22 foods rich in fiber you should eat



Fiber is incredibly important.


It leaves your stomach undigested and ends up in your colon, where it feeds friendly intestinal bacteria, leading to several health benefits (1, 2).


Certain types of fiber can also promote weight loss, lower blood sugar levels and combat constipation (3, 4, 5).


The recommended daily intake is 25 grams for women and 38 grams for men (6).


However, most people only eat about half of that, or 15 to 17 grams of fiber per day (7).


Fortunately, increasing fiber intake is relatively easy: simply integrate foods into your diet that have a high percentage (%) of fiber per weight.


Here are 22 foods rich in fiber that are healthy and satisfying.


Foods rich in fiber


The pear is a popular type of fruit that is both tasty and nutritious. It is one of the best fruit sources of fiber.


Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (8).


2. Strawberries (2%)


The strawberries are incredibly delicious. Also, they are a much healthier option than any junk food.


Interestingly, they are also among the most nutrient-rich fruits you can eat, loaded with vitamin C, manganese and several potent antioxidants.


Fiber content: 3 grams in a cup, or 2 grams per 100 grams. This is very high given its low caloric content (9).


3. Avocado (6.7%)


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Avocados are very rich in vitamin C, potassium, magnesium, vitamin E and several B vitamins. They also have numerous health benefits.


Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (10).


4. Apples (2.4%)


Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.


Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (11).


5. Raspberries (6.5%)


Raspberries are highly nutritious with a very strong flavor. They are loaded with vitamin C and manganese.


Fiber content: One cup contains 8 grams of fiber, or 6.5 grams per 100 grams (12).


6. Bananas (2.6%)


Bananas are a good source of many nutrients, such as vitamin C, vitamin B6 and potassium.


A green or green banana also contains a significant amount of resistant starch, a type of nondigestible carbohydrate that works like fiber.


Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (13).


Other fruits with high fiber content


Blueberries (2.4%) and blackberries (5.3%).


7. Carrots (2.8%)


The carrot is a root vegetable that is tasty, crunchy and highly nutritious.


It has a high content of vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that is converted into vitamin A in your body.


Fiber content: 3.6 grams in a cup, or 2.8 grams per 100 grams. This is very high given its low caloric content (14).


8. Beets (2.8%)


Beet, or beet, is a root vegetable that contains many important nutrients, such as folate, iron, copper, manganese and potassium.


Beets are also loaded with inorganic nitrates, which are nutrients that show various benefits related to the regulation of blood pressure and exercise performance (15).


Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (16).


9. Broccoli (2.6%)


Broccoli is a type of cruciferous vegetable and one of the most nutrient-rich foods on the planet.


It is loaded with vitamin C, vitamin K, folic acid, B vitamins, potassium, iron and manganese and contains antioxidants and potent nutrients that fight cancer.


Broccoli is also relatively high in protein, compared to most vegetables.


Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (17).


10. Artichoke (8.6%)


The artichoke does not make headlines very often. However, this vegetable is rich in many nutrients and one of the best sources of fiber in the world.


Fiber content: 10.3 grams in an artichoke, or 8.6 grams per 100 grams (18).


11. Brussels sprouts (2.6%)


Brussels sprouts is a type of cruciferous vegetable that is related to broccoli.


They are very high in vitamin K, potassium, folate and powerful antioxidants that fight cancer.


Fiber content: 4 grams per cup, or 2.6 grams per 100 grams (19).


Other vegetables rich in fiber


Almost all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).


12. Lentils (7.9%)


Lentils are very cheap and are among the most nutritious foods on earth. They are very high in protein and have many important nutrients.


Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (20).


13. Kidney Beans (6.4%)


Kidney beans are a popular type of legume. Like other legumes, they are loaded with proteins of plant origin and several different nutrients.


Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (21).


14. Split peas (8.3%)


Split peas are made from dried, split and peeled pea seeds.


Fiber content: 16.3 grams per cup of cooked peas, or 8.3 per 100 grams (22).


15. Chickpeas (7.6%)


Chickpea is another type of legume loaded with nutrients, including minerals and proteins.


Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (23).


Other legumes with a high fiber content


Most legumes are high in protein, fiber and various nutrients. When well prepared, they are among the cheapest sources of quality nutrition in the world.


Other legumes with a high fiber content include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).


16. Quinoa (2.8%)


Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in recent years.


It is loaded with many nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, to name a few.


Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams (24).


17. Oatmeal (10.6%).


Oats are among the healthiest grain foods on the planet. They are very rich in vitamins, minerals and antioxidants.


They contain a powerful soluble fiber called oat beta-glucan, which has important beneficial effects on blood sugar and cholesterol levels (25, 26).


Fiber content: 16.5 grams per cup of raw oatmeal, or 10.6 grams per 100 grams (27).


18. Popcorn (14.5%)


If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.


Popcorn made with air is very high in fiber, calories per calorie. However, if you add a lot of fat, the fiber-calorie ratio will be significantly reduced.


Fiber content: 1.2 grams per cup of popcorn, or 14.5 grams per 100 grams (28).


Other grains with high fiber content


Almost all whole grains are high in fiber.


19. Almonds (12.5%)


Almonds are a popular type of tree nut.


They are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.


Fiber content: 3.4 grams per ounce, or 12.5 grams per 100 grams (29).


20. Chia seeds (34.4%).


Chia seeds are small black seeds that are immensely popular in the natural health community.


They are highly nutritious, contain high amounts of magnesium, phosphorus and calcium.


Chia seeds can also be the best source of fiber on the planet.


Fiber content: 10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams (30).


Other nuts and seeds high in fiber


Most nuts and seeds contain significant amounts of fiber. Examples include coconuts (9%), pistachios (10%), nuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).


21. Sweet potatoes (2.5%)


The sweet potato is a popular tuber that is very abundant and has a delicious sweet taste. It is very high in beta-carotene, B vitamins and various minerals.


Fiber content: A boiled sweet potato of medium size (without skin) has 3.8 grams of fiber, or 2.5 grams per 100 grams (31).


22. Dark chocolate (10.9%)


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It is also surprisingly high in nutrients and one of the richest antioxidant and nutrient-rich foods on the planet.


Just be sure to choose dark chocolate that has a cocoa content of 70 to 95% or more and avoid products loaded with added sugar.


Fiber content: 3.1 grams in a 1 ounce piece, or 10.9 grams per 100 grams (32).


The bottom line


Fiber is an important nutrient that can promote weight loss, lower blood sugar levels and combat constipation.


Most people do not meet the recommended daily intake of 25 grams for women and 38 grams for men.


Try adding some of the foods from the list above to your diet to easily increase your fiber intake.



Reference: https: //www.healthline.com/nutrition/22-high-fiber-foods






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