Diet High In Fiber

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22 High-Fiber Foods to Include in Your Diet 

22 High-Fiber Foods to Include in Your Diet

The importance of fiber cannot be overstated.

It passes through your stomach undigested and into your colon, where it feeds beneficial gut bacteria, resulting in a variety of health benefits. Weight loss, blood sugar control, and constipation may all be aided by certain types of fiber. For every 1,000 calories consumed daily, the Academy of Nutrition and Dietetics recommends 14 grams of fiber. For women, this equates to 24 grams of fiber and 38 grams for men.

Unfortunately, an estimated 95 percent of adults and children in the United States do not consume enough fiber on a daily basis. The average daily fiber intake in the United States is 16.2 grams. Fortunately, increasing your fiber intake is simple: simply include more high-fiber foods in your diet.


What is fiber and how does it benefit you?

Fiber refers to any carbohydrate that your body is unable to digest. Fiber's value to your overall health isn't diminished by the fact that your body doesn't use it for fuel.

When you consume dietary fiber, you may experience the following advantages:

  • Cholesterol reduction The presence of fiber in the digestive tract may aid in lowering cholesterol absorption by the body. This is especially true if you take statins (cholesterol-lowering medications) and psyllium fiber supplements.
  • Assisting in the maintenance of a healthy body weight Fruits and vegetables, which contain a lot of fiber, have fewer calories than other foods. Fiber can also help you feel fuller for longer because it slows digestion in the stomach.
  • Increasing the size of the digestive tract. Those who suffer from constipation or a sluggish digestive system may benefit from adding fiber to their diet. Because fiber is not digested, it naturally adds bulk to the digestive tract. The intestines are stimulated by this.
  • Controlling blood sugar levels. High fiber foods can take longer for your body to break down. This aids in the maintenance of more consistent blood sugar levels, which is especially beneficial for diabetics.
  • lowering the risk of gastrointestinal cancer Consuming enough fiber can help protect you from certain cancers, including colon cancer. There are a variety of reasons for this, including the fact that some fibers, such as pectin in apples, may have antioxidant properties.

Fiber has numerous health benefits, but it's important to introduce fiber-rich foods gradually over a few days to avoid unpleasant side effects like bloating and gas. Increasing your fiber intake while drinking plenty of water may also help keep these symptoms at bay.

Here are 22 foods high in fiber that are both healthy and filling.

 Poires 

Pears are a popular fruit that is both tasty and nutritious. It's one of the most fiber-rich fruits. A medium-sized raw pear contains 5.5 grams of fiber, or 3.1 grams per 100 grams.


Strawberry

Strawberries are a tasty, healthy snack that can be eaten right away. They're also one of the most nutrient-dense fruits you can eat, with high levels of vitamin C, manganese, and a variety of potent antioxidants. Make a banana strawberry smoothie with some. Fresh strawberries have 3 grams of fiber per cup (or 2 grams per 100 grams).


The avocado 

The avocado is a one-of-a-kind fruit. Rather than being high in carbohydrates, it is high in healthy fats.

Avocados, among other nutrients, are high in vitamin C, potassium, magnesium, vitamin E, and B vitamins.They also have a slew of health advantages. Make one of these delectable avocado recipes with them. 1 cup of raw avocado contains 10 grams of fiber, or 6.7 grams per 100 grams.


Apples

Apples are one of the most delicious and filling fruits on the market. They also have a high fiber content. We particularly enjoy them in salads. A medium-sized raw apple contains 4.4 grams of fiber, or 2.4 grams per 100 grams.


Raspberries

Raspberries are a fruit that is high in nutrients and has a distinct flavor. They're high in manganese and vitamin C. Mix some in with this raspberry tarragon dressing. The fiber content of one cup of raw raspberries is 8 grams, or 6.5 grams per 100 grams.


Bananas

Bananas are high in vitamin C, vitamin B6, and potassium, among other nutrients. A green or unripe banana also has a lot of resistant starch, which is a type of indigestible carbohydrate that acts like fiber. Try them in a nut butter sandwich for a protein boost. The fiber content of a medium banana is 3.1 grams per 100 grams, or 2.6 grams per 100 grams.


Carrots

Carrots are a root vegetable that are tasty, crunchy, and packed with nutrients.

Vitamins K, B6, magnesium, and beta-carotene, an antioxidant that your body converts to vitamin A, are all plentiful.. Toss carrots, diced, into your next veggie-packed soup. 1 cup of raw carrots contains 3.6 grams of fiber, or 2.8 grams per 100 grams.


Beets

The beet, also known as beetroot, is a root vegetable that is high in folate, iron, copper, manganese, and potassium, among other nutrients. Beets are also high in inorganic nitrates, which have been shown to have a variety of health benefits, including blood pressure control and exercise performance. Give them a try in this lemon dijon beet salad. 3.8 grams of fiber per cup of raw beets


Broccoli

Broccoli is a cruciferous vegetable and one of the world's most nutrient-dense foods. It's high in antioxidants and cancer-fighting nutrients like vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese, as well as vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.

Broccoli also has a high protein content when compared to other vegetables. We enjoy making a slaw out of them for a variety of purposes.2.4 grams of fiber per cup, or 2.6 grams per 100 grams 


Artichoke

The artichoke is a vegetable that rarely makes the news. This vegetable, on the other hand, is high in many nutrients and one of the best sources of fiber in the world.

