We all are very much familiar with the term “fiber” but still many of us are deficient in it. It is because we overlook the importance of fiber from our daily diet. Though our body is not capable of digesting fiber, but consuming fiber is beneficial when you don’t want to increase your daily calorie count. High fiber foods act as an absorbent which depicts that they are capable of soaking water and using it for the proper functioning of the digestive system. Fiber is also beneficial for the health of your heart and when it comes to maintaining the sugar level in your blood then it creates wonder. Even if you are planning to lose some numbers from your weight, then high fiber foods will surely help you to achieve your goal as soon as possible.
It is assumed that adults should consume 25 to 35 grams of fiber daily on the basis of their age and gender. But, only a few of us consumes that amount of fiber on a regular basis. In this article, we have compiled a list of best high fiber foods that can help you to lose weight and keep your sugar level in control at the same time.
High Fiber Foods To Keep You Healthy
1Pears
Pears is not just a juicy fruit but is also rich in fiber. One medium-sized pear contains almost 5.5-6 grams of fiber. The fiber contained in pears are both soluble and insoluble in nature. The skin of the pear is which the most amount of fiber, so it is advisable not to peel a pear before consuming it. You can chop it and add to your salad for sweetness. You can also use it in your dessert.
2Mangoes
Many of us love eating this seasonal fruit. Mangoes are enriched with a number of nutritional qualities. A single cup of mango can fulfill your daily requirement of fiber intake up to 12%. This fruit is filled with antioxidants, minerals, and numerous types of vitamins. You can have mangoes any time you like.
3Strawberries
Strawberries are just not blessed with the high amount of antioxidants but are also incredibly good when the amount of fiber is taken into consideration. A cup of strawberries will have about 2% of the fiber in it. It is a low-calorie fruit and is loaded with manganese also.
4Avocado
Avocado is quite different from other fruits which are filled with carbohydrates. Avocado is contented with healthy fat. It also contains several kinds of vitamins and minerals. A 10 gram of avocado can fulfill your daily fiber need up to 6.7%.
5Pistachios
If you like dry fruits and particularly looking for a high fiber dry fruit, then pistachio is the best solution for you. It contains 10% of your daily fiber requirement. With that, pistachios are a home for about 30 types of vitamins and minerals. They also contain phytonutrients. You can consume them in your snack or for dealing with your food cravings.
6Barley
Barley is high in fiber amongst all of the other whole grains. 1 cup of cooked barley contains 6 grams of fiber in it. It is enriched with beta-glucan, which is a type of soluble fiber. This soluble fiber helps in controlling your sugar level and reducing cholesterol from your body. Thus, eventually helps your body to improve its immune system. Barley is also blessed with a number of vitamins and minerals.
7Apples
Apples are a good source of polyphenols, a type of antioxidants. It helps in keeping your digestive system healthy. One large-sized apple contains almost 5 grams of fiber in it. Apple acts effectively when consumed in breakfast. Well, this fruit is very capable of taking care of your cardiovascular activities. A recent study suggests that a soluble fiber which is present in apple is a potential fighter against colon cancer.
8Beans
Beans are an enriched source of fiber. The amount of fiber in beans changes with the type of it. For an instance, half a cup of kidney beans contain 7.3 grams of the daily requirement of fiber while half a cup of black beans contains 7.1 grams of fiber. They are also rich in proteins, complex carbs, and a handful of minerals. You can consume them in your salad, or soup, or as in your main course.
9Bananas
We all are aware of a bananabeing a powerhouse of Vitamin C and B6. With that, bananas are also a good source of potassium. 1 medium-sized banana contains around 26 grams of fiber that fulfills your daily fiber requirement. A green banana is enriched with resistant starch, which also acts as a fiber. Being enriched with potassium, bananas are capable of reducing your blood pressure and also, lowers down the risk of stroke.
10Almonds
Almonds are a high fiber food which is filled with antioxidants and Vitamin E. If you consume 23 almonds in a day, it will fulfill 3 grams of your daily fiber requirement. This is easy to carry as a snack. It is also believed that almonds help in boosting your memory.
11Carrots
Carrots are just not attractive and tasty but are also filled with various kind of nutrients. It contains minerals like magnesium but also is a good source of vitamins like Vitamin K and Vitamin B6. One cup of carrots contains almost 2.8% of fiber. It also contains an antioxidant (beta-carotene) which gets converted into Vitamin A when comes in touch with the insides of the human body.
12Beetroots
Beetroot is a type of root vegetables which is high in nutritious value. It contains minerals like iron, potassium, manganese, and copper. It is beneficial for the proper regulation of your blood pressure and your physical performance. A cup of beetroot contains 2.8 grams of the daily requirement of fiber in your body.
13Popcorn
Popcorn is the best solution when you want to consume a snack which can increase your fiber intake daily. They are of low-calorie and is very well-known to take care on your food cravings.
High fiber foods help you in many ways. So, try to include the required amount of fiber in your daily intake count.
Tiru Dehariya
