Do you know how important it is to consume fiber? Well, your body, in particular, needs a fair amount of fiber daily to keep away constipation and many more health problems. It can clean up your colon and move out all the undigested food, which will further support you in good health. So, don’t you wish to know every food with high fiber to avail of all of the numerous health benefits? Hang in there, and you’ll know it all.
What is fiber?
Before you know the foods to add to your high-fiber foods chart, you need to know everything about fiber and how it helps your body.
You can call fiber a kind of carbohydrate that your body doesn’t digest. Since you cannot digest it, fiber fails to act like a fuel, which doesn’t benefit your overall health.
But when you consume the right food with high fiber, your body can help you with certain benefits. Which are:
Reduces cholesterol levels
When you consume fiber-rich foods, you can reduce the levels of cholesterol absorption in your body. Like psyllium fiber, which are fiber-based supplements, some medications can reduce cholesterol levels in your body.
Helps in Weight Loss
When you consume high fiber vegetables and fruits, you supply your body with a low amount of calories. More so, the digestion process in your body gets slow, which makes you full for an extended time. All of which reduces the frequent cravings you might have, which helps you lose weight.
Adds bulk to your digestive tract
Are you someone who suffers from a torpid digestive tract or constipation? Well, then you need to consume the right food with high fiber content in them. When you eat foods rich in fiber, your digestive tract gets bulk. All of which can stimulate your intestines that can free you from constipation.
Keeps blood sugar levels in control
Your body is unable to break down food with high fiber. So, it remains in your body for a long, which can keep your blood sugar levels in control. People who have diabetes will benefit a lot from fiber-rich foods to keep their blood sugar levels regular.
Reduces the Chances of gastrointestinal cancer
You can keep away the chances of colon cancer by consuming foods that rich in fiber. Many reasons support this claim, and one of them is that apples contain pectin, which contains antioxidative properties that can help you keep away from cancer cell production.
Food with high fiber content may be extremely beneficial, only if you consume them in the right amounts. That’s because when you consume excessive amounts of fiber-rich foods, your body starts getting its side effects. Two of the most common side effects of high fiber foods are gas and bloating.
So, you must give your body the right water supply to keep yourself away from the adverse side effects.
Food with High Fiber
To supply yourself with fiber, you don’t have to search a lot. Just by merely consuming the foods below, you can provide yourself with the right amount of fiber.
So, quickly scroll down to know what the right food with high fiber is:
Do you like pears? If you do, you must know that this delicious and tasty fruit provides you with a lot of fiber. With around one medium-sized pear, you will 5.5 grams of fiber. And if you consume a 100-gram of raw pear, you are getting 3.1 grams of fiber.
Who doesn’t like fresh red juicy strawberries? It’s an excellent option for smoothies, pancakes, and more. Apart from all the other nutrients, strawberry possesses manganese, vitamin C, and many more antioxidants. You can get the right amount of fiber too. With around one cup of freshly cut strawberries, you are getting three grams of fiber. And with 100 grams of strawberries, you are getting two grams of fiber content. So, waste not a minute more and add this food with high fiber to your diet today!
If you are searching for high-fiber fruits, then avocados must make it to the list. It contains a right amount of fiber and has some healthy fats that are good for your health.
You can also get a significant supply of vitamin B, E, magnesium, potassium, and vitamin C when you eat avocados. Your body can benefit from avocados tremendously and also supply you with an adequate amount of fiber. With one cup of raw avocados, you are getting 10 grams of fiber content.
Apples can keep your doctor at bay. Plus, they are satisfying and delicious too. You can get high amounts of fiber if you like eating apples. But you can avail its benefits entirely only when you eat them raw or in salads. One medium-sized apple can give you 4.4 grams of fiber.
Raspberries are also among the high-fiber fruits that have a good taste and flavor. Plus, raspberries are full of manganese and vitamin C too. With one cup of raspberries, you are getting almost eight grams of fiber content. So, start adding raspberries to your fruit salads, smoothies, or eat them fresh to get all its benefits.
Another significant fruit that must make it to the high-fiber diet plan is bananas. Alongside getting an adequate fiber supply, you can gain nutrients like potassium, vitamin C, and vitamin B6.
An unripe or green banana also contains valuable amounts of resistant starch. Do you think what resistant starch is? Well, it is a carbohydrate that is indigestible, which works well in your body like fiber. You can eat them with some nut butter in a sandwich and provide yourself with protein too.
With around one medium banana, you are getting almost 3.1 grams of fiber.
Are you also looking for high fiber vegetables to make your high-fiber diet plan complete? Well, then surely top the list with the highly nutritious, crunchy, and tasty veggie – carrot. A veggie high in beta-carotene, magnesium, vitamin B6, and vitamin K. With one cup of raw carrots, you are supplying your body with 3.6 grams of fiber content.
