Foods rich in fiber are non-digestible carbohydrates that increase the growth of beneficial bacteria in the gut ( 1 ). Fibers are not digested in the small intestine and reach the large intestine or colon.
Fibers consumption may benefit obesity by improving or normalizing the dysbiosis of the gut microbiota… Eating high-fiber foods can not only help eliminate harmful substances and wastes in the body but also help us to lose weight and make our bodies healthier (2, 3, 4 ).
Studies have found that fiber quality affects the absorption of fat and reduces heat accumulation ( 5 ). Moreover, after eating fiber, it is easy to produce satiety, which can inhibit you from eating too much. A high-fiber food may also help reduce the risk of heart disease, diabetes, and obesity.
Soluble fiber including beta glucans and pectins found in foods like oats and fruits
insoluble fiber including cellulose found in nuts and whole grains.
Remember that Foods Rich In Fiber typically contains both types of fiber.
List of foods rich in fiber
Here Is The List Of Foods Rich In Fiber
These are great Foods rich in fiber.
It contains important nutrients including magnesium, potassium, and calcium, as well as vitamins A, C, E and most of our B vitamins ( 6 ). These are powerful antioxidants and also a rich source of anthocyanins.
Fiber contents: a ½ cup of blackberries contain3.8 g fiber
Pears are great Foods rich in fiber.
Pear contains important nutrients includes calcium, iron, phosphorus, zinc, and selenium as well as vitamin A, E, and C.
Fiber Contents: 5.5 g
Apples are great Foods rich in fiber.
Apples are also full of a fiber called pectin. Pectin is classed as a soluble, fermentable and viscous fiber. A medium-sized apple offers about four grams of fiber.
These are great Foods rich in fiber?
These are excellent sources of manganese, vitamin C, and dietary fiber. They are also rich in B vitamins, copper, iron, and folic acid. It has the highest concentration of antioxidant strength amongst all fruits.
Fiber Contents: a ½ cup of raspberries contain 4 g fiber
Oranges are great Foods rich in fiber. Oranges are full of vitamin C.
Fiber content: 3.4 g
Bananas are a great source of vitamin B6, vitamin C, fiber, potassium, and various antioxidants and phytonutrients.
Fiber Contents: 3.1 g
These fruits are Great source of vitamin C, potassium, and fiber. These fruits are amazingly rich in antioxidants.
Fiber content: 3 g
Avocado contains lots of fiber and is rich in minerals and vitamins, such as potassium, copper vitamins B, E, C, K.
Fiber contents: 9.2 g
Pistachios are nutrient-dense nuts with a healthy nutritional profile that contains fiber, unsaturated fatty acids and antioxidant compounds (7 ).
Fiber content: 30 grams of pistachios contains about 3 grams of fiber
Barley concentration of soluble fibers called β-glucan ( 8 ). The Food and Drug Administration (FDA) has stated that daily intakes of 3 g or more of soluble fiber (β-glucan) in whole oats or barley may reduce the risk of heart disease by its ability to lower total cholesterol and LDL cholesterol.
Fiber Content: 30 g of barley contains 3 g of fiber
Popcorn (9) is a whole-grain food/snack that is included among foods recommended in the 2005 Dietary Guidelines for Americans and My Pyramid to increase whole-grain consumption.
3 cups of popcorn puffed in air contain around 3.5 grams of valuable fiber. In addition, it contains little fat (about 4.5 grams) and almost 13 grams of protein per 100 grams of popcorn
Teff, also known as the miniature millet, is a super grain known for its high fiber content.
Give your meals a hearty and high-fiber grade by filling your plate with teff instead of refined grains! ( 10 )
Fiber Contents: 1/2 cup of boiled millet contains about 3.6 grams of fiber.
Figs are a rich source of soluble fiber (11). A small, dried fig contains almost one gram of fiber and about 20 calories.