2025 Author: Jasmine Walkman | [email protected]. Last modified: 2025-01-23 10:18
Fiber are extremely important nutrients.
The recommended daily intake is 25 g for women and 38 g for men.
However, most people manage to get only about 15-17 g of fiber per day.
If you want to increase your fiber intake, check out the list of 20 foods high in fiberthat are healthy and satisfying:
1. Pears (3.1%)
Fiber content: 3.1 g per 100 g pear.
2. Berries (2%)
Strawberries are rich in vitamin C, manganese and various powerful antioxidants.
Fiber content: 2 g per 100 g of strawberries.
3. Avocado (6.7%)
Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins.
Fiber content: 6.7 g per 100 g avocado.
4. Apples (2.4%)
Fiber content: 2.4 g per 100 g of apples.
5. Raspberries (6.5%)
Raspberries are rich in vitamin C and manganese.
Fiber content: 6.5 g per 100 g of raspberries.
6. Bananas (2.6%)
Bananas are a good source of vitamin C, vitamin B6 and potassium.
Fiber content: 2.6 g per 100 g of bananas.
7. Carrots (2.8%)
Carrots are high in vitamin K, vitamin B6, magnesium and beta-carotene - an antioxidant that is converted into vitamin A in the body.
Fiber content: 2.8 g per 100 g of carrots.
8. Beets (2.8%)
Beets are high in vitamin B9, iron, copper, manganese and potassium.
Fiber content: 2.8 g per 100 g of beets.
9. Broccoli (2.6%)
Broccoli is rich in vitamin C, vitamin K, vitamin B9, B vitamins, potassium, iron and manganese.
Fiber content: 2.6 g per 100 g of broccoli.
10. Artichoke (8.6%)
Fiber content: 8.6 g per 100 g of artichokes.
11. Brussels sprouts (2.6%)
Brussels sprouts are rich in vitamin K, potassium and vitamin B9.
Content of fiber: 2.6 g per 100 g of Brussels sprouts.
12. Lentils (7.9%)
Lentils are very high in protein and rich in many important nutrients.
Fiber content: 7.9 g per 100 g of lentils.
13. Chickpeas (7.6%)
Fiber content: 7.6 g per 100 g of chickpeas.
14. Quinoa (2.8%)
Kinota is rich in protein, magnesium, iron, zinc, potassium and antioxidants.
Fiber content: 2.8 g per 100 g of quinoa.
15. Oats (10.6%)
Oats are very high in vitamins, minerals and antioxidants.
Fiber content: 10.6 g per 100 g of oats.
16. Popcorn (14.5%)
Fiber content: 14.5 g per 100 g of popcorn.
17. Almonds (12.5%)
Almonds are very high in healthy fats, vitamin E, manganese and magnesium.
Fiber content: 12.5 g per 100 g of almonds.
18. Chia seeds (34.4%)
Chia seeds contain large amounts of magnesium, phosphorus and calcium.
Fiber content: 34.4 g per 100 g of chia seeds.
19. Sweet potatoes (2.5%)
Sweet potatoes are very high in beta-carotene, B vitamins and various minerals.
Fiber content: 2.5 g per 100 g of sweet potatoes.
20. Dark chocolate (10.9%)
Dark chocolate is one of the most antioxidant-rich foods on the planet. Just make sure you choose chocolate that has a cocoa content of 70-95%.
Fiber content: 10.9 g per 100 g of dark chocolate.
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Foods Rich In Fiber
You want to add more little fiber to the diet are you Fiber, along with adequate fluid intake, moves quickly and relatively easily in your digestive tract and helps it function properly. A high-fiber diet can also help reduce the risk of heart disease and diabetes.
Why Your Body Is Happy With Eating High-fiber Foods
Fiber are incredibly important not only for digestion but also for a person's overall health. They support the digestive system, supply beneficial bacteria to the stomach and colon, leading to various health benefits. Some types of fiber they can also promote weight loss, lower blood sugar levels and fight constipation.
A High-fiber Diet
Today, the fiber-based diet has regained popularity among modern women. The basic principle of the fiber diet is the consumption of dietary fiber, ie. nutrients that are not absorbed by the body's enzymes, but are processed by the intestinal microflora.
Foods Rich In Fiber - Allies Of Our Health
Cereals, legumes, fruits and vegetables contain very important dietary fiber. Rice, bread, white flour, chemically refined cellulose, which is contained in various types of sugar, are "dead" foods from a nutritional point of view, as they have lost much of the nutrients contained in the grains.
Fiber Can Rid Us Of High Cholesterol
Nutritionists advise us to increase fiber in our daily menu if we want to get rid of high cholesterol. Experts explain that with high cholesterol, diet is the first thing we need to do. We start by limiting saturated fat, but nutritionists say that limiting foods that raise cholesterol will not be enough.