12 High-fiber Foods You Should Eat and Keep Diseases Away

April 10, 2019

On the face of it, fiber may not seem nutritious. After all, its job is to form a bulk in your gut and push all the stool easily out from the body. But do you know how important fiber is for your overall health? It feeds the useful bacteria in your gut which in turn leads to various health benefits. Fiber of certain types may also lower blood sugar level, fight constipation and promote weight loss. Therefore women should take 25 grams and men should take 38 grams of fiber every day. However, we usually take only half of this amount i.e. 15-17 grams every day. Thankfully, you can increase this intake easily with some high fiber foods that we want to present to you in this article.

High Fiber Foods

1. Apples

There 4.4 grams fiber in a medium-sized apple and 2.4 grams per 100 grams. Naturally this is one of the most fulfilling fruits besides being extremely delicious.

2. Avocado

Unlike several other fruits which are high in carbohydrates, avocado is packed with healthy fats and also high in potassium, vitamin C, E and B vitamins and magnesium. This high fiber food contains 10 grams of fiber in a cup of avocado and 6.7 grams per 100 grams.

3. Strawberries

Besides being delicious and extremely nutritious (packed with manganese, vitamin C and several other antioxidants), strawberries are fiber-rich too. There is 3 grams of fiber in a cup of strawberry or 2 grams per 100 grams.

4. Pears

There are 3.1 grams of fiber in every 100 grams of pear. This extremely delicious and nutritious fruit is a great source of fiber and deserves to belong to the list of high fiber foods.

5. Beet

Beetroot or beet is a root vegetable that is loaded with a variety of important nutrients like iron, manganese, folate, potassium and copper. Beet is also packed with inorganic nitrates, which are important for regulating blood pressure and improving exercise performance. There are 3.8 grams of fiber in a cup of beet and 2.8 grams per 100 grams.

6. Carrots

Besides being a high fiber food, the delicious, crunchy root vegetable, carrot is highly nutritious too. Being high in beta-carotene, an antioxidant that your body can convert into vitamin A, and also high in vitamins B6 and K, and magnesium. There are 3.6 grams of fiber in a cup of carrots and 2.8 grams per 100 grams.

7. Bananas

The extremely delicious banana is highly nutritious too being loaded with vitamins B6 and C, and potassium. In addition, an unripe, green banana contains a remarkable amount of resistant starch, a kind of indigestible carbohydrate that works like fiber. There are 3.1 grams of fiber in a medium-sized banana and 2.6 grams per 100 grams. This high fiber food will keep you feeling full bit a bit longer.

8. Raspberries

Having a very strong taste, raspberries are extremely nutritious too, being packed with manganese and vitamin C. There are 8 grams of fiber in a cup or raspberries and 6.5 grams per 100 grams.

9. Oats

Oats are one of the healthiest grains in the world and are packed with antioxidants, vitamins and minerals. Oats consist of a powerful soluble fiber known as oat beta-glucan which has prominent beneficial effects on cholesterol and blood sugar levels. This high fiber food is rightly among the highest asit contains 16.5 grams per cup of raw oats and 10.6 grams per 100 grams of fiber.

10. Almonds

The delicious tree nut, almond, is loaded with several important nutrients such as vitamin E, healthy fats, magnesium and manganese. There are 3.4 grams of fiber per ounce of almonds and 12.5 grams per 100 grams.

11. Lentils

Lentils are one of the least expensive but most nutritious foods in the world. They are rich in proteins and packed with several important nutrients. There are 15.6 grams of fiber per cup of cooked lentils and 7.9 grams in 100 grams.

12. Broccoli

The cruciferous vegetable broccoli is one of the most nutrient-rich foods in the world, being packed with vitamins, B vitamins (including folate), C and K, potassium, manganese, iron and more. As compared to most other veggies, broccoli is high in protein. There are 2.4 grams of fiber per cup of broccoli and 2.6 grams per 100 grams.

Other high fiber foods are sweet potatoes, chia seeds, quinoa, chickpeas, kidney beans, Brussels sprouts, artichoke, split peas, dark chocolate and more. Make use of these in your diet and keep diseases away!

Conclusion

In conclusion, incorporating high fiber foods into your diet is a simple and effective way to improve your health and reduce the risk of various diseases. From fruits and vegetables to legumes and whole grains, there are many delicious and nutritious options to choose from. By increasing your fiber intake, you can improve digestion, lower cholesterol levels, regulate blood sugar, and even prevent certain cancers. So start adding these 12 high fiber foods to your meals and snacks today, and enjoy the numerous health benefits that come with a fiber-rich diet!