What is High Fiber Foods?
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.
According to Dietary Guidelines for Americans, the adequate intake of fiber for 28 g for adult women, and adult men is 33.6 g per day.
Soluble and insoluble fiber
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
Blackberries are great Foods rich in fiber.
Blackberries contain important nutrients including magnesium, potassium, and calcium, as well as vitamins A, C, E and most of our B vitamins ( 6 ). Blackberries 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.
Raspberries are great Foods rich in fiber.
Raspberries are excellent sources of manganese, vitamin C, and dietary fiber. They are also rich in B vitamins, copper, iron, and folic acid. Raspberries have 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
Guava fruits are Great source of vitamin C, potassium, and fiber. Guava 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.
Fiber Contents: 50g of figs contain 3.7g fiber
Carrots are optimal snacks for in between. ( 12 )
They saturate and increase the feeling of fullness.
This makes them even better than a pretzel stick.
Just put a bunch of carrots in your bag and enjoy them in the afternoon when cravings begin.
Fiber Contents: 200 grams of carrots (1 cup) provide you with 3.6 grams of fiber in the raw, uncooked state. In addition, carrots contain a lot of healthy vitamin A.
“Fiber has no magic properties for burning fat; They help you feel full without adding many extra calories to your diet. ( 13 )
“For example, if you eat a baked potato (with skin) instead of a bag of potato chips, you will not only eat fewer calories, but you will feel less hungry even after an hour.”
In particular, sweet potatoes provide about 6 grams of fiber per large baked potato at just 160 calories.
FIBER CONTENT OF A SWEET POTATO:
A medium-sized, baked sweet potato with skin contains 3.8 grams of fiber.
Instead of grabbing a bag of chips or pretzel sticks, use the evening hours to put together some affordable and portable vegetable snacks. ( 14 )
Cherry tomatoes, carrots, and mini peppers are excellent snack options.
But the sugar peas contain only 4 grams of fiber per serving and satisfy the small appetite in between.
FIBER CONTENT OF SUGAR PEAS:
A cup of cooked sugar peas provides around 4 grams of fiber.
Oatmeal is rich in fiber and also contain magnesium, vitamins (A, B, C, D, E), iron and zinc.
A study published in the Nutrition Journal found that participants who regularly consumed oatmeal due to their increased fiber intake recorded a decrease in bad cholesterol (and waist size!).
Fiber content: A quarter cup of oatmeal contain 4g fiber
Cocoa powder is rich in fiber, Cocoa intake has been associated with health benefits, improving cardiovascular function and metabolism, as well as modulating intestinal immune function (15).
Fiber Contents: 2 tablespoons of cocoa powder contain 4g fiber
Soluble and insoluble dietary fiber were determined in potatoes (16 ). A medium-sized potato already gives you 4 grams of the necessary fiber.
Bulgur (wheat groats)
Bulgur is a dish from the Arab world.
This is another high-fiber wheat that you should add to your diet. ( 17 )
For a delicious side salad, combine bulgur with cucumbers, chickpeas, red onions and dill and use a lemon vinaigrette as a dressing.
Fiber contents: When boiled, half a cup of bulgur (about 100 grams) provides at least 4.1 grams of fiber.
Nuts and seeds are always great.
Unroasted almonds provide a whopping 4.5 grams of fiber per 50 grams.
With roasted almonds, you will miss around half a gram of fiber per serving.
Almonds reduced non‐HDL‐C, LDL‐C, and central adiposity, important risk factors for cardiometabolic dysfunction, while maintaining HDL‐C concentrations (18).
Whole wheat bread
A slice of real wholemeal bread can contain about 4 or 5 grams of fiber and 16 grams or more of anti-inflammatory whole grains.
Broccoli is one of the best vegetables to enrich your next dinner or lunch with some fiber. It is one of the vegetables with the highest fiber content of more than 5 grams per cup.
In addition, it helps to fight cancer (19).
Fiber Contents: A cup (200 grams) of chopped and boiled broccoli gives you 5.1 grams of fiber.
Pomegranate is another superfood that is high in fiber.
In addition to a high fiber content, which benefits the intestine, provide pomegranate seeds polyphenols.
This is a form of antioxidant that can shrink fat cells and repel radicals. ( 20 )
Fiber Contents: ½ Pomegranate contains 5.6g fiber
Parsnips are closely related to the carrot family and a cup (sliced) of this mild-sweet vegetable contains 7 grams of fiber. ( 21 )
Like most beans, kidney beans have a very high fiber content.
These kidney-shaped red beans provide almost 6 grams of fiber per serving and 7.7 grams of protein.
This is a good source of fiber these vegetables also contain a lot of vitamin C and E.
It also has a positive effect on the brain. ( 22 )
Fiber Contents: A cup of cooked kale contain 7.6 g fiber.
Beans and legumes will always be among the best in this category.
If you choose a full cup of lentil soup, you can consume more than 16 grams of fiber, which can help you to keep your energy constant throughout the day.
Fiber Contents: 1/2 cup of cooked lentils contains 7.8 grams fiber.
Chia seed is composed of protein, fats, carbohydrates, high dietary fiber, ash, minerals, vitamins, and dry matter. It also contains a high amount of antioxidants ( 23 ).
Fiber Contents: 2 tablespoons (24 grams) of chia seeds contains 8.2 grams of fiber.
Black Beans are great Foods rich in fiber.
Beans are a great food source – they’re rich in protein and fiber. Beans are good for your heart, it reduces the bad cholesterol and lowers the risk of heart disease.
Fiber Contents: 1/2 cup of boiled black beans contains 8.3g fiber.
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