15 kinds of high-fiber foods
Dietary
high-fiber foods must be consumed on a daily basis at 25 grams per woman
and 38 grams per man to get the many benefits from it according to nutrition
specialist advice.
Fiber foods are essential nutrients to the human body because they leave your stomach undigested and they end in the colon, where they
feed beneficial bacteria in the gut, resulting in different health benefits.
Certain
types of fiber foods may also promote weight loss, reduce blood sugar
levels and fight constipation, as well as increase your sense of saturation.
What's fiber food?
It is a
component of plant foods, and its nature is cellulose non-digestible in the human gut, but it helps to drive food within the digestive system, especially in the
large intestines, thereby facilitating the process of exiting the feces
outside.
Intestinal
bacteria live on them and extract some vitamins from them, like vitamin D.
These bacteria are human helpful.
Benefits of fiber foods:
Dietary
fiber foods may provide the following benefits when consumed:
1- Cholesterol
reduction:
The
presence of fibers in the digestive system can help reduce body absorption of
cholesterol, which is especially true if you take cholesterol-reducing drugs,
and use fiber supplements such as cellulose fibers.
2- Healthy weight enhancement:
Fiber-rich
foods such as fruits and vegetables tend to be lower in calories, and the
presence of fiber can slow the digestion process in the stomach to help you
feel saturated for a longer time.
3- Improve digestive system work:
People
with constipation or who have a slow digestion process may want to add fiber to their
diet, and fiber naturally adds large amounts to the digestive system, where your
body does not digest it, but this stimulates the intestine's movement.
4- Enhanced control of blood sugar:
Your
body can take longer to break down foods rich in fiber, and this helps
to keep blood sugar levels more consistent, which is particularly useful for people
with diabetes.
5- Reducing the risk of digestive system cancer:
Eating
a sufficient amount of fiber can have protective effects against certain types
of cancer, including colon cancer.
The following are 15 types of high-fiber foods:
A- Fiber-rich fruits and citrus:
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| Fiber Foods | The Top 15 High Fiber Foods |
1- Pears
pears
are among the best sources of fiber in fruit, containing fibers of 5.5 grams in
a medium-sized raw pear or 3.1 grams per 100 grams.
2- Strawberries
Strawberries
are a delicious and healthy option that can be eaten fresh, and are also among
the most nutrient-intensive fruits you can eat, containing large amounts of
vitamin C, manganese, and various powerful antioxidants.
Fiber
content: 3 grams in 1 cup of fresh strawberries, or two grams per 100 grams.
3- Avocado
Avocado
is a unique fruit, rather than being rich in carbohydrates, which are loaded
with healthy fats, as well as very rich in vitamin C, potassium, magnesium,
vitamin E, and B vitamins, and has many health benefits.
Fiber
content: 10 grams per cup of raw avocado, or 6.7 grams per 100 grams.
4- Apple
Apples
are among the finest and most satisfying fruits you can eat and contain a
relatively high proportion of fiber, containing 4.4 grams of fiber in a
medium-sized raw apple or 2.4 grams per 100 grams.
5- berry
A berry
has high nutritional value with a very strong flavor, it's loaded with vitamin
C and manganese, and one cup of raw berries contains 8 grams of fiber or 6.5
grams per 100 grams.
6- Banana
Bananas
are a good source of many nutrients, including vitamin C, vitamin B6, and
potassium.
Green
or immature bananas also contain a large amount of resistant starch, a type of
non-digestible carbohydrate that functions like fiber.
Fiber
content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.
B- Fiber-rich vegetables:
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| vegetables |
7- Carrot
Carrots
have high nutritional value in root vegetables, it's rich in vitamin K, vitamin
B6, magnesium, and beta-carotene, an antioxidant that turns into vitamin A in
your body.
Fiber
content: 3.6 grams per cup of raw carrot, or 2.8 grams per 100 grams.
8- beetroot
Beet is a root vegetable and this contains various important nutrients, such as
folic acid, iron, copper, manganese, and potassium.
Beet is
also loaded with inorganic nitrates, which have been having different benefits
related to blood pressure regulation and exercise performance.
Fiber
content: 3.8 grams per cup of raw bunger or 2.8 grams per 100 grams.
9- broccoli
Broccoli
is a type of crusader vegetable and one of the most nutrient-intensive foods on
the planet, rich in vitamin C, vitamin K, folic acid, vitamin B, potassium,
iron, and manganese, containing antioxidants and powerful nutrients to combat
cancer.
Broccoli
is relatively high in protein, compared to most vegetables, and contains fibers
of 2.4 grams per cup, or 2.6 grams per 100 grams.
10- artichoke
This
vegetable is rich in many nutrients and is one of the best sources of fiber
foods in the world, containing 6.9 grams per fruit, or 5.4 grams per 100
grams.
11- Kale
It's
very rich in vitamin K, potassium, folic acid, and powerful antioxidants to
fight cancer.
Fiber
content: 3.3 grams per cup of raw kale shoots, or 3.7 grams per 100 grams.
C- Fiber-rich beans
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| Beans |
12- lentil
Lentils
are very cheap and one of the most nutritious foods, and they're protein-rich
and loaded with many important nutrients.
Fiber
content: 13.1 grams per cup of cooked lentils, or 7.3 grams per 100 grams.
13- Beans
Beans
are a common type of cereal, loaded with plant protein and various nutrients,
and their fiber content: is 12.2 grams per cup of cooked beans or 6.8 grams per
100 grams.
14- Hummus
Hummus
is another type of bean loaded with nutrients, including minerals and protein.
Fiber
content: 12.5 grams per cup of cooked hummus, or 7.6 per 100 grams
D- Whole grains rich in dietary fiber
Whole
grains are one of the most important foods rich in dietary fiber
15- Oats
Oats,
among the most healthy cereal foods on the planet, are rich in vitamins,
minerals, and antioxidants, and contain strong, soluble fibers called
beta-glucan, which have significant beneficial effects on blood sugar and
cholesterol levels.
Fiber
content: 16.5 grams per cup of raw oats, or 10.1 grams per 100 grams.
The
proportion of fibers per 100 g for other grains:
Freaky:
11.2 grams of fiber.
Barley:
14.6 grams of fiber.
Burgle 4.0 grams of fiber.
E- Seeds and fiber-rich nuts
Seeds
and nuts of all kinds are high-fiber foods, there is a proportion of
some fiber in the following nuts:
Shea
seeds: Every 100 grams of shea seed contains 44.4 grams of fiber.
Quinoa:
Every 100 grams of quinoa contains 2.1 grams of dietary fiber.
Pumpkin
seeds: Every 100 grams of pumpkin seed contains 3.3 grams of dietary fiber.
Popcorn:
Every 100 grams of popcorn contains 7.1 grams of dietary fiber.
Almonds: Every 100 grams of raw almonds contains 9.7 grams of dietary fiber.