Foods that are rich in fiber are very important to your body and well-being because they help in digestion and reduce the risk of diverticular diseases. There are two types of fiber – soluble and insoluble. Soluble fibers lower the cholesterol levels and risk of heart diseases. On the other hand, the insoluble ones will protect you from bleeding in the digestive system. Here’s the list of 7 foods that are rich in fiber –
1. Raspberries –
Raspberries are full of antioxidants and vitamin C. You can plop some raspberries in your fruit juice or you can 8 grams of it daily. Raspberries are one of the best foods that are rich in fiber will help in digestion. Moreover, they are tasty, so why not!
2. Broccoli –
Broccoli is very low in calories and high in fiber. It protects against GI (gastrointestinal) cancer and also has vitamin A which is important for bones. You can have it in salad with baked potato or even include it in a pizza. It is recommended to have 5 grams of broccoli every day.
3. Apple –
Having 4 grams of apple is good for the body in general. Apple contains a lot of nutrients including vitamin C and antioxidants. You don’t need to peel the skin of the apple because it has a lot of fiber. Have it with peanut butter which will make it tastier.
4. Avocado –
Avocados have both – nutrients that are healthy for the heart (mostly fats) and have fibers in galore. You can include this fruit in almost any dish, and if you have it in lunch, then you will feel more satisfied and will end up eating less. It is particularly good for those who want to control food intake for dieting.
5. Lentils –
You can’t avoid Daal because it contains lots of nutrients including proteins and fibers. You should look to have at least 15 grams of lentils on daily basis, if not more. It also has magnesium which helps in muscle function.
6. Popcorn –
I don’t think anyone minds a bit of popcorn while watching TV or with a book. Popcorn is the best snack if you want to increase the amount of fiber in the body, but they can be high in calorie. However, if you add some fat then the fiber-calorie ratio will be reduced. You should consider having 1.2 grams of air-popped popcorn or 14.5 grams per 100 grams.
7. Chia Seeds –
They are black seeds and contain a high amount of calcium, magnesium and phosphorous along with fibers. They are one of the foods that rich in fiber. You should have 10 grams of chia seeds every day as they will hugely help in digestion.
Fiber is an important nutrient that also aids weight loss, avoids constipation and lowers the blood sugar level. Recommended daily intake of fiber is at least 30 grams of fiber and the aforementioned foods that are rich in fiber will satisfy that demand. You can also try the tempting dark chocolate which is also rich in fiber, at the cost of calories. Sweet potatoes, almonds, quinoa, chick and split peas, Brussels sprouts and of course bananas are some other foods rich in fiber.