Interested in foods rich in fiber? Check out the best foods that are rich in fiber to include them in your diet as soon as possible.
Fibers are incredibly important.
They leave the stomach undigested and end up in the large intestine, where they feed on friendly intestinal bacteria, which leads to various health benefits.
Certain types of fiber can also promote weight loss, lower blood sugar levels and fight constipation.
It is recommended to consume about 15 grams of fiber for every 1,000 calories you consume per day. This means approximately 25 grams of fiber for women and 40 grams for men.
Unfortunately, it is estimated that 95% of adults and children do not meet the recommended daily fiber intake, and the average daily fiber intake is estimated at 16.5 grams.
Fortunately, increasing your fiber intake is relatively easy – simply integrate fiber-rich foods into your diet.
What are fibers?
Fiber is a term that refers to any type of carbohydrate that your body cannot digest. The fact that your body does not use fiber for fuel, but this does not make them less valuable to your overall health.
Fiber can offer the following benefits when you consume them:
Reducing cholesterol. The presence of fiber in the digestive tract can help reduce the absorption of cholesterol in the body. This is especially true if you are taking statins that are cholesterol-lowering drugs and use fiber supplements such as psyllium fiber.
Promoting a healthy weight. Foods rich in fiber, such as fruits and vegetables, usually have fewer calories. Also, the presence of fiber can slow down digestion in the stomach so that they feel fuller for longer.
Stimulating the digestive tract. Those who are struggling with constipation or generally slow digestive tract, may want to add fiber to their diet. Fiber naturally adds the bulk to the digestive tract, as your body does not digest them. It stimulates the intestines.
Promoting blood sugar control. Your body may take longer to break down foods rich in fiber. This helps you maintain more consistent blood sugar levels, which is especially useful for those who have diabetes.
Reducing the risk of gastrointestinal cancer. Eating enough fiber can have protective effects against certain types of cancer, including colon cancer. There are many reasons for this, including that some types of fiber, such as pectin in apples, can have antioxidant-like properties.
Fiber offers a number of health benefits, but it is important to include fiber-containing foods gradually over several days to avoid adverse effects, such as flatulence and gases.
Drinking plenty of water while ingesting fiber can also help prevent these symptoms.
Find out later in the article which foods are most rich in fiber, healthy and satisfying.
List of foods that are rich in fiber
Pear is a popular fruit that is both tasty and nutritious, and are one of the best fruity sources of fiber.
Strawberries are a tasty, healthy option that can be eaten fresh.
Interestingly, they are also among the nutritious fruits you eat, with a multitude of vitamin C, manganese and various powerful antioxidants. Try this strawberry smoothie a little.
Avocados are a unique fruit. Instead of containing a lot of carbohydrates, it is packed with healthy fats and fiber.
Avocados are very rich in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have a number of health benefits.
Apples are among the most delicious and satisfying fruits that you can eat. They are also relatively rich in fiber.
Raspberries are very nutritious, very strong in taste and rich in fiber. Also, they are packed with vitamin C and manganese.
Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.
A green or immature banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. Try them with these banana smoothie recipes.
Carrots are root vegetables that are tasty, crunchy, nutritious and very rich in fiber.
It contains vitamin K, vitamin B6, magnesium and beta carotene, an antioxidant that turns into vitamin A in your body.
Toss the carrots cut into cubes in your next veggie soup.
Beetroot is a root vegetable rich various important nutrients, such as fiber, folate, iron, copper, manganese and potassium.
Beetroot is also filled with inorganic nitrates, which are nutrients that have been shown to have various benefits associated with blood pressure regulation and performance.
Broccoli is a type of cruciferous vegetable and is one of the most nutritious foods on the planet.
It contains vitamin C, vitamin K, folates, B vitamins, potassium, iron and manganese, and contains antioxidants and powerful nutrients to fight cancer.
Broccoli is also relatively rich in protein, compared to most vegetables.