Just wait until they're roasted before you try them. Fiber content: 6.9 grams per 100 grams in one raw globe or French artichoke.


Brussels sprouts (Brussels sprouts)

Brussels sprouts are a type of cruciferous vegetable related to broccoli.

They're high in vitamin K, potassium, folate, and cancer-fighting antioxidants. Delicious roasted Brussels sprouts with apples and bacon or drizzled with balsamic vinegar. Raw Brussels sprouts have 3.3 grams of fiber per cup, or 3.7 grams per 100 grams.

Other vegetables that are high in fiber

Fiber is present in almost all vegetables in significant amounts. Among the other notable examples are:

  • 3.6 grams kale
  • 2.2 grams of spinach
  • Tomatoes: 1.2 g


Lentils

Lentils are one of the most affordable and nutrient-dense foods on the market. They're high in protein and packed with essential nutrients.

Cumin, coriander, turmeric, and cinnamon add flavor to this lentil soup.

The fiber content of cooked lentils is 13.1 grams per cup, or 7.3 grams per 100 grams.


Beans from the kidneys

Kidney beans are a well-liked legume. They, like other legumes, are high in plant-based protein and a variety of nutrients. 12.2 grams of fiber per cup of cooked beans, or 6.8 grams per 100 grams


Peas that have been split

Split peas are made from pea seeds that have been dried, split, and peeled. After ham-filled holidays, they're frequently found in split pea soup.

16.3 grams of fiber per cup of cooked split peas, or 8.3 grams per 100 grams

  • Chickpeas (15.) (7 grams)
  • Another type of legume that is high in nutrients, including minerals and protein, is the chickpea.

Hummus is made with chickpeas and is one of the easiest spreads to make. It goes well with salads, vegetables, whole grain toast, and other dishes.


12.5 grams of fiber per cup of cooked chickpeas, or 7.6 grams per 100 grams


Other legumes that are high in fiber

Legumes are high in protein, fiber, and a variety of vitamins and minerals. They're one of the world's cheapest sources of high-quality nutrition when properly prepared.

Among the other high-fiber legumes are:

  • 8.7 grams cooked black beans
  • 5.2 grams cooked edamame
  • 7 grams cooked lima beans
  • 5.5 grams baked beans 

Quinoa

Quinoa is a pseudo-cereal that has recently gained popularity among health-conscious consumers. Protein, magnesium, iron, zinc, potassium, and antioxidants are just a few of the nutrients found in it. 5.2 grams of fiber per cup of cooked quinoa, or 2.8 grams per 100 grams


Oatmeal

Oats are one of the healthiest grains available. Vitamins, minerals, and antioxidants abound in them. They contain beta glucan, a powerful soluble fiber with significant blood sugar and cholesterol-lowering properties.

Overnight oats have become a go-to breakfast option. 16.5 grams of fiber per cup of raw oats a reliable source.


Popcorn

Popcorn may be the best snack to eat if you want to increase your fiber intake. Air-popped popcorn has a high fiber content when measured calorie for calorie. If you add a lot of fat, however, the fiber-to-calorie ratio will drop dramatically. The fiber content of air-popped popcorn is 1.15 grams per cup, or 14.4 grams per 100 grams. Other grains with high fiber content Fiber is abundant in almost all whole grains.


Almonds

Almonds are a popular tree nut variety. They're high in healthy fats, vitamin E, manganese, and magnesium, among other nutrients. Almonds can also be ground into almond flour, which adds extra nutrients to baked goods. 4 grams of fiber per three tablespoons, or 13.3 grams per 100 grams


Chia seeds are a type of chia seed that is used to make chia pudding.

Chia seeds are small black seeds that have become extremely popular among natural health enthusiasts.

They're nutrient-dense, with high levels of magnesium, phosphorus, and calcium. Chia seeds may also be the most fiber-dense food on the planet. Try them in some homemade granola bars or jam. The fiber content of dried chia seeds is 9.75 grams per ounce, or 34.4 grams per 100 grams.

Nuts and seeds that are high in fiber

The majority of nuts and seeds are high in fiber. Here are some examples:

  • 9 grams of fresh coconut
  • 10 grams pistachios
  • 6.7 grams walnuts
  • 11.1 grams sunflower seeds
  • 6.5 grams pumpkin seeds
  • All figures are based on a 100-gram serving.


Sweet potatoes

Sweet potatoes are a popular tuber that is both filling and deliciously sweet. It's high in beta carotene, vitamins B, and minerals. Sweet potatoes can be used as a bread substitute or as the base for nachos. The fiber content of a medium boiled sweet potato (without skin) is 3.8 grams per 100 grams, or 2.5 grams per 100 grams.

chocolate (dark)

Dark chocolate is arguably one of the most delectable foods on the planet. It's also surprisingly nutrient-dense, making it one of the world's most antioxidant- and nutrient-dense foods. Just make sure to choose dark chocolate with a cocoa content of 70–95 percent or higher, and stay away from products with a lot of added sugar.


Last Word

Fiber is an important nutrient that can help you lose weight, control your blood sugar, and prevent constipation. The majority of people do not consume the recommended daily intake of 25 grams for women and 38 grams for men.  To easily increase your fiber intake, try including some of the foods listed above in your diet.

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