Which Foods Contain Fiber? Fiber-rich foods

Which Foods Contain Fiber? Fiber-rich foods

Fiber has vital importance. Fiber cannot be digested by our stomach but it enters our colon and feet bacteria of the gut which has many health benefits. Different types of fibers help in weight loss, fight constipation, and lower our blood sugar levels.
Out of  1000 calories of our daily diet, at least 14 grams should be fiber, and it is recommended by the Academy of Nutrition and Dietetics, that a rough estimate is 24 grams of fiber for women and 38 grams of fiber for men. Unfortunately, our large population doesn't meet the recommended daily fiber uptake. Increasing fiber uptake in your diet is very easy.

What is fiber?

The term fiber refers to any type of carbohydrates that cannot be digested by our body. If our body does not use fiber as fuel then it doesn't mean that fiber is unnecessary for us.
Following are given some benefits of taking dietary fiber;

Promotes healthy weight: 

Foods having high fiber like vegetables and fruits are lower in calories. The presence of dietary fiber slows down the digestion process in our stomach which means that we feel fuller for a longer time.
Reduces cholesterol: 

The presence of dietary fiber in our digestive system reduces the absorption of cholesterol by our body. This works truly if we take statins which are the recommended medications to lower body cholesterol levels and also use fiber supplements like psyllium fiber.
Reduces chances of getting gastrointestinal cancer:
Taking different types of dietary fibers helps in the prevention of different types of cancer including colon cancer. There are many reasons behind this, light packing in apples have properties of antioxidants.
Add bulk to the digestive tract:
People facing the problem of constipation or a sluggish digestive tract should include consuming dietary fibers. Fiber is a natural way to add bulk to your digestive tract because your body cannot digest it. This can stimulate your intestine.
Promotes blood sugar control:
If you have dietary fibers in your diet then your body can take a long time to break your food down. It helps in maintaining more consistent blood sugar levels, which is very helpful for diabetic patients. 

Fibers are very good for your health but add them gradually to your diet in a few days to avoid any adverse effects. Drinking a sufficient amount of water is also helpful in this condition.

Now let's have a look at foods rich in fiber.

Potatoes:

Purple potatoes, red potatoes, plain old white potatoes, and even sweet potatoes are rich sources of fiber. Almost 3 grams of fiber is provided by a small single potato with its skin. This vegetable has a bad reputation for being used in fries and chips but is very helpful when not fried in oil and can provide many benefits.

Apples:

Apple is a famous fruit. Here is a famous quote about apples, "an apple a day keeps a doctor away". But according to researchers, it is not always true. Apple can boost your fiber intake. An apple contains about 4 grams of fiber varying with size. They are a nice and a good snack.

Popcorn:

1 cup of popcorn contains 1 g of fiber if it is natural and does not have any topping or covering. It is a whole grain. It is also known as the king of snacks and is liked by people of almost every age group.

Berries:

Berries are of great importance for being antioxidants. Berries are full of fiber. A single cup of fresh blueberries contains almost 4 grams of fiber. Raspberries, Blackberries, and strawberries are also a good sources of fiber. Another biggest benefit of berries is that they are low in calories.

Beans:

Lentils and Beans are a good source of uptake of fiber through soups, salads, and stews. Beans are a great fiber-filled snack. A half-cup serving of shelled beans contains 9 grams of fiber. Beans are also a good source of plant proteins. Beans and bean floor used in bakery items are also a good source of a healthy cake.

Nuts:

As we all know nuts are a good source of protein and healthy fats but nuts also provide 3 grams of fiber in a single serving. They are very helpful in fulfilling the recommended amounts of fiber for both women and men. You should prefer raw roasted nuts to pre-packaged nuts. Nut butter can also contain a good punch of fiber.

Dry Fruits:

Dry fruits can boost your fiber uptake and are highly recommended for constipation patients. Sorbitol, which is a sugar, can help your bowels and provide comfort. Eating too many dry fruits can lead to diarrhea or cramping, so consume a small reasonable amount.

Whole Grains:

100 % whole wheat bread contains real whole grain. Oats, brown rice, and White pasta are a good source of fiber.

Avocado:

We use avocado in almost everything like salads, toast, eggs, and entrees. Avocados are known for their healthy fats. 1 cup of avocado contains about 10 grams of fiber.

Broccoli:

You can also call it vegetable fiber. It belongs to the brassica genus of plants which include kale, cauliflower, cabbage, etc. It is rich in fiber. A single cup of broccoli may have up to 5 grams of fiber which is very good for your health.

Pears:

Pear is a famous fruit which is very nutritious and tasty. It is a good source of fruit fiber. A medium-sized pear contains 5.5 grams,  of raw pear, or 3.1 grams per 100 grams.

Bananas:

Bananas are a rich source of many nutrients, including vitamin B6, vitamin C, and potassium. Resistant starch, which is an indigestible carbohydrate, is found in an unripe or green banana. It plays the same role as fiber. If you also want a hit of protein, try a banana with nut butter sandwich. A medium-sized banana contains 3.1 grams of fiber.

Carrots:

The carrot is a root vegetable. It is high in nutrients, tasty, and crunchy. It contains magnesium, vitamin K, beta carotene, and vitamin B6. Try carrots in your soups and salads. A cup of raw carrots provides 3.6 grams of fiber.

Beetroot:

Beetroot is also a root vegetable. It is also a good source of many nutrients like folate, copper, iron, potassium, and manganese. Beets are helpful in exercise performance and blood pressure regulation. Try its juice and salad. A single cup of raw beets contains 3.8 grams of fiber.

Artichoke:

Artichoke is not a very common vegetable but it is a very good source of fiber and rich in many other nutrients. Try roasted artichoke. A raw globe of artichokes contains 6.9 grams of fiber.

 So, these are some common and good sources of fiber that you can easily include in your diet. Which foods do you use in your daily meals, lemme know in the comments section below. Thank you!