The importance of fiber cannot be overstated.
It passes through your stomach undigested and into your intestine, where it feeds beneficial gut bacteria, resulting in a variety of health benefits.
Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health. Weight loss, blood sugar control, and constipation can all be aided by some forms of fiber.
Here’s a list of high fiber foods that aid good health and are advised to be consumed in daily life:
1. Pears (3.1 grams)
The pear is a common fruit that is both delicious and healthy. It’s one of the most nutrient-dense fruits.
Fiber content: A medium-sized raw pear contains 5.5 grammes of fiber or 3.1 grammes per 100 grammes.
2. Strawberries (2 grams)
Strawberries are a tasty, nutritious snack that can be consumed right away.
They’re also one of the most nutrient-dense fruits you can consume, with high levels of vitamin C, manganese, and a variety of potent antioxidants. Make a banana strawberry smoothie to get a good fiber intake.
Fiber content: 1 cup of fresh strawberries contains 3 grammes of fiber or 2 grammes per 100 grammes.
3. Avocado (6.7 grams)
The avocado is a one-of-a-kind fruit. Rather than being rich in carbohydrates, it is high in healthy fats.
Avocados are rich in vitamin C, potassium, magnesium, vitamin E, and B vitamins, among other nutrients. They also have a slew of nutritional advantages.
Fiber content: 1 cup of raw avocado contains 10 grammes of fiber, or 6.7 grammes per 100 grammes.
4. Apples (2.4 grams)
Apples are one of the most delicious and satisfying fruits available. They’re also a good source of fiber.
We especially enjoy them in salads.
Fiber content: A medium-sized raw apple contains 4.4 grammes of fiber or 2.4 grammes per 100 grammes.
5. Raspberries (6.5 grams)
Raspberries are a nutrient-dense fruit with a distinctive flavor. They’re high in manganese and vitamin C.
Mix some in some raspberry tarragon dressing.
Material of fiber: Raw raspberries have 8 grammes of fiber per cup, or 6.5 grammes per 100 grammes.
6. Bananas (2.6 grams)
Bananas are high in vitamin C, vitamin B6, and potassium, among other nutrients.
A green or unripe banana also has a lot of resistant starch, which is a form of indigestible carbohydrate that acts like fiber. For a protein boost, try them in a nut butter sandwich.
Fiber content: A medium banana contains 3.1 grammes of fibre, or 2.6 grammes per 100 grammes.
Other high fiber fruits
- Blueberries: 2.4 grams per 100-gram serving
- Blackberries: 5.3 grams per 100-gram serving
7. Carrots (2.8 grams)
Carrots are root vegetables that are tasty, crunchy, and packed with nutrients.
It’s rich in vitamin K, B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A.
Toss carrots, sliced, into your next veggie-packed soup.
Fiber content: 1 cup of raw carrots contains 3.6 grammes of fibre, or 2.8 grammes per 100 grammes.
8. Beets (2.8 grams)
The beet, also known as beetroot, is a root vegetable that is rich in folate, iron, copper, manganese, and potassium, among other nutrients.
Beets are also high in inorganic nitrates, which have been shown to have a variety of health benefits, including blood pressure control and exercise efficiency.
Try a lemon dijon beet salad, to reap the benefits of beets in a flavourful recipe.
Fiber content: 3.8 grammes of fiber per cup of raw beets, or 2.8 grammes per 100 grammes.
9. Broccoli (2.6 grams)
Broccoli is a cruciferous vegetable and one of the world’s most nutrient-dense crops.
It’s high in antioxidants and cancer-fighting nutrients, as well as vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.
Broccoli also has a high protein content as compared to other vegetables. We enjoy making a slaw out of them for a variety of purposes.
Fibre content: 2.4 grammes of fibre per cup, or 2.6 grammes per 100 grammes.
10. Artichoke (5.4 grams)
The artichoke is a vegetable that seldom makes the news. This vegetable, on the other hand, is rich in many nutrients and one of the best sources of fiber in the world.
Just wait until they’re roasted before you try them.
Fiber content: 1 raw globe or French artichoke contains 6.9 grammes of fiber or 5.4 grammes per 100 grammes.
11. Brussels sprouts (3.8 grams)
Brussels sprouts are a type of cruciferous vegetable similar to broccoli. Vitamin K, potassium, folate, and cancer-fighting antioxidants are all abundant in them. Roasted Brussels sprouts with apples and bacon or drizzled with balsamic vinegar are delicious.
Fiber is an essential nutrient that can help you lose weight, control your blood sugar, and prevent constipation. To quickly increase your fiber intake, try including any of the foods mentioned above in your diet.