Fiber is very important for a healthy body. These nutrients are not digested in the stomach, but pass into the large intestine where, with the help of "friendly" bacteria, they protect overall health. Certain types of fiber aid weight loss, lower blood pressure and help with constipation.
Doctors recommend consuming 14 grams of fiber for every 1,000 calories on a daily basis. Therefore, women should consume about 24 grams of fiber per day, and men about 38 grams.
A lot of people don't get enough fiber, but this is easy to correct. You just need to include the appropriate foods in your diet.
What are fibers?
Fiber is a term that refers to any type of carbohydrate that the body cannot digest. The fact that the body does not use fiber as "fuel" does not mean that it has a less important role for health.
Fiber has the following health benefits:
Cholesterol drop - The presence of fiber in the digestive tract can reduce the absorption of cholesterol in the body. Statins, cholesterol-lowering drugs, contain fiber supplements such as psyllium.
Maintaining a healthy weight - Foods with high levels of fiber such as fruits and vegetables tend to be lower in calories. Also, the presence of fiber slows down digestion in the stomach so that the feeling of satiety lasts longer.
Increasing the volume of the digestive tract - People who have problems with constipation or a slow digestive tract should add fiber to their diet. Fiber naturally increases the volume of the digestive tract because the body does not digest it. In this way, the intestines are stimulated.
Blood sugar control - The body needs more time to break down food with fiber. In this way, it is easier to control blood sugar, which is especially useful for people with diabetes.
The body's defense against disease - Getting enough fiber can protect the body from some types of cancer, including colon cancer. There are many reasons for this, but one of them is that some fibers (eg pectin in apples) have antioxidant properties.
Fiber has many health benefits, but fiber foods should be introduced gradually into the diet. Increase your fiber intake slowly over a period of several days to avoid side effects such as bloating and gas.
Also, if you increase your water intake when you eat more fiber there is less chance of side effects.
The following foods are high in fiber, healthy and filling.
- Pears (3.1 grams of fiber)
Pear is a popular fruit because it is delicious and nutritious. It is one of the best sources of fiber.
Fiber content: 5.5 grams in a medium-sized pear or 3.1 grams per 100 grams.
- Strawberries (1.5 grams of fiber)
Strawberries are a delicious and healthy option when you want to eat something fresh. It is an interesting fact that strawberries have a very high level of nutrients. They have a lot of vitamin C, manganese and various useful antioxidants.
Fiber content: 3 grams in a portion of 200 grams of strawberries, or 1.5 grams in a portion of 100 grams.
- Avocado (6.7 grams of fiber)
Avocado is a unique fruit. It doesn't have a lot of carbohydrates, but it does have a lot of healthy fats. Avocados have high levels of vitamin C, potassium, magnesium, vitamin E and B complex vitamins. It also has a lot of health benefits.
Fiber content: 6.7 grams in a portion of 100 grams of avocado.
- Apples (2.4 grams of fiber)
Apples are among the tastiest types of fruit. They also have a relatively high level of fiber.
Fiber content: 2.4 grams in a portion of 100 grams of apples.
- Raspberries (6.5 grams of fiber)
Raspberries are very nutritious and have a strong taste. Raspberries also contain a lot of vitamin C and manganese.
Fiber content: 6.5 grams in a portion of 100 grams of raspberries.
- Bananas (2.6 grams of fiber)
Bananas are a good source of nutrients, including vitamin C, vitamin B6 and potassium.
Green bananas have a significant amount of resistant starch. It is a type of non-digestible carbohydrate that functions as fiber. You can combine bananas with oatmeal and peanut butter for a protein-rich meal.
Fiber content: 2.6 grams of fiber in a serving of 100 grams of bananas.
- Carrots (2.8 grams of fiber)
Carrots are root vegetables that are tasty, crunchy and highly nutritious. It has a lot of vitamin K, vitamin B6, magnesium and beta carotene - an antioxidant that turns into vitamin A in the body. Carrots are very tasty as an addition to vegetable soup.
Amount of fiber: 2.8 grams of fiber in a 100 gram portion of carrots.
- Beets (2.8 grams of fiber)
Beets are a root vegetable that has high levels of nutrients such as folate, iron, copper, manganese and potassium.
Beets also have inorganic nitrates – nutrients that have a positive effect on blood pressure regulation and exercise performance.
Fiber content: 2.8 grams of fiber in a portion of 100 grams of beets.
- Broccoli (2.6 grams of fiber)
Broccoli is one of the foods with the highest level of nutrients. It has plenty of vitamin C, vitamin K, folate, B complex vitamins, potassium, iron and manganese, antioxidants and other nutrients that are useful in the fight against cancer.
Broccoli also has a high level of protein when compared to other vegetables.
Fiber content: 2.6 grams of fiber in a serving of 100 grams of broccoli.