Another root veggie is beetroot. You can also call them beets filled with a lot of nutrients that are essential for your body’s well-being. Beetroot contains reasonable amounts of potassium, manganese, copper, iron, and folate.
More so, beetroot also contains some inorganic nitrates that can keep your blood pressure in control and improve your energy levels. Toss them into your salad and get 3.8 grams of fiber with just one cup of raw beetroot.
A cruciferous veggie that is filled with a lot of nutrients is broccoli. It also possesses the right amount of B vitamins, folate, vitamin K, potassium, vitamin C, manganese, and iron. Alongside this, it also contains antioxidants and potential nutrients that can fight against cancer.
In comparison to most veggies, broccoli contains very high protein content. With one cup of chopped broccoli, you can get more than 2.4 grams of fiber.
Artichokes aren’t a very usual mention when talking about the high fiber vegetables. Indeed, cooking artichokes can be challenging, but it contains many nutrients and is tasty too. So, try roasting them and get almost 6.9 grams of fiber from one bulb of French artichoke. It is also one of the wealthiest fiber sources.
Do you often wonder what those small cabbage-like veggies are? Well, they are brussels sprouts, another cruciferous veggie that belongs to the family of broccoli. They have a very high folate content, potassium, vitamin K, and other antioxidants to fight cancer. You can always bake brussels sprouts and eat them to reap its maximum benefits. It is still best you do not overcook them, you may not get its advantages completely. With around one cup of brussels sprouts, you can get 3.3 grams of fiber.
One of the most nutritious foods that must make it to the high fiber diet plan is lentils. They are incredibly cheap but possesses nutrients that are good for your health overall. You can try out the Indian way of cooking lentils by adding turmeric, coriander, cinnamon, and cumin. With one cup of boiled lentils, you can get 13.1 grams of fiber.
Another very important and popular legume is kidney beans. It is an excellent source of plant protein with a lot of other nutrients too. With one cup of boiled kidney beans, you can get 12.2 grams of fiber.
Split peas are nothing but peeled, split and dried peas. You can usually add them to your split pea soup to get its maximum benefits. With one cup of boiled split peas, you can get 16.3 grams of fiber.
Another vital and essential nutrient is chickpeas. It contains the right amount of protein and minerals. You can make hummus, a chickpea spread, and top it on your toast, veggie, or salads. With a cup of cooked chickpeas, you can get 12.5 grams of fiber.
Quinoa has recently made a buzz for very health-conscious people. It is a pseudocereal that can provide you with a lot of zinc, iron, protein, magnesium, potassium, and many antioxidants. With a cup of cooked quinoa, you can get 5.2 grams of fiber. So, if your thinking of high-fiber foods losing weight, then add quinoa to it quickly.
One of the healthiest options for breakfast is oats. You can easily make other forms of oats and include them in your diet gradually, but having them in your first meal is always best. Oats are very healthy and provide you with antioxidants, vitamins, and minerals. More so, oats contain an essential soluble fiber known as beta-glucan that keep your cholesterol and blood sugar levels in control.
A new emerging breakfast idea is the overnight oats. They are easy to make, tasty to eat, and extremely healthy too. With a cup of raw oats, you are supplying yourself with 16.5 grams of healthy fiber.
We all munch on popcorn once the movie theatre lights are off. But do you know they can be a great snack go-to as well? When you run short of ideas and want to munch on some unhealthy snack options, choose popcorns. They are fiber-rich and extremely low in calories. Choose the option of air-popped popcorn to provide yourself the least amount of calories. With one cup of popcorn, you are getting 1.15 grams of fiber. You can also say that with every 100 grams of popcorn, you are getting 14.4 grams of fiber.
Nuts, too, are very healthy and fiber-rich food. Almonds being one of the most popular, are very good for you. You can provide yourself with a fair amount of magnesium, vitamin E, manganese, and healthy fats too. You can try out the almond flour to give your baking foods that extra touch of nutrients. With three tablespoons of soaked almonds, you are getting four grams of fiber.
If you love having seeds, then chia is a great option. The tiny black seeds that have gained immense popularity among people who are health conscious.
Chia seeds are very high in calcium, magnesium, and phosphorus. It also contains other nutrients that can benefit your health overall. Chia seeds have recently made its way to many products like granola bars, jams, muffins, and more. With one ounce of dried chia seeds, you can get 9.75 grams of fiber content.
As we conclude our blog today, don’t you have enough high fiber and extremely good foods for you? So, start including these foods in your diet to lower your blood sugar and cholesterol levels. Also, if you are thinking of losing weight, the food options above can help you tremendously.
According to researches, you need to meet the daily fiber intake of 25 grams for females and around 38 grams for males to avoid any adverse effect. So, be sure to consume them in an adequate amount your body requires.