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| High Fiber Foods |
Fiber foods leaves your stomach undigested and ends up in your colon. Moreover, In your colon fiber foods feed friendly gut bacteria, leading to various health benefits. Some types of fiber may also important for weight loss, lower blood sugar levels, and fight constipation.
The Nutritionists and Dietitians recommend consuming about 14 grams of fiber for every 1,000 calories you consume daily. Also, this translates to roughly 24 grams of fiber for women and 38 grams for men. Unfortunately, an estimated 95% of developed countries adults and children do not meet the recommended daily fiber intake.
Fortunately, increasing your fiber intake is relatively easy. Simply integrate high fiber foods into your diet.
What is fiber?
Fiber is a term applies to any type of carbohydrate that your body can not digest. The fact your body does not use fiber for fuel doesn’t make it valuable to your overall health.
Fiber foods can offer the following benefits:
- Promoting a healthy weight. High fiber foods like fruits and vegetables have lower calories. Also, fiber food presence can slow digestion in the stomach to help you feel fuller for longer.
- Promoting blood sugar control. This helps you maintain more blood sugar levels, which is especially helpful for those with diabetes.
- Reducing cholesterol. Fiber’s presence in the digestive tract may help reduce the body cholesterol. This is true if you take statins, which are medications to lower cholesterol, and use fiber supplements.
- Adding bulk to the digestive tract. Those who struggle with constipation or commonly sluggish digestive tract may wish to add fiber to their diet. Also, adds bulk to the digestive tract, as your body doesn’t digest it.
- Reducing gastrointestinal cancer risk. Eating enough fiber can have protective effects against different cancer types, including colon cancer. There are many reasons for this, including that some types of fiber, such as the apples, may have antioxidant-like properties.
Fiber is of many health benefits, but it is important to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as gas. Drinking plenty of water while you are intaking fiber may also help keep these symptoms at bay. Here are some high fiber foods that are both healthy and satisfying.
1. Pears
The pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruit sources of fiber.
Fiber content: 5.5 grams in a medium-sized, pear, or 3.1 grams per 100 grams.
2. Strawberries
Strawberries are a delicious, healthy option that can be eaten fresh. They’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants.
Fiber content: 3 grams in 1 cup of fresh strawberries.
3. Avocado
The avocado is a unique fruit. Instead of being high in carbs, it’s full of healthy fats. Avocados have vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have many health benefits.
Fiber content: 10 grams in 1 cup of raw avocado.
4. Apples
Apples are among the tastiest and satisfying fruits you can eat. They also have relatively high fiber. We especially like them in salads.
Fiber content: 4.4 grams in a medium-sized, raw apple.
5. Raspberries
Raspberries are highly nutritious with a very strong flavor. They have vitamin C and manganese.
Fiber content: One cup of raw raspberries contains 8 grams of fiber.
6. Bananas
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a significant amount of starch. Also, you can try them in a nut butter sandwich for a hit of protein.
Fiber content: 3.1 grams in a medium-sized banana.
7. Carrots
The carrot is also a root vegetable that’s tasty, crunchy, and highly nutritious. It has vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that turns in to vitamin A in your body
Fiber content: 3.6 grams in 1 cup of raw carrots.
8. Beets
The beetroot, is a root vegetable that’s high in various important nutrients, such as folate, iron, manganese, and potassium. Beets are also containing inorganic nitrates which are nutrients shown to have various benefits related to blood pressure regulation.
Fiber content: 3.8 grams per cup of raw beets.
9. Broccoli
Broccoli is a type of cruciferous vegetable and one of the most nutrient foods on the earth. It has vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients.
Broccoli is also relatively high in protein, compared with most vegetables. We like its slaw for various uses.
Fiber content: 2.4 grams per cup, or 2.6 grams.
10. Lentils
They are very cheap and among the most nutritious foods. They’re very high in protein and having many important nutrients. The Lentil soup is spiced up with cumin, coriander, turmeric, and cinnamon.
Fiber content: 13.1 grams per cup of cooked lentils.
11. Kidney beans
They are a popular type of legume. They’re loaded with plant-based protein and various nutrients.
Fiber content: 12.2 grams per cup of cooked beans.
12. Split peas
We make these from the dried, split, and seeds of peas. They’re often seen in split pea soup.
Fiber content: 16.3 grams per cup of cooked split peas.
13. Oats
Oats are among the healthiest grain foods on earth. They’re very high in vitamins and minerals. They contain a powerful soluble fiber called beta glucan, which has major beneficial effects on blood sugar. We eat them over night for easy breakfast ideas.
Fiber content: 16.5 grams per cup of raw oats.
14. Popcorn
If your goal is to increase your fiber intake, popcorn is the best snack you can eat. Air-popped popcorn has very high fiber. However, if you add a lot of fat, the fiber-to-calorie ratio will decrease.
Fiber content: 1.15 grams per cup of air-popped popcorn.
15. Almonds
They are a popular type of tree nut. They’re very high in many nutrients, having healthy fats, vitamin E, manganese, and magnesium. Almonds can also be made into almond flour.
Fiber content: 4 grams per 3 tablespoons.
16. Sweet potatoes
The potato is a popular tuber that’s very filling and has a delicious sweet flavor. It has very high beta carotene, B vitamins, and various minerals. Sweet potatoes can be a tasty bread substitute.
Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams.
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