Intake of Foods Rich in Fiber is linked to a plethora of health benefits including immune health, decreased risk of cardiovascular disease, diabetes, cancer, and obesity. High Fiber Foods also safeguard against diverticulosis, kidney stones, PMS and help have a healthy digestive tract. Following are the 20 Foods Rich in Fiber to meet your daily quota.
1. Green Peas
Green Peas are low fat, but are packed with rich proteins, fiber and micronutrients that helps you keep full for longer and helps control weight. Green peas are powerhouse of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin which helps in preventing from lung and oral cavity cancers.
2. Black Beans
One cup of Black beans contains 15 grams of fiber and 15 grams of protein, making it an extremely healthy food. The high content of flavonoids, plant pigments that are powerful antioxidants helps fight against fight free radicals, reducing your risk of some cancer and inflammatory diseases.
A quarter cup of chickpeas is Foods Rich in Fiber as it packs 9 grams of fiber, while it contains essential nutrients Protein, Copper, Folate, Manganese, Omega-6 fatty acids, Omega-3 fatty acids. Ensure you eat small servings without overdose of the calories.
A cup of cooked Oatmeal contains 4 grams fiber, and makes it a delicious yet healthy breakfast. A research study has found that intake of Oatmeal regularly has shown to lower the bad cholesterol as well as waist circumference.
Fruits are generally rich in fiber, and Raspberries especially contains 8 grams in one cup. Add this antioxidant-rich berry to your oatmeal, coconut or vanilla to make it a healthy dessert that pleases your cravings.
While you have always learnt carrots improve eyesight, there are actually too many benefits. A medium carrot contains on average 1.4 grams of fiber, plus research shows eating these carrots might naturally make you eat a bit less overall increasing feelings of fullness.
A half cup of corn kernels contains 2 grams of fiber, and it boasts of the antioxidant nutrients protecting you from scary diseases. Popcorn is also a terrific fiber rich food.
8. Chia Seeds
A spoon of Chia seeds contains 5.5 grams of Dietary Fiber. Plus Chia seeds are also rich source of Calcium, Phosphorus, Manganese, Omega-3 fatty acids, Omega-6 fatty acids. They are considered to be a superfood as it helps to increase energy, support digestive health and more.
9. Flax Seeds
Flax Seeds offer 3 grams of fiber per tablespoon while the essential nutrients include Thiamin, Manganