Fiber intake is incredibly important for our health. Certain types of fiber can help you lose weight, lower your blood sugar, and fight constipation. The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. That’s about 24 grams of fiber for women and 38 grams for men. So how can we increase our fiber intake? Here are 22 high-fiber foods that fill you up and help you lose weight…
What is fiber?
Fiber is that part of the food we eat that cannot be digested by intestinal enzymes. However, fibers are divided into water-soluble and water-insoluble. If you consume fiber correctly and in large quantities, it will bring numerous benefits to your body. So how do fiber foods affect our health?
Reduces cholesterol levels
Fiber intake can help reduce the body’s absorption of cholesterol.
Provides weight control
Fruit as well as vegetables High-fiber foods, such as high-fiber foods, contain fewer calories. At this point, if you eat high-fiber fruits or vegetables, it can help you feel full longer by slowing down digestion in your stomach.
Regulates the digestive system
Consuming the right amount of fiber relieves diseases of the digestive system, such as constipation. Fiber naturally increases the volume of your digestive system. It also stimulates the intestines.
Controls blood sugar levels
The body takes longer to break down high-fiber foods. It helps keep blood sugar levels in balance, especially for diabetics.
Reduces the risk of cancer
Eating enough fiber may protect against certain types of cancer, including colon cancer.
While fiber is beneficial in many ways, you need to be careful when consuming it. It is better to eat gradually over several days, especially to avoid negative effects such as bloating and gas. Drinking plenty of water while increasing your fiber intake can also help prevent these symptoms. Here are 22 high-fiber foods that are both healthy and filling.
Pear It is one of the best sources of fiber that is tasty and nutritious. A medium-sized raw pear has 5.5 grams of fiber, and 100 grams has 3.1 grams of fiber.
StrawberryThey are one of the most nutritious fruits you can eat and are high in vitamin C, manganese, and a variety of powerful antioxidants. This is why 1 cup of fresh strawberries contains 3 grams of fiber.
Avocado This is a unique fruit. In addition to being rich in carbohydrates, it contains healthy fats, as well as vitamin C, potassium, magnesium, vitamin E, and various B vitamins. There are 6.7 grams of fiber in 100 grams of an avocado.
Appleare some of the most delicious and filling fruits you can eat. It is also very rich in fiber. A medium-sized raw apple contains 4.4 grams of fiber.
Raspberries are highly nutritious and have a very strong flavor. It is rich in vitamin C and manganese. One cup of raw raspberries has 8 grams and 100 grams has 6.5 grams of fiber.
BananaIt is one of the best sources of many nutrients, including vitamin C, vitamin B6 and potassium. A medium-sized banana has 3.1 grams of fiber, and 100 grams has 2.6 grams of fiber.
Carrot It is a tasty, crunchy and highly nutritious root vegetable. It contains vitamin K, vitamin B6, magnesium, and beta-carotene, an antioxidant that is converted into vitamin A in the body. There are 3.6 grams of fiber in 1 cup of raw carrots.
Beet or red beetroot, it is a root vegetable rich in folic acid, iron, copper, manganese and potassium. In addition, beets help regulate blood pressure. In addition, it is loaded with nitrates, which provide various benefits to your performance during your workouts. One cup of raw beets contains 3.8 grams of fiber.
Broccoli is one of the most nutritious cruciferous foods in the world. It is rich in vitamin C, vitamin K, folic acid, B vitamins, potassium, iron and manganese. It also contains antioxidants and powerful cancer-fighting nutrients. 100 grams of broccoli contains 2.6 grams of fiber.
Artichoke It is rich in many nutrients and is one of the world’s best sources of fiber. One ball of artichokes contains 5.4 grams of fiber.
11. Brussels sprouts
Brussels sprouts are a cruciferous vegetable, just like broccoli. It is rich in vitamin K, potassium, folic acid, and powerful cancer-fighting antioxidants. There are 3.7 grams of fiber per 100 grams.
Other High Fiber Vegetables
Almost all vegetables contain significant amounts of fiber. Other important vegetables: cabbage 3.6 g, spinach 2.2 grams in a tomato It contains 1.2 grams of fiber.
Lentils It is very inexpensive economically and is one of the most nutritious foods. It is also very rich in protein and contains many important nutrients. One cup of cooked lentils contains 13.1 grams of fiber.
Beansis a popular type of legume. Like other legumes, it is rich in vegetable protein. One cup of cooked beans contains 12.2 grams of fiber.
PeasIt is made from dried, split and peeled pea seeds. 100 grams of boiled peas contain 8.3 grams of fiber.
chickpeasLike other legumes, it is a food that contains minerals and protein. 100 grams of boiled chickpeas contain 7.6 grams of fiber.
Other high fiber legumes
Most legumes are rich in protein, fiber and various nutritional values. When properly and healthyly prepared, they are one of the world’s cheapest sources of quality nutrition. Other high fiber legumes include: black beans It contains 8.7g fiber, cooked edamame 5.2g, and cooked lima beans 7g fiber.
Quinoait is a grain that has become incredibly popular over the past few years. It contains rich ingredients including protein, magnesium, iron, zinc, potassium and antioxidants. One cup of cooked quinoa contains 5.2 grams of fiber.
oatsranks among the healthiest grains in the world. It is very rich in vitamins, minerals and antioxidants. It contains a powerful soluble fiber called beta-glucan, which has a big impact on blood sugar and cholesterol levels. One cup of raw oats contains 10.1 grams of fiber.
18. Low fat popcorn without salt
If you’re looking to increase your fiber intake, popcorn may be the best snack you can eat. Popcorn It has a lot of fiber. If you add too much fat, the fiber to calorie ratio will drop significantly. One cup of fat-free, unsalted popcorn contains 14.4 grams of fiber.
AlmondIt is rich in many nutrients, including healthy fats, vitamin E, manganese and magnesium. 100 grams of almonds contain 13.3 grams of fiber.
20. Chia seeds
chia seeds It is highly nutritious and contains large amounts of magnesium, phosphorus and calcium. Chia seeds may also be the best source of fiber in the world. There are 34.4 grams of fiber per 100 grams.
Other Nuts and Seeds High in Fiber
Most nuts and seeds contain significant amounts of fiber. 100 grams fresh coconut 9 grams, 100 grams pistachios 10 grams, 100 grams Walnut 6.7 grams, 100 grams sunflower seeds 11.1 grams and 100 grams pumpkin seeds It contains 6.5 grams of fiber.
21. Sweet potato
Sweet potato It is a popular root vegetable with a sweet taste. It is rich in beta-carotene, B vitamins and various minerals. An average boiled sweet potato contains 2.5 grams of fiber.
22. Dark chocolate
Dark chocolate This is perhaps one of the most delicious foods in the world. It is also surprisingly rich in nutrients and is one of the healthiest foods in the world in terms of antioxidant content. Cocoa 100 grams of dark chocolate contains 10.9 grams of fiber, the ratio of which is 70-85 percent.
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