Best Source of fiber-Top 20 Foods
You are probably thinking that why even it is important to know the best source of fiber. Let me tell you that fiber is a very crucial element for our smooth muscle tissue contraction in sequence to produce a peristaltic wave, digestion, cholesterol, hunger control, etc.
We generally eat carbohydrate food but don’t focus on the fiber part of the food. Because we always heard about carbs, protein, and fat. But looking for high fiber foods is also as important as the others.
Health Benefits Of Fiber
There are several studies proved that fiber has a lot of health benefits on our health. That is why it is recommended to consume whole foods like whole grain, whole fruits, vegetables, etc.
There are two types of fiber presents in foods:
Soluble fiber: These types of fiber dissolve in the water and can be and can be metabolized by the good bacteria in our guts. It also helps to reduce cholesterol and type-2 diabetes.
Insoluble fiber: These types of fiber don’t dissolve with the water and it is the fiber that helps to prevent constipation.
However, these two types of fiber have their own benefits in our body. So, let’s quickly check out the benefits of fiber.
Constipation is the most important reason why fiber is important in your body. Nowadays, in the era of junk foods, fried, and spicy foods; people don’t realize that they are inviting a big health issue like constipation.
These kinds of foods not only reduce the good bacteria in your stomach but also it doesn’t contain any kind of fiber. Therefore, you need to focus on reducing these foods and include high-fiber foods in your diet.
Foods high in fiber tend to have a low glycemic index that means reduce the insulin spike. And insulin spike can be very harmful to a diabetic patient.
So, every diabetic patient should include foods that are the best source of fiber.
Some studies claim that fiber can reduce cholesterol levels. And higher consumption of soluble fiber can reduce the risk of heart disease.
Fibers can sop up cholesterol before it can clog with your arteries and remove it from your body.
High fiber foods can reduce your appetite and control your hunger. And eventually, you are going to eat less by increasing your fiber intake.
Therefore, for fat loss, it can help you reduce your calorie intake at a significant level. Therefore, it is important for you to know the best source of fiber and include those foods into your diet.
Read Also: Best Weight Loss Workout Plan For Beginners
Best Source Of Fiber
First of all you need to understand how much fiber do we need. For an adult man it is 30-38g per day and women need 21-25g per day.after fifty a man needs 30g of fiber daily and a woman needs almost 21g of fiber daily.
Fiber generally comes from three kinds of foods whole grain, legumes, vegetables, and fruits. Let’s see them categorically
Broccoli is a very good source of plant protein, fiber, and vitamins. 1 cup chopped raw broccoli contains 6g of carbs of which 2.5g is fiber. It provides almost 31 cal.
2. Green beans
Greens beans are a good source of vitamin C and K. almost 1 cup of raw green beans contain 7.8g carbs of which there is 3.7g fiber.
Carrot is a very rich source of vitamin A, very low in carbs. 1 cup raw chopped carrot contains 12g of carbs and 3.6g of fiber.
Avocado is a good source of healthy fats. It is high in vitamin C, potassium, magnesium. 1 cup avocado cubes provide 12.8g carbs of which 10g is dietary fiber.
Beetroot is a very nutritious vegetable. It is high in folate, manganese, vitamin C, etc. beetroot helps to regulate our blood pressure level. 1 cup of raw beetroot contains almost 13g carbs of which 4g is fiber.
6. Brussels sprouts
Brussels sprout is a cruciferous vegetable. It is high in vitamin C, vitamin K, and low in carbs. Almost 1 cup of cooked Brussels sprouts contains 4g of dietary fiber.
7. Sweet potato
The sweet potato is a very good option as a carb source for those who want to lose weight, because it is high in fiber and has a low glycemic index. Sweet potato is a high amount of beta-carotene, vitamin B12. A 100g of boiled sweet potato contains 2.5g of fiber.
Lentils are a very good source of protein for vegetarians or vegans. It is high in folate, thiamine, copper, manganese, and many other minerals. 100g of cooked lentils contains 8g of dietary fiber
Chickpeas are another highly nutritious legumes for everyone and a good source of protein for vegans and vegetarians. 100g of boiled chickpeas contain 7.6g of fiber and 12.5g fiber in 1 cup chickpeas.
10. Kidney beans
Kidney beans are very nutritious and cheap. This legume is loaded with folate, manganese, and many other nutrients. 100g of boiled kidney beans 6.4g of fiber.
Quinoa is a very good source of complex carbs and also has a decent amount of protein. It is a very good source of folate, manganese, phosphorus, magnesium, and various nutrients. 1 cup cooked quinoa provides 5.2g of fiber.
Oats are one of the healthiest and famous grains on the earth. A great option for breakfast and a very good source of complex carbs. A great source of soluble fiber. 100g raw oats provide almost 10.6g of fiber.
Popcorn is a very tasty, highly nutritious food and a good source of fiber. Anyone can enjoy it. You can have it as a snack option. 1 cup popcorn gives you almost 1.2g fiber.
Buckwheat is a very nutritious grain and a good source of complex carbs. It is very high in manganese, copper, magnesium, etc. 100g of raw buckwheat contains 10g of dietary fiber.
Banana is a very good source of various nutrients like vitamin C, vitamin B6, potassium, magnesium. 1 medium-size banana provides almost 3.1g of dietary fiber and 2.6g of fiber in 100g of banana.
Apple is one of the most nutritious fruits. It is low in calories and can be a good option for snacks. 100g of chopped apple provides almost 2.4g of fiber.
Raspberries are very good anti-oxidants and super tasty. It is very high in vitamin C and manganese. Almost 1 cup of raspberries gives you 8g of fiber.
Strawberry is one of the most delicious fruits and highly nutritious. Thi fruit is very high in vitamin C and manganese. Along with that it contains various antioxidants. 1 cup raw strawberry contains 11.7g carbs and almost 3g of fiber.
Almond is well known as a good source of healthy fat. But it is also a good source of fiber. 1oz (28g) of almond contains 6g of carbs of which 3.4g dietary fiber.
20. Dark chocolate
Dark chocolate is a great anti-oxidant and highly nutritious. It is very high in iron, magnesium, copper, and manganese. It contains a very high amount of fiber, in 100g of dark chocolate contains almost 11g of dietary fiber.
So, here is the 20 food that is the best source of fiber. I want you to include these high fiber foods in your diet according to your diet and goals.
However, fiber is a very essential element for our digestive system. It reduces constipation, endorses weight loss, and may control your hunger.