Index
- Introduction
- High Fiber Foods
- Summary
- Signing Off
Introduction
There are several benefits of having high fiber foods in your diet. It induces weight loss, lowers your blood sugar level, and protects you from constipation.
For women, 25 grams, and for men, 38 grams of fiber is the recommended daily intake. However, most people end up consuming only half of the recommended fiber per day (1). Providentially, it is easy to increase your daily fiber intake. You require to add high fiber foods in your diet. It would help you get the suggested fiber percentage as per your weight.
High Fiber Foods
Here are some of the high fiber foods you should include in your daily diet (2).
Fruits: High Fiber Foods
Pears (3.1%)
Pears are a popular fruit, undoubtedly because of its nutritional value and taste.
Strawberries (2%)
Strawberries are very delicious and are one of the best alternatives to any junk food. They are dense with vitamin C, manganese, and many powerful antioxidants. They are among the most nutritious and high fiber foods you could consume.
Apples (2.4%)
Apples are high in fiber and one of the most satisfying fruits you can consume.
Raspberries (6.5%)
Raspberries have a robust flavor and offer various nutritions. It includes vitamin C and manganese.
Blueberries and blackberries are among the high fiber foods. They offer 2.4% and 5.3% fiber of your daily intake, respectively.
Bananas (2.6%)
Bananas offer many nutritions, including vitamin C, vitamin B6, and potassium.
Moreover, unripe banana also offers a high amount of resistant starch. It is among the indigestible carbohydrate and has similar functions, like fiber.
Avocado (6.7%)
Avocados are dense with healthy fats instead of carbohydrates. It makes Avocado distinct from most fruits.
They also offer vitamin C, potassium, magnesium, vitamin E, and various B vitamins. There are numerous benefits of including avocados in your daily diet.
Vegetables: High Fiber Foods
Carrots (2.8%)
These root vegetables are tasty, crunchy, and nutrient-dense. They offer vitamin K, vitamin B6, and magnesium.
Carrots are also rich in beta-carotene. It is an antioxidant that transforms into vitamin A in your body.
Beets (2.8%)
Beet or beetroot offers various vital nutrients for your body. They are dense with folate, iron, copper, manganese, and potassium.
Beets are also rich with inorganic nitrates. They have various health benefits for your body. It regulates your blood pressure and improves your performance during exercise.
Broccoli (2.6%)
Broccoli is a cruciferous vegetable. It is one of the most nutrient offering food available to us. It is dense with vitamin C, vitamin K, folate, B vitamins, iron, and manganese.
Broccoli is also rich in antioxidants and other cancer-fighting nutrients. It also offers a high amount of protein compared to other vegetables.
Artichoke (8.6%)
Even though Artichokes rarely make any headlines, they are dense with nutrients and among the best high fiber foods.
Sweet Potatoes (2.5%)
Sweet potatoes are tuber vegetables. They are very filling and offer a delicious sweet flavor.
They are dense with beta-carotene, B vitamins, and various other minerals.
Brussels Sprouts (2.6%)
Like Broccoli, Brussels sprout is also a cruciferous vegetable. They offer vitamin K, potassium, folate, and cancer-fighting antioxidants.
Other vegetables like Kale, Spinach are also among high fiber foods. They offer 3.6%, 2.2%, 1.2% amount of fiber, respectively.
Legumes: High Fiber Food
Lentils (7.9%)
Lentils are among the most nutrient-dense food available on the planet. Moreover, they are also very cheap and loaded with protein and many other vital nutrients.
Kidney Beans (6.4%)
Kidney Beans are one of the most popular beans. They are rich in protein and offers several nutrients.
Split Peas (8.3%)
Split peas are dried, peeled, and cut seeds of peas.
Chickpeas (7.6%)
Chickpeas are dense with nutrients, minerals, and protein.
Most legumes are rich with protein, fiber, and other vital nutrients. They are also among the cheapest source of quality nutrients in the world. Other legumes like black beans, edamame, lima beans, and baked beans are also among high fiber foods. They offer 8.7%, 5.2%, 5.3%, 5.5% fiber respectively.
Grains: High Fiber Foods
Quinoa (2.8%)
From over the past few years, this pseudo-cereal has become amazingly popular. They are dense with several nutrients like protein, magnesium, iron, zinc, potassium, and several antioxidants.
Oats (10.6%)
Oats are among the healthiest grains available in the world. They are rich in several nutrients like antioxidants, vitamins, and minerals.
They contain oat beta-glucan, a robust soluble fiber. These high fiber foods have several beneficial effects on our body, including our blood sugar and cholesterol levels.
Popcorn (14.5%)
Popcorn may be the best snack you could eat if you want to increase your fiber intake.
Nearly all whole grains are relatively high fiber foods.
Nuts and Seeds: High Fiber Foods
Almonds (12.5%)
Almonds are one of the high fiber foods and has several nutrients. They are rich in healthy fats, vitamin E, manganese, and magnesium.
Chia Seeds (34.4%)
Chia seeds are small, black-colored seeds. They are incredibly popular among the natural health community.
They offer a high level of magnesium, phosphorous, and calcium. Chia seeds may be the best source of fiber in the world.
Some several other nuts and seeds serve as among the high fiber foods. For example, coconuts offer 9%, pistachios 10%, walnuts 7%. Sunflower seeds 8.6%, and pumpkin seeds 18.4% are also among the high fiber foods.
Other High Fiber Foods
Dark Chocolate (10.9%)
Dark chocolates are dense with several nutrients and antioxidants.
Summary
|
High Fiber Foods |
Fiber Content in gram (per 100 gram) |
| Fruits | |
| Pears | 3.1 |
| Strawberries | 2 |
| Avocados | 6.7 |
| Apples | 2.4 |
| Raspberries | 6.5 |
| Bananas | 2.6 |
| Vegetables | |
| Carrots | 2.8 |
| Beets | 2.8 |
| Broccoli | 2.6 |
| Artichoke | 8.6 |
| Brussels Sprouts | 2.6 |
| Sweet Potatoes | 3.8 |
| Legumes | |
| Lentils | 7.9 |
| Kidney Beans | 6.4 |
| Split Peas | 8.3 |
| Chickpeas | 7.6 |
| Grains | |
| Quinoa | 2.8 |
| Oats | 10.6 |
| Popcorn | 14.5 |
| Nuts and Seeds | |
| Almonds | 12.5 |
| Chia Seeds | 34.4 |
| Others | |
| Dark Chocolate | 10.9 |
Signing Off
Fibers are a necessary form of nutrient for your body. They may promote weight loss, lower your blood sugar level, and prevents constipation (3). Try adding some of the above-listed high fiber foods in your diet to increase your daily fiber intake.
Link : https://timesnext.com/high-fiber-foods-healthy-and-satisfying-food/
Author :- Rucha Joshi
August 05, 2020 at 12:01PM
TimesNext