20 Foods High In Fiber

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Video: 20 Foods High In Fiber

Video: 20 Foods High In Fiber
Video: What Foods Are High In Fiber?, Good Source Of Fiber 2024, November
20 Foods High In Fiber
20 Foods High In Fiber
Anonim

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%)

20 foods high in fiber
20 foods high in fiber

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%)

20 foods high in fiber
20 foods high in fiber

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%)

20 foods high in fiber
20 foods high in fiber

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%)

20 foods high in fiber
20 foods high in fiber

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.

20 foods high in fiber
20 foods high in fiber

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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