup.

Fiber content: 3.6 grams per 1 cup of raw carrots, or 2.8 grams per 100 grams (2.8 reliable sources).

8. Beets (2.8 grams)

Beetroot, or beetroot, is a root vegetable that is high in various essential nutrients such as folate, iron, copper, manganese, and potassium.

Beets are also loaded with mineral nitrates, which are nutrients that have a variety of benefits associated with controlling blood pressure and exercising performance (18 reliable sources).

Let them take a stroll in this lemon djon beet salad.

Fiber content: 3.8 grams per raw beats, or 2.8 grams per 100 grams (19 reliable sources).

9. Broccoli (2.6 grams)

Broccoli is a type of cross vegetable and one of the most nutritious foods on the planet.

It is rich in vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and is rich in antioxidants and powerful anti-cancer nutrients.

Broccoli also has more protein than most vegetables. We want to convert them into Slavs for different uses.

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (20 reliable sources).

10. Artichoke (5.4 grams)

Artichokes often do not make headlines. However, this vegetable is high in many nutrients and is one of the best sources of fiber in the world.

Wait until you try to roast them.

Fiber content: 6.9g or 1 raw world per French artichoke, or 5.4g per 100g (21 reliable sources).

11. Brussels Sprouts (3.8 grams)

Brussels sprouts are a cross vegetable associated with broccoli.

They are high in vitamin K, potassium, folate and potent anti-cancer drugs.

Try fried Brussels sprouts with apples and bacon or processed with balsamic vinegar.

Fiber content: 3.3 grams per cup for Brussels sprouts, or 3.7 grams per 100 grams (22 reliable sources).

Other High Fiber Vegetables

Almost all vegetables are high in fiber. Other notable examples include:

Black: 3.6 grams

Lettuce: 2.2 grams

Tomato: 1.2 grams (23 reliable sources, 24 reliable sources, 25 reliable sources)

All ingredients are provided for raw vegetables.

12. Beans (7.3 grams)

Lentils are one of the cheapest and most nutritious foods. They are high in protein and rich in many important nutrients.

Fiber content: 13.1 grams per cooked lentil, or 7.3 grams per 100 grams (26 reliable sources).

13. Kidney Beans (6.8 grams)

Kidney beans are a popular type of legumes. Like other legumes, they are rich in plant-based proteins and a variety of nutrients.

Fiber content: 12.2 grams per cup of ripe beans, or 6.8 per 100 grams (27 reliable sources).

14. Divided Peas (8.3 grams)

Split peas are made from dried, separated and covered peanut seeds. They are often found in post-holiday split pea soup featuring ham.

Fiber content: 16.3 grams per cup of ripe split peas, or 8.3 per 100 grams (8.3 reliable sources).

15. Chives (7 grams)

Chives are another type of legumes that are rich in nutrients including minerals and protein.

Chickpeas form the basis of humus, one of the easiest spreads to make on its own. You can serve salads, vegetables, whole grain snacks and more.

Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (29 reliable sources).

Other High Fiber Beans

Most legumes are high in protein, fiber and various types of nutrients. Properly covered, it will withstand a plethora of adverse conditions.

Other high fiber beans include:

Boiled black beans: 8.7 grams

Boiled Name: 5.2 grams

Cooked five beans: 7g

Baked Beans: 5.5 grams (30 trusted sources, 31 trusted sources, 32 trusted sources, 33 trusted sources

16. Quinoa (2.8 grams)

Quinoa is a pseudo-grain that has become incredibly popular with health caregivers in recent years.

It is loaded with many nutrients including protein, magnesium, iron, zinc, potassium and antioxidants.

Fiber content: 5.2 grams per cup for cooked quinoa, or 2.8 per 100 grams (34 reliable sources).

17. Oats (10.1 grams)

Oats are one of the most nutritious cereal foods on the planet. They are high in vitamins, minerals and antioxidants.

They contain a strong soluble fiber called beta glucan, which is very good for lowering blood sugar and cholesterol levels (35 trust sources).

Oats have become a staple for easy breakfast ideas overnight.

Fiber content: 16.5 grams per cup of raw oats, or 10.1 grams per 100 grams of reliable source (36 reliable sources).

18. Popcorn (14.4 grams)

If your goal is to increase your fiber intake, then popcorn may be the best snack for you.

Air-popped popcorn has more fiber, calories than calories. However, if you add too much fat, the fiber-to-calorie ratio will decrease significantly.

Fiber content: 1.15 grams per cup of air-popped popcorn, or 14.4 grams per 100 grams (37 reliable sources).

Other High Fiber Grain

Almost all grains are high in fiber.

19. Almonds (13.3 grams)

Almond is a popular nut.

They are high in many nutrients, including healthy fats, vitamin E, manganese and magnesium. Almonds can also be made into lentil flour with additional nutrition.

Fiber content: 4 grams per 3 tablespoons, or 13.3 grams per 100 grams (38 reliable sources).

20. Chia seeds (34.4 grams)

Chia seeds are small black seeds that are very popular in the natural health community.

Fiber content: 9.75 grams per ounce for dried chia seeds, or 34.4 grams per 100 grams (39 reliable sources).

Other high fiber nuts and seeds

Most nuts and seeds contain a lot of fiber. examples include:

Fresh Coconut: 9g

Pistachio: 10g

Walnuts: 6.7 grams

Sunflower seeds: 11.1 grams

Pumpkin seeds: 6.5 grams (40 reliable sources, 41 reliable sources, 42 reliable sources, 43 reliable sources, 44 reliable sources

All values ​​are per 100 gram area.

21. Sweet potato (2.5 grams)

Sweet potato is a popular potato that complements the delicious sweet taste. It is high in beta carotene, B vitamins and various minerals.

Sweet potato can be a delicious bread substitute or base for nachos.

Fiber content: Medium-sized cooked sweet potato (without skin) contains 3.8 grams of fiber or 2.5 grams per 100 grams (45 reliable sources).

22. Dark Chocolate (10.9 grams)

Dark chocolate is also best for eating.it is also good.

Amazingly, it is one of the most nutritious and highly antioxidant and nutritious foods on the planet.

Choose dark chocolate with cocoa content of 70–95% or more and avoid sugar products.

Fiber content: 1 gram of 1–0% cocoa per 1 ounce per 1.2 gram, or 10.4 gram per 100 gram (4 reliable sources).

Ground level

Fiber is an important nutrient that can help in weight loss, lowering blood sugar levels and fighting constipation.

Most men do not meet their daily consumption of 25 grams for women and 38 grams for men.

To easily increase your fiber intake, try to include some of the above mentioned foods in your diet.