Fiber is important for the digestive system and cardiovascular health. Researches have confirmed that high fiber intake can, substantially, cut down the risk of many common diseases. Common diseases include -obesity, diabetes, gallstones, hypertension, high cholesterol, and heart disease.
Specific types of fiber may also promote weight loss, fight constipation, and lower blood sugar levels.
The recommended daily intake of fiber for women is 25 grams and for men, it is 38 grams per day. However, most people don’t even eat half of that or you can say 15–17 grams of fiber per day. Here in this article, we are talking about the best 10 high fiber foods that should include to your daily diet.
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Number 1. Avocados (6.7%)
Creamy avocado is a high fiber fruit that you should include in your diet. This super-food contains many heart-healthy fats, as well as vitamin C, E and K, potassium, B vitamins, copper, iron, phosphorus, protein, and folic acid. The inclusion of avocados in your diet can help keep your digestive system healthy, reduce cholesterol, improve heart health, promote weight loss, regulate blood sugar, and much more.
A single medium avocado contains about 10 to 12 grams of fiber. Avocados are high in calories, try to include only ½ avocado a day in your diet. You can use it to make guacamole and other sauces or add it to salads, smoothies or sandwiches. You can even use it as a healthy substitute for butter or cream on bread or toast. If you want to know the recipe of guacamole then click here.
Number 2. Almonds (12.5%)
One of the healthiest tree nut almonds is also included in the category of high-fiber foods. Almonds are small nuts that are rich in both soluble and insoluble fiber. Almonds contain protein, vitamin E, manganese, and magnesium. They also have a decent amount of copper, vitamin B2 (riboflavin), and phosphorus. In addition to improving digestive health, a few almonds a day can help promote heart health and prevent weight gain and diabetes.
Only 1 ounce (23 nuts) of almonds provides 3.5 grams of fiber. Or 12.5 grams per 100 grams. You can take dried roasted almonds as a snack and also add them to cereals, cakes, yogurt, and salads. Since almonds have many calories, you should not consume them in excess.
Number 3. Raspberries (6.5%)
When it comes to high-fiber fruits, raspberries are a great option. Part of the fiber in raspberries is a soluble fiber in the form of pectin, which is effective in lowering cholesterol. These small berries are also rich in vitamin C, B complex, manganese, copper, magnesium, and iron. Raspberries are also high in anti-oxidants.
Although limited, some research supports the ability of this fruit to lower blood cholesterol, control blood sugar, and lose weight. They also help prevent cell damage from free radicals. Only 1 cup of raspberries contains 8 grams of fiber. Or 6.5 grams per 100 grams. You can enjoy this juicy and spicy fruit as an aperitif, or you can mix it with your oatmeal, yogurt, or cereal in the morning.
Number 4. Chia seeds (34.4%)
Chia seeds have gained immense popularity in recent times because of the high fiber content of these seeds. In addition to fiber, they are rich in vitamin C, protein, iron, calcium, phosphorus, potassium, zinc, copper, and magnesium. Chia seeds also contain a good amount of omega-3 fatty acids and are free of all grains and gluten.
Being rich in dietary fiber, chia seeds help promote bowel regularity and healthy stools. Eating these seeds regularly can help increase energy levels, promote weight loss, and protect against diabetes, liver disease, and heart disease. Only 1 tablespoon of chia seeds contains 5.5 grams of fiber. Or 34.4 grams per 100 grams. You can sprinkle soaked chia seeds dipped in soups, salads, smoothies, and juices or eat them alone.
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Number 5. Oatmeal (10.6%)
No matter what type of oatmeal you like or how you choose to prepare it, this fiber-rich meal is definitely excellent for your health. Oatmeal contains a powerful soluble fiber called beta-glucan. Research indicates that beta-glucan may have a positive effect on blood sugar and cholesterol levels.
In fact, oats are one of the healthiest grains on the planet. In addition to fiber, this cereal grain is loaded with protein and nutrients, such as iron, magnesium, potassium, selenium, folic acid, and omega-3 fatty acids. Only 1 cup of oatmeal provides 4 grams of fiber. Or 10.6 grams per 100 grams. A bowl of oatmeal is a great way to start the day, due to the various health benefits it offers.
Number 6. Popcorn (14.5%)
If you aim to increase your fiber intake, then popcorn may be the best snack you can eat.
Air-popped popcorn is very high in fiber. However, if you add a lot of oil, then the fiber content ratio will be reduced significantly.
The fiber content of popcorn: 1.2 grams per cup of air-popped popcorn, or 14.5 grams per 100 grams
Number 7. Sweet Potatoes (2.5%)
The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It’s very high in beta-carotene, B vitamins, and various minerals.
A medium-sized (around 150-170 grams) boiled sweet potato (without skin) has 3.8 grams of fiber. Or 2.5 grams per 100 grams.
Number 8. Dark Chocolate (10.9%)
Dark chocolate is arguably one of the world’s most delicious foods.
It’s also surprisingly high in nutrients and one of the most antioxidant-rich and nutrient-dense foods on the planet.
Just make sure that you are not eating dark chocolate that is loaded with sugar. Choose dark chocolate that has a cocoa content of 70–95% or higher.
The fiber content in dark chocolate: 10.9 grams per 100 grams.
Number 9. Beets (2.8%)
The beet, or the beetroot, is a root vegetable that is high in various important nutrients, such as folate, manganese, iron, copper, and potassium.
Beets are also packed with inorganic nitrates, which are nutrients shown to have many benefits related to blood pressure regulation and exercise performance.
The fiber content in beets: 3.8 grams per cup, or 2.8 grams per 100 grams.
Number 10. Quinoa (2.8%)
Quinoa has become incredibly popular among health-conscious people in the last few years.
It’s filled with many nutrients, including protein, iron, zinc magnesium, potassium, and antioxidants, to name a few.
The fiber content in quinoa: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams.
To Sum Up
Fiber is an important nutrient that may support weight loss, lower blood sugar levels, and fight constipation.
Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men.
That’s it for this article. How many of the above foods you were eating before reading this article? Comment down below. Thank you for reading.