PLEASE LIKE nad SUBSCRIBE Today lets talk about Fiber is incredibly important.
It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits
Certain types of fiber may also promote weight loss, lower blood sugar levels and fight constipation
The recommended daily intake is 25 grams for women and 38 grams for men
However, most people are only eating around half of that, or 15–17 grams of fiber per day
Fortunately, increasing your fiber intake is relatively easy — simply integrate foods into your diet that have a high percentage (%) of fiber per weight.
Here are 22 high-fiber foods that are both healthy and satisfying.
Pears (3.1%)
The pear is a popular type of fruit that is both tasty and nutritious. It’s one of the best fruit sources of fiber.
Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams
Strawberries (2%)
Strawberries are incredibly delicious. Plus, they’re a much healthier option than any junk food.
Interestingly, they’re also among the most nutrient-dense fruits you can eat — loaded with vitamin C, manganese and various powerful antioxidants.
Fiber content: 3 grams in one cup, or 2 grams per 100 grams. This is very high given their low calorie content
Avocado (6.7%)
The avocado is different from most fruits. Instead of being high in carbs, it’s loaded with healthy fats.
Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have numerous health benefits.
Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams
Apples (2.4%)
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams
Raspberries (6.5%)
Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.
Fiber content: One cup contains 8 grams of fiber, or 6.5 grams per 100 grams
Bananas (2.6%)
Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams
Other High-Fiber Fruits
Blueberries (2.4%) and blackberries (5.3%).
Carrots (2.8%)
The carrot is a root vegetable that is tasty, crunchy and highly nutritious.
It’s high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in your body.
Fiber content: 3.6 grams in one cup, or 2.8 grams per 100 grams. This is very high given their low calorie content
Beets (2.8%)
The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.
Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.
Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams
Broccoli (2.6%)
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.
It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains antioxidants and potent cancer-fighting nutrients.
Broccoli is also relatively high in protein, compared to most vegetables.
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams.
Artichoke (8.6%)
The artichoke doesn’t make headlines very often. However, this vegetable is high in many nutrients and one of the world's best sources of fiber.
Fiber content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams.
Brussels Sprouts (2.6%)
The Brussels sprout is a type of cruciferous vegetable that is related to broccoli.
They’re very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.
Fiber content: 4 grams per cup, or 2.6 grams per 100 grams.
Other High-Fiber Vegetables
Almost all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).
Lentils (7.9%)
Lentils are very cheap and among the most nutritious foods on earth. They’re very high in protein and loaded with many important nutrients.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE.
The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
HEALTH IS WEALTH!
0 Comments