Many people are aware that regular consumption of fiber helps regulates your digestive system along with other health benefits.
Research has shown that a woman should consume at least 20-28 grams of fiber daily and for men 30-38 grams.
If you’re not getting enough fiber, you are likely not going to get the available nutrients the body requires. Therefore it is imperative to include as much fiber as you can in your meals because of the benefits and nutritional value it has. Here are some benefits of fiber
Health Benefits of fiber
- Reduce constipation
- Helps in promoting healthy weight loss
- Regulate blood sugar levels and blood pressure
- Reduce risk of diabetes
- Improving good heart health, etc.
Fiber may seem tough, especially if you are not a fan of veggies, but did you know muffins or even bread has fiber in it?. Keep scrolling for more info on high fiber foods that you will be interested in.
1. Almonds
Almonds are rich in valuable nutrients for your body like, magnesium, vitamin E, and dietary fiber. Almonds also have calcium and phosphorus which improves the bone and general health, and can protect you from fractures.
We also have mamra almonds which are better for your overall health, mamra almonds are rich protein, and they are also great at preventing heart disease. They contain 4-6 gram per consumption.
Read Also: Which Are Protein Rich Food
2. Broccoli
Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones. As type of cruciferous vegetable, it is high in protein than other vegetables.
It is a low-calorie food that is rich in nutrients, and which has 2.6g of dietary fiber and vitamin C. Broccoli may lower the risk of cancer and heart disease.
3. Okra
Okra, also known in some English-speaking country as lady’s fingers, It’s a warm season vegetable. It is a good source of minerals, vitamins, antioxidants and dietary fiber of 3.2g.
Okra water is low in calories and high in fiber, it also a good addition to any weight loss diet. It may also help support pregnancy.
4. Oats
Oat or oat meal are rich in nutrients that helps reduces weight, blood sugar level, heart disease, bad LDL cholesterol, and also minimizes risk of developing cardiovascular disease.
It is one of the healthiest grains in the world, they are a gluten-free whole grain, and a great source of important vitamins, minerals and antioxidants.
Oats contain both soluble and insoluble fiber. They are rich in a specific type of soluble fiber called beta-glucan, this particular fiber is known to help lower levels of bad cholesterol, and sugar levels, although oats don’t contain gluten.
They are most enjoyable when you top it with other fiber foods like raspberries, strawberries, etc.
5. Red Apples
Red apples are delicious, healthy, and tasty but they are also rich sources of fiber. Eating apples can help lower the risk of many chronic conditions, including diabetes, heart disease, and cancer.
Apples also contain vitamins that helps in promoting and boosting the immune system, and also essential in maintaining blood cells and keeping your nervous system strong and healthy.
Red apples also have vitamin K which helps to make proteins that strengthens your bones and encourages normal blood clothing.
A medium apple, provides about 95 calories, 0g fat, 25g carbohydrates, 19g sugar (naturally occurring), and 4g fiber.
Red apples are very high in fiber, a single medium-sized apple (100 grams) contains about 4g of this nutrient, which is 17% of the daily value (DV). A portion of their fiber comes from insoluble and soluble fibers called pectin.
6. Raspberries
Raspberry provides potassium that is essential to heart function, and proven to lower blood pressure. It also contains a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar.
Raspberry have 7g of dietary fiber, vitamin C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin.
7. Carrots
Carrot is a root vegetable often claimed to be the perfect health food. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants (1).
They also have number of health benefits associated with it. Antioxidants are good for your heart, potassium in carrots can help keep your blood pressure in check and also fiber, which can help you stay at a healthy weight and lower your chances of heart disease.
Carrots have 2.8g high fiber. Carrots add color and flavors to your meals, they can also help you meet your daily fiber needs. Fiber plays an important role in digestive health, blood sugar control and appetite control.
8. Dark Chocolates
An average 100-g bar of dark chocolate has around 10g (or 3.5 ounces) of fiber, which is beneficial for your gut health.
Most dark chocolate also contains some cocoa butter, a source of the heart-healthy fat oleic acid. Intake of dark chocolate keep your brain sharp and help you ward off dementia.
Eating chocolate or dark chocolate once per week was associated with an 8% lower risk of blocked arteries, taking dark chocolate with high percentage of cacao, such as 70%, benefits the brain.
9. Coconut
Coconuts are low in carbs and high in fiber and fat, which is beneficial for blood and sugar control, it is generally regarded as a source of healthy fat.
Coconut husk is composed 30% fiber and 70% pitch, with high lignin and phenolic content. Though these fibers aren’t edible, if you are looking for a natural boost, eat the meat on the other side of the coconut shell.
Coconut fiber slows down the release of glucose and transports it to the cell where it is converted to energy.
10. Avocado
We all know that avocados are rich in healthy fat, and great sources of fiber. According to research an avocado contains 10 grams of fiber.
Avocados are also rich sources of vitamins, magnesium, potassium, fiber, and anti-oxidant. Avocado is a versatile fruit, which means it can be enjoyed with a lot of different meals, such as, a toast, salad, a sandwich, or even alone, whatever way you prefer, its still so nice and nourishing.
