High Fiber Foods has tremendous significance.
Undigested food that passes from your stomach into your colon where it takes care of harmful gut microorganisms can provide various health benefits, thus contributing to overall wellbeing.
Specific types of fiber may help promote weight loss, decrease blood sugar levels and ease constipation symptoms.
The Foundation of Sustenance and Dietetics recommends burning off approximately 14 grams of fiber for every 1,000 calories you consume each day – which amounts to roughly 24 grams for women and 38 for men.
Unfortunately, approximately 95% of American adults and children do not meet the daily fiber intake recommendations; average daily fiber consumption per capita in America is estimated at 16.2 grams.
Enhancing your fiber intake is relatively straightforward — simply incorporate high fiber foods into your regular eating schedule.
What Is fiber?
In general terms, “fiber” refers to carbs your body is incapable of processing for fuel purposes – even though your body cannot access fiber as fuel itself. But this doesn’t diminish its significance for overall health benefits.
Dietary fiber offers numerous advantages when consumed. When broken down, its constituent parts provide distinct advantages:
Fiber’s presence in your intestinal system can aid with decreasing cholesterol retention in your body, and this effect is especially noticeable if you use statin medications and fiber supplements such as psyllium fiber to bring this down further.
Promoting healthy weight is possible. Foods high in fiber content such as those produced from the earth tend to have fewer calories, and also help you feel full for longer thanks to slow stomach processing of the fiber itself.
Add Mass to Your Intestinal System. Those suffering from blockage or an otherwise stagnant intestinal system might want to add fiber into their diet as it helps increase intestinal mass by not being digested by their bodies – this stimulates digestive tracts.
Enhancing glucose control. High fiber foods tend to take your body longer to process, helping you maintain more consistent sugar levels – an advantage especially helpful for those living with diabetes.
Reducing Gastrointestinal Malignant Growth Risk. Consuming sufficient fiber can have protective impacts against certain disease types, including colon cancer. There could be several explanations for this; perhaps one being that certain forms of fiber, like that found in apples’ gelatinous skins may contain cell strengthening properties.
Fiber can bring many health advantages, yet to reap these advantages safely it is vital to gradually incorporate fiber-containing food sources over several days to avoid adverse side effects like gas or bloating.
1. Pears (3.1 grams)
The pear is a delicious yet nutritional organic product, providing one of the richest sources of fiber among organic foods.
Fiber Content of Pears: 5 grams in one medium-sized, raw pear or 3.10 grams per 100 grams
2. Strawberries (2 grams)
Strawberries are an enjoyable, healthful treat that can be enjoyed anytime of day!
Fruits like strawberries are packed with essential vitamins and minerals like Vitamin C, manganese and other powerful cell boosters – and offer numerous ways to bolster immunity. Try some in this delicious banana strawberry smoothie!
Fiber Content of New Strawberries: 1 Cup = 3 Grams or 2 grams for every 100 Grams
3. Avocado (6.7 Grams)
Avocado is an organic product with plenty of healthy fats instead of carbs.
Avocados are rich in essential vitamins and nutrients such as Vitamin C, potassium, magnesium, Vitamin E and other B-vitamin compounds – as well as providing many health benefits! Experience their flavor in one of these delicious avocado recipes.
Fiber Content of Crude Avocado: 10 Grams per Cup or 6.7 per 100 grams.
4. Apples (2.4 grams)
Apples are one of the most delectable and satisfying natural foods you can eat, not to mention fiber-rich!
We especially enjoy them served alongside mixed greens.
Fiber Content of Medium-Sized, Crude Apple: 4.4 Grams Per 100g.
5. Raspberries (6.5 grams)
Raspberries are highly nutritious with an incredible flavor. Packed full of Vitamin C and Manganese, raspberries make an exceptional source of essential nutrition.
Try your hand at making Raspberry Tarragon Dressing!
Fiber Content: Each cup of raw raspberries provides 8 grams of dietary fiber or 6.5 grams per 100 grams.
6. Bananas (2.6 grams)
Bananas are an excellent source of essential vitamins and minerals, such as C, B6 and potassium.
Unripe or green bananas contain significant quantities of indigestible starch that functions similarly to fiber. Try pairing them with nuts margarine sandwiches for an added source of protein!
