Muhammad Abubakar
Fiber is very important for your body. It helps you feed the good gut bacteria in your color, which has a variety of positive health effects. In some other benefits, high fiber foods also lead you to weight loss, combat constipation, and manage blood sugar levels. Many world health organizations urge you to take 14 grams of fiber for every 1000 calories you consume. Both men and women are advised to have a high fiber diet consisting of 38 grams and 24 grams of fiber, respectively.
Increasing the intake of fiber in your diet is very easy. Being a Pakistani, you have access to a vast amount of high fiber vegetables, high fiber fruits, and many other fiber sources. This article lists all the food items that you can easily find to add to your fiber diet. Read it thoroughly, so you will have the knowledge that you require to maintain a healthy life.
What does fiber mean?
Fiber is actually a cover for the carbohydrate food that your body fails to digest. But that does not mean it is not beneficial for your health. Fiber rich foods bring the following benefits:
- Giving the digestive system more mass. If you have constipation or have a slow digestive system, then adding fiber to your daily diet will naturally provide mass since it does not get digested by your body. Therefore it helps the intestines stimulate.
- Reducing cholesterol. Presence of fiber in your digestive system help with the absorption of cholesterol. You will get better results against cholesterol if you take psyllium fiber supplements along with statins, which are drugs used to decrease cholesterol.
- Manage blood sugar level. High fiber foods may take longer for your body to process. Which eventually leads to maintaining stable blood sugar levels. This is very beneficial for people with diabetes.
- Facilitates in maintaining a healthy weight. High fiber fruits and vegetables contain fewer calories. Additionally, fiber’s ability to decrease stomach digestion will prolong your feeling of fullness.
- Lower the risk of gastrointestinal cancer. Consuming adequate fiber may offer protection from certain cancers, such as colon cancer. Numerous factors contribute to this, including the possibility that some forms of fiber, for instance, pectin in apples, possess antioxidant-like qualities.
Although fiber has many health advantages, it’s best to gradually add foods that have fiber to your fibre foods list over a few days to prevent side effects like gas and bloating. Drinking plenty of water while you go up with the fiber intake may also help keep these symptoms at bay.
Here are 10 high fiber foods that are also nutritious.
1. Pears
A well-liked fruit that is nourishing and delicious is the pear. These are the best fiber sources you will find anywhere. A medium-sized pear contains 5.5 grams of fiber, or in other words, 3.1 grams per every 100 grams.
2. Apples
Apple is another one of the easy-to-get high fiber fruits. You get enough fiber from Apple when you take it raw. You will find 2.4 grams of fiber in the 100 grams of raw apple. Take apple in salad as it provides the best results when mixed with other fruits.
3. Strawberry
Everyone loves strawberries. Rarely, anybody doesn’t find them delicious. If you are one of those who like to eat a lot of strawberries, you will be happy to know that they are one the best fiber foods. They come with fiber which is healthy for your body.
Not just fiber, you will also find vitamin C in strawberries. Manganese is also available in them, along with other potent antioxidants. Try it in this smoothie with strawberries and bananas. Strawberries have 2 grams of fiber in every 100 grams.
4. Bananas
Your doctors or elders must have told you that eat two bananas in case of constipation. Bananas are also a great nutrition source, including Vitamin C, B6, and potassium. Bananas may not have high fiber like other fruits in this list.
Not just ripe bananas but also green bananas contain all these benefits. Take them with nut butter for a big hit of protein. Bananas have resistant starch that helps with digestion. Every 100 grams of bananas have 2.6 grams of fiber.
Other high fiber fruits
- Blueberries have 2.4 grams of fiber per 100 grams.
- Blackberries have 5.3 grams of fiber per 100 grams.
5. Beets
Beets are root vegetables that bring many vital nutrients, including folate, potassium, copper, iron, and manganese. They are fiber rich foods. Raw beets have 2.8 grams per 100 grams.
Additionally, you also get inorganic nitrates in beets, which have a number of advantages for controlling blood pressure and enhancing athletic performance.
6. Kidneys Beans
Legumes are the most common variety of Kidney beans, one of the foods with fiber. They have many other nutrients and protein that comes from plants.
They are very easily found in Pakistan and also not very much expensive. Legumes are high fiber vegetables, with a ratio of 6.8 grams for every 100 grams.
7. Carrots
Carrots are root vegetables that come with nutrients. They are also delicious and crunchy. It contains significant amounts of magnesium, vitamin K, B6, and, most importantly, beta carotene, otherwise known as an antioxidant that your body converts to vitamin A.
Making carrots part of your high fiber diet is wise by taking them in soup with mixed vegetables. They contain 2.8 grams of fiber in every 100 grams.
8. Broccoli
Broccoli belongs to the cabbage family, which is known as one of the highest nutrient-rich foods. These nutrients are Vitamins C, K, B, folate, iron, manganese, potassium, antioxidants, and powerful cancer-fighting qualities. It is one of the foods that contain fiber in higher amounts. Every 100 grams of broccoli contains 2.6 grams of fiber.
9. Oats
Oats are not only the high fiber foods but also the healthiest grain food in the world. You also get nutrients like Vitamins and antioxidants.
They contain beta-glucan, a potent soluble fiber with significant positive benefits on blood sugar and cholesterol levels. Most fitness freaks have oats in their high fiber diet.
A go-to for simple breakfast options is overnight oats. It is one of the high fiber foods, 16.5 grams of fiber, or 10.1 grams per 100 grams, may be found in one cup of uncooked oats.
10. Chia seed
Chia seeds, which are little, black seeds, are very well-liked in the natural health world. They are very nutrient-dense and contain significant levels of calcium, phosphorus, and magnesium.
The best source of fiber in the world may be chia seeds. Try adding them to homemade granola bars or jam. They have 34.4 grams of fiber per 100 grams of fry chia seeds.
Other seeds and nuts high in fiber
The majority of nuts and seeds are also high fiber foods. Examples comprise:
- 9 grams of fresh coconut
- 10 grams of pistachios
- 6.7 grams of walnuts
- Seeds from sunflowers: 11.1 grams
- 6.5 grams of pumpkin seeds
Every value is for a chunk of 100 grams.
Conclusion
An essential vitamin called fiber may help with weight loss, blood sugar control, and constipation. The average person does not consume the daily recommended amount of 25 grams for women and 38 grams for men. You should take high fiber fruits and vegetables as a fiber source in your high fiber diet.
To easily increase your fiber intake, try to include any of the items listed above in your diet, as they are high fiber foods with enough fiber to fulfill your requirement. Do include them in your high fiber diet.
