Fiber-rich food has many health benefits, especially for digestion, mainly because good gut bacteria feed on it to help digestionand the body benefits from the vitamins and minerals in the food, which helps lower blood sugar and also helps with weight loss by controlling blood sugar levels.
The American Nutrition Academy recommends eating at least 24 grams of fiber daily for women, For these reasons, we should learn about foods high in fiber to include them regularly in meals.
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What are fibers?
Fiber is a type of carbohydrate that the body can't use for energy but helps digest other foods, and fiber provides these benefits:
1- Lowers cholesterol in the body: Women who take medicine to reduce cholesterol are often advised by doctors to eat lots of fiber like psyllium fiber as a supplement.
2- Helps achieve a healthy weight: Foods like veggies and fruits high in fiber slow digestion so you stay full longer, plus they are low in calories.
3- Helps treat some digestion problems: For those with issues like constipation and more, who want to slow digestion a lot, fiber can solve some of these problems.
4- Reduces cancer risk: Fiber might help lower the risk of many cancers like colon cancer, since pectin in apples might have antioxidant-like properties.
To get these benefits you should keep some habits like drinking water regularly throughout the day and eat fiber along with other nutrients to avoid gas and bloating.
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Here are 22 foods that have high fiber content :-
These foods have high fiber amount, so you should include them regularly in your diet.
1. Pear
Pear is a tasty fruit rich in fiber and lots of other nutrients. Every 100 grams of pear has 2.1 grams of fiber.
2. Strawberry
Strawberry is another delicious and special fruit. It doesn't only have high fiber content but also contains vitamin C, magnesium, and many different antioxidants, and every 100 grams contains 2 grams of fiber.
3. Avocado
Avocado is a unique fruit because it doesn't have high carbs but is rich in healthy fats. It also contains many minerals like potassium, magnesium, vitamin B, and vitamin C. So you should eat avocado regularly. Plus, 100 grams of avocado has 10 grams of fiber.
4. Apple
Apple is one of the tastiest fruits you can eat. One of its perks is that it's available in almost all markets. You can put it in salads. Every 100 grams of apple has 4.4 grams of fiber.
5. Red berries
Berries have many benefits. They have a unique taste. They are full of nutrients like magnesium and vitamin C. That's why most nutrition experts recommend adding them to your diet. You'll get 6.7 grams of fiber per 100 grams of wild berries.
6. Bananas
Bananas are a good source of vitamins like B6, vitamin C, and potassium. They contain starch that works like fiber and helps digestion. Plus, they have 2.6 grams of fiber per 100 grams.
7. Carrots
Carrots are crunchy and nice veggies. They include many vitamins like B6, K, magnesium, and beta carotene. Beta carotene turns into antioxidants in your body that help fight harmful antibodies. You can add carrots to veggie soup. Every 100 grams of carrots has 2.6 grams of fiber.
8. Beets
Beetroot is a root vegetable, so it’s rich in lots of nutrients like folic acid, copper, magnesium, and iron. You can eat beetroot cooked as a salad. It has 3.8 grams of fiber per 100 grams.
9. Broccoli
Broccoli is one of the best foods on earth because it has vitamin C, vitamin K, folic acid, vitamin B, potassium, iron, magnesium, and many antioxidants that fight cancer. It also has a high protein content. Every 100 grams of broccoli gives you 2.6 grams of fiber.
10. Artichoke
Artichoke isn’t mentioned much, but it’s packed with nutrients and is one of the best fiber sources worldwide. It can be used in many dishes, like artichoke with meat. Every 100 grams of artichoke has 5.4 grams of fiber.
11. Cabbage
Cabbage, like broccoli, also has a lot of vitamin K, potassium, folate, and many antioxidants. Try cabbage with Turkish meat, and you get 3.7 grams of fiber per 100 grams of cabbage.
12. Lentils
Lentils are very cheap food but rich in many nutrients, especially protein and fiber. Try to eat lentil soup weekly. Lentils give 7.3 grams of fiber per 100 grams.
13. Beans
Beans are a well-known type of legume, rich in plant protein and many other nutrients. You can add them to salads after boiling. They provide 6.8 grams of fiber per 100 grams of beans.
14. Peas
Peas are one of the vegetables some people don't like, but you can add them to vegetable soup. They provide 8.3 grams of fiber per 100 grams of peas.
15. Chickpeas
Chickpeas are a source of plant protein and also rich in fiber. You can add them to salads or other dishes. They contain 7.6 grams of fiber per 100 grams of chickpeas.
16. Quinoa
Quinoa is a grain that has become very popular recently. It has a high amount of magnesium, iron, zinc, potassium, and some antioxidants. You can add it to many foods like yogurt or salad. Quinoa has 2.8 grams of fiber per 100 grams.
17. Oats
Oats are one of the most important healthy foods because they have a type of fiber called beta-glucan, which dissolves easily. It helps control blood sugar and high blood pressure. You can try many tasty oat recipes. Oats have 10 grams of fiber per 100 grams.
18. Popcorn
If your goal is to increase fiber intake, you can have popcorn as a light snack between meals. But it should be steamed and avoid cooking it in fats because that lowers the fiber a lot. Popcorn has 14 grams of fiber per 100 grams.
19. Almonds
Almonds are an important source of healthy fats and have vitamin E, manganese, and magnesium. You can grind almonds and use them in healthy baked goods. Every 100 grams of almonds has 13 grams of fiber.
20. Chia seeds
Chia seeds are some of the best seeds to add to your food because they have a high amount of magnesium, phosphorus, and calcium. You can eat them in granola bars or put them on salads or cheese. Every 100 grams of chia seeds has 34 grams of fiber.
21. Sweet potato
Sweet potatoes work well as a bread or nacho substitute. They contain beta carotene and have 2.5 grams of fiber per 100 grams.
22. Raw chocolate
Raw chocolate is chocolate with more than 70% cocoa. It’s rich in many other nutrients and one perk is it has a positive effect on your mental health. Also, it has 10 grams of fiber per 100 grams of chocolate.