Fiber content of a medium-sized banana: 3.1 grams or 2.6 grams per 100 grams.
Blueberries: 2.4 grams per 100-gram serving whereas Blackberries provide more fiber with their 5 grams per serving.
7. Carrots (2.8 grams)
Carrots are delicious root vegetables that provide ample nutrition.
Nutritionally dense food such as spinach is packed with vital vitamins such as K and B6, magnesium and beta carotene – an antioxidative cell reinforcement which your body turns into Vitamin A!
Add diced carrots to your next veggie-rich soup for an extra dose of nutrients and vitamin-packed nutrition.
Fiber Content of Carrots: 1 cup of crude carrots contains 3.6 grams, or 2.8 grams per 100 grams.
8. Beets (2.8 grams)
Beetroot is an extremely nutritional root vegetable packed with essential nutrients like folate, iron, copper manganese and potassium – as well as many more!
Beets contain inorganic nitrates, which have been shown to offer various health benefits including cardiovascular tension management and exercise performance enhancement.
Put them to the test in this delicious lemon dijon beet salad!
Fiber content per cup of raw beets: 3.8 grams or 2.8 grams per 100 grams.
9. Broccoli (2.6 grams)
Broccoli is an abundance of essential nutrients and one of the world’s richest food sources.
It provides your body with essential vitamins and minerals like C, K, folate, B nutrients, potassium, iron and manganese as well as cell reinforcements and disease fighting supplements to help support cells and fight disease.
Broccoli is known for being particularly high in protein content compared to most vegetables, making it ideal for making delicious slaw salads for various uses.
Fiber Content per 100 Grams: 2.4 Grain per Cup or Cup = 2.6 Grain per 100 grams.
10. Artichoke (5.4 grams)
Artichokes may not always make headlines, but this vegetable packs plenty of essential vitamins and nutrients – not to mention being one of the world’s richest sources of fiber!
Simply wait until you attempt them broiled.
Fiber Content in One Crude Globe or French Artichoke = 6.9 Grams or 5.4% per 100 Grain Artichokes.
11. Brussels Sprouts (3.8 grams)
Brussels sprouts are an iconic member of the cruciferous vegetable family and closely associated with broccoli.
These seeds are chock-full of nutrients K, potassium and folate – as well as powerful disease fighting cell reinforcements to support overall wellbeing.
Examine Brussels sprouts prepared with apples and bacon or drizzled with balsamic vinegar as they’re prepared in various recipes.
Fiber Content of Crude Brussels Sprouts: 3.3 Grams Per Cup Or 3.7 Per 100 Grain Weight
Other high-fiber vegetables: There are numerous sources of high fiber diet-rich produce. Other striking examples include:
Kale: 3.6 grams
Spinach: 2.2 grams Tomatoes: 1.2 grams The data above represents crude vegetables only.
12. Lentils (7.3 Grams)
Lentils are incredibly tasty and highly nutritious food sources. Packed full of proteins and vital supplements, lentils provide ample energy and nutrition in every bite.
This lentil soup features the flavors of cumin, coriander, turmeric and cinnamon to add depth and intensity.
Fiber Content per Cup: 13.1 Grams Per Cup of Cooked Lentils or 7.3% per 100 grams.
13. Kidney Beans (6.8 grams)
Kidney beans are an iconic type of vegetable. Packed full of plant-based proteins and essential supplements, kidney beans provide plenty of nutrition.
Fiber content of cooked beans: 12.2 grams per cup or 6.8 per 100 grams.
14. Split Peas (8.3 grams)
Split peas are created from dried, split, and stripped seeds of dried, split peas. They’re often served in split pea soup on special occasions like Christmas with Ham.
Fiber Content per Cup of Cooked Split Peas or 8.3 Per 100 Gms: 16+ Grams of fiber is found per Cup or 8.3 Grams per 100 Grams.
15. Chickpeas (7 grams)
Chickpeas are another vegetable rich in minerals and protein.
Chickpeas form the basis of hummus, an easy and versatile spread you can make yourself. Spread it onto plates of mixed greens, veggies or even toast for an irresistibly tasty dish!
Fiber content: 12.5 grams per cup or 7.6 per 100 grams of cooked chickpeas.