Artichoke doesn’t come to headlines very often. However, this vegetable contains a lot of nutrients and is one of the best sources of fiber in the world.
Just wait until you try them baked.
11. Brussels sprouts
Brussels sprouts are a crossed vegetable that is related to broccoli.
They are very rich in vitamin K, fiber, potassium, folate and powerful antioxidants in the fight against cancer.
Try Brussels sprouts fried with apples and bacon or topped with balsamic vinegar.
Other vegetables rich in fiber
Almost all vegetables contain significant amounts of fiber. Other notable examples include:
- Kale: 3.6 grams
- Spinach: 2.2 grams
- Tomatoes: 1.2 grams
All values are given for raw vegetables.
Lentils are very cheap and are among the most nutritious foods. Lentils are very rich in fiber, protein and packed with many important nutrients.
Beans are a popular type of legumes. Like other legumes, they are filled with fiber, plant-based proteins and various nutrients.
14. Peas of the half
Shared peas are made from dried, split and peeled pea seeds.
Split peas are rich in fiber, protein and low in fat, with one gram of fat per 350 calories. Most calories come from proteins and complex carbohydrates.
Chickpeas are another type of legumes that are packed with nutrients, including fiber, minerals and proteins.
Chickpeas form the basis of humus, one of the easiest spreads to prepare. You can put it on salads, vegetables, whole grain toast and much more.
Other legumes rich in fiber
Most legumes have a lot of protein, fiber and various nutrients. When properly prepared, they are among the cheapest world sources of quality nutrition.
Other legumes rich in fiber include:
- Boiled black beans: 8.7 grams
- Cooked lim beans: 7 grams
- Baked beans: 5.5 grams
Quinoa is a pseudo-cereal that in recent years has become incredibly popular among people who are aware of health.
It contains many nutrients, including fiber, proteins, magnesium, iron, zinc, potassium and antioxidants.
Oats are one of the healthiest chunky foods on the planet. They are very rich in vitamins, minerals and antioxidants.
They contain a powerful soluble fiber called beta glucan, which has great beneficial effects on blood sugar and cholesterol levels.
Oats became popular overnight as a simple breakfast idea.
If your goal is to increase your fiber intake, popcorn is very healthy and perhaps the best snack you can eat.
Popcorn contains a lot of fiber and low in calories. However, if you add a lot of fat, the ratio of fiber to calories will be significantly disrupted.
Almost all whole grains contain a lot of fiber.
Almonds are a popular type of nuts.
They are very rich in many nutrients, including fiber, healthy fats, vitamin E, manganese and magnesium. Almond flour can also be made from almonds for baking with a touch of additional nutrients.
20. Chia seeds
Chia seeds are small black seeds that are extremely popular in the natural health community.
They are very nutritious, contain large amounts of magnesium, phosphorus and calcium.
Chia seeds may be the best source of fiber on the planet.
Other nuts and seeds rich in fiber
Most nuts and seeds contain significant amounts of fiber. Examples include:
- Fresh coconut: 9 grams
- Pistachios: 10 grams
- Nuts: 6.7 grams
- Sunflower seeds: 11.1 grams
- Pumpkin seeds: 6.5 grams
All values refer to a portion of 100 grams.
21. Sweet potatoes
Sweet potatoes are a popular tuber that is very saturated and has a delicious sweet taste. It is very rich in fiber, beta carotene, B vitamins and various minerals.
Sweet potatoes can be a delicious substitute for bread.
22. Dark chocolate
Dark chocolate is probably one of the most delicious foods in the world.
It is also surprisingly rich in fiber and nutrients and is one of the foods with the most antioxidants.
Just make sure you choose dark chocolate that contains cocoa of 70–95% or more and avoid products that are filled with added sugar.
This food is a rich source of fiber
Fiber is an important nutrient that can promote weight loss, lower blood sugar levels and fight constipation.
Most people do not meet the recommended daily intake of 25 grams for women and 40 grams for men.
Try to add one of the above foods to the diet to easily increase your fiber intake.