The benefits of fibre extend beyond filling your belly. Fibre keeps your gut healthy.
A diet that is high in fibre is linked to a reduced risk of chronic diseases, such as heart disease, stroke, diabetes type 2 and bowel cancer. As well as helping you manage your weight, reaching your daily fibre goals may even extend your life.
Read Also ; What is fiber
Here are 15 satisfying and healthy foods high in fiber:
1. The strawberry
There are a number of health benefits to eating strawberries fresh, including being delicious and nutritious.
They are also rich in manganese, vitamin C, and other powerful antioxidants, making them one of the most nutrient-dense fruits you can eat. Smoothies made with bananas and strawberries are a tasty way to get some in.
One cup of fresh strawberries contains 3 grams of fiber. And 2 grams per 100 grams
There is something unique about their taste. Instead of carbs, this fruit is packed with healthy fats.
Vitamin C, potassium, magnesium, and vitamin E are all highly concentrated in avocados. Additionally, they provide a variety of health benefits. Recipes for avocados are delicious.
One cup of raw avocado contains 10 grams of fiber or 6.7 grams per 100 grams
3. In bananas
Among the many nutrients found in bananas are vitamins C, B6, and potassium.
Besides containing significant amounts of resistant starch, a type of indigestible carbohydrate similar to fiber, green bananas also contain significant amounts of sugar. Protein is also found in nut butter sandwiches.
There are 3.1 grams of fiber in 100 grams of medium-sized bananas.
As another high fiber fruit, blueberries contain 2.4 grams per 100 grams, and blackberries contain 5.3 grams.
4. Red raspberry
The flavor of raspberries is very strong and they are highly nutritious. Manganese and vitamin C are abundant in them.
Raspberry tarragon dressing is a tasty way to use some.
6.5 grams of fiber are contained in 100 grams of raw raspberries, or 8 gras per cup
5. The carrot
There are many health benefits associated with carrots, which are highly nutritious, crunchy, and delicious.
Beta carotene, a powerful antioxidant that turns into vitamin A in your body, is also abundant in this fruit.
When you make soup loaded with vegetables, add some diced carrots.
Raw carrots contain 3.6 grams of fiber per cup, or 2.8 grams per 100 grams
6. The apple
Fruits such as apples are delicious and satisfying. Additionally, they contain a lot of fiber.
Salads are one of our favorite ways to enjoy them.
An apple of medium size contains 4.4 grams of fiber, or 2.4 grams per 100 grams, while an apple of large size contains 4.8 grams
Beetroot, or beet, is a root vegetable rich in folate, iron, copper, manganese, and potassium.
There are also many benefits associated with beets’ inorganic nitrates, which regulate blood pressure as well as improve exercise performance.
You’ll love this lemon dijon beet salad if you try it.
According to trusted sources, you’ll get 3.8 grams of fiber in a cup of raw beets, or 2.8 grams in a 100-gram serving.
8. The broccoli
The nutrient-rich broccoli is a cruciferous vegetable of the cabbage family.
Besides being packed with antioxidants and cancer-fighting nutrients, it also contains vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.
Similar to most vegetables, broccoli contains relatively high levels of protein. Our favorite way to use them is as a slaw.
The amount of fiber in a cup of almonds is 2.4 grams, or 2.6 grams in a 100-gram serving.
There aren’t many headlines about the artichoke. In addition to being high in nutrients, this vegetable has a lot of fiber.
You won’t believe how good they are when roasted.
An artichoke or globe contains 6.9 grams of fiber per 100 grams of raw material
10. In Pear
Besides being well-known for its deliciousness, the pear is also packed with nutrients. Fiber is a key component of this fruit.
An average medium-sized pear contains 5.5 grams of fiber, or 3.1 grams per 100 grams.
11. Brussels sprouts
Broccoli is a cruciferous vegetable related to Brussels sprouts.
There are many cancer-fighting antioxidants in them, along with vitamin K, potassium, and folate.
With balsamic vinegar or roasted with bacon, Brussels sprouts are sure to please.
Raw Brussels sprouts contain 3.3 grams of fiber per cup, or 3.7 grams per 100 grams.
Vegetables that are high in fiber
The fiber content of most vegetables is significant. Here are a few more examples:
3.6 grams of kale
2.2 grams of spinach
1.2 grams of tomatoes.
Raw vegetables are used for all values.
Cheap and nutritious, lentils are a nutrient-rich source of protein. They are high in protein and filled with nutrients.
Cinnamon, coriander, turmeric, and cumin spice up this lentil soup.
There are 7.3 grams of fiber per 100 grams of cooked lentils.
13. Kidney beans
Beans like kidney beans are popular. Protein and nutrients abound in legumes.
Approximately 6.8 grams of fiber per 100 grams of cooked beans.
14. Sweet potatoes
In addition to being extremely filling, sweet potatoes have a delicious sweet taste and can be cooked in a variety of ways. There are a lot of vitamins and minerals in it, including beta carotene and B vitamins.
Nachos or bread substitutes can be made from sweet potatoes.
It contains 3.8 grams of fiber per 100 grams, or 2.5 grams per medium sweet potato.
Chickpeas are another type of legume packed with minerals and protein.
You can make hummus at home in a few minutes with chickpeas as the base. Several things can be slathered on it, such as salads, veggies, and whole grain toast.
Cooked chickpeas contain 12.5 grams of fiber per cup, or 7.6 grams per 100 grams.
The following legumes are also high in fiber:
The majority of legumes are high in protein, fiber, and other nutrients. As a source of quality nutrition, they are some of the cheapest in the world when prepared properly.
The following legumes are also high in fiber:
The amount of black beans cooked is 8.7 grams
Edamame cooked weighs 5.2 grams
An 8-gram serving of cooked lima beans
There are 5.5 grams of baked beans in each package
Taking it all into account
Constipation, weight loss, and blood sugar control may all be promoted by fiber, one of the most important nutrients.
Women and men need 25 grams and 38 grams of protein daily, respectively, but most people don’t meet those recommendations.
You can increase your fiber intake by consuming some of the above foods.