- Artichoke (5.4 grams of fiber)
This vegetable has a lot of nutrients, so it belongs to the foods with the highest fiber content in the world. Artichokes are very tasty when grilled or baked.
Fiber content: 5.4 grams of fiber in a 100 gram serving of artichoke.
- Brussels sprouts (3.8 grams of fiber)
Brussels sprouts are a vegetable related to broccoli. It belongs to the cabbage family. Broccoli has high levels of vitamin K, potassium, folate and powerful antioxidants that are effective in fighting cancer.
Broccoli is very tasty when roasted with bacon and other vegetables or when topped with balsamic vinegar dressing.
Fiber content: 3.8 grams of fiber in a serving of 100 grams of sprouts.
Almost all types of vegetables have a high amount of fiber. For example:
- Kale: 3.6 grams
- Spinach: 2.2 grams
- Tomato: 1.2 grams
- Lentils (7.3 grams of fiber)
Lentils are very cheap, and they are among the foods with the highest level of nutrients. They have a high level of protein and other very important nutrients. Lentil soup is very tasty when seasoned with cumin, coriander, turmeric and cinnamon.
Fiber content: 7.3 grams of fiber in a portion of 100 grams of lentils.
- Beans (6.8 grams of fiber)
Beans belong to a very popular food from the legume family. Like other legumes, beans are high in plant-based protein and nutrients.
Fiber content: 6.8 grams in a portion of 100 grams of beans.
- Chickpeas (7 grams of fiber)
Chickpeas are a type of legume that are high in nutrients, minerals and protein. Chickpeas are used as a base for hummus. It is one of the fastest spreads and can be put in a salad, on roasted vegetables or on toast.
Fiber content: 7 grams of fiber in a portion of 100 grams of chickpeas.
Most legumes are rich in protein, fiber and various nutrients. When properly prepared, they are among the cheapest sources of quality nutrition in the world.
Other high-fiber legumes include:
- Cooked black beans: 8.7 grams
- Cooked edamame: 5.2 grams
- Cooked lima beans: 7 grams
- Baked beans: 5.5 grams
- Quinoa (2.8 grams of fiber)
Quinoa is very popular among people who eat healthily. It is rich in nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants.
Fiber content: 2.8 grams of fiber in a portion of 100 grams of chickpeas.
- Oats (10.1 grams of fiber)
Oats are among the healthiest grains on the planet. It is very rich in vitamins, minerals and antioxidants.
It contains a soluble fiber called beta glucan, which is very useful in regulating blood sugar and cholesterol levels.
Fiber content: 10.1 grams of fiber in a serving of 100 grams of oats.
- Popcorn (14.4 grams of fiber)
If you want to increase your fiber intake, popcorn is a great way to do it. They have a very high level of fiber. But if you add a lot of fat to popcorn, then the ratio of fiber to calories decreases.
Fiber content: 14.4 grams of popcorn in a portion of 100 grams of popcorn.
- Almonds (13.3 grams of fiber)
Almonds are very popular nuts. They are high in nutrients including healthy fats, vitamin E, manganese and magnesium. Almonds can be made into flour that is rich in nutrients.
Fiber content: 13.3 grams of fiber in a serving of 100 grams of almonds.
- Chia seeds (34.4 grams of fiber)
Chia seeds are tiny black seeds that are very popular with people who follow a healthy diet.
They are very nutritious, they contain large amounts of magnesium, phosphorus and calcium.
Chia seeds may be the best source of fiber on the planet. Try them mixed with jam or homemade granola.
Fiber content: 34.4 grams of fiber in a 100 gram serving of chia seeds.
Other high fiber nuts and seeds
Most nuts and seeds contain high amounts of fiber.
For example:
- Fresh coconut: 9 grams
- Pistachios: 10 grams
- Walnuts: 6.7 grams
- Sunflower seeds: 11.1 grams
- Pumpkin seeds: 6.5 grams
All values are for a portion of 100 grams.
- Sweet potato/sweet potato (2.5 grams of fiber)
Sweet potatoes are a very filling food that is high in beta carotene, B vitamins and minerals. Sweet potatoes can be a good substitute for bread.
Fiber content: 2.5 grams of fiber in a portion of 100 grams of sweet potato.
21. Dark chocolate (10.9 grams of fiber)
Dark chocolate is very tasty and rich in nutrients and antioxidants. When buying dark chocolate, choose a product that has a cocoa content above 70% for guaranteed quality. Avoid chocolate that has a lot of sugar.
Fiber content: 10.9 grams of fiber in a 100 gram serving of dark chocolate.
In short
Fiber is an important nutrient that can promote weight loss, lower blood sugar, and help with constipation.
Most people do not get enough fiber each day – 25 grams for women and 38 grams for men. If you want to increase your overall fiber intake, include some of the above-mentioned foods in your diet. In this way, you will notice the benefits for your health very quickly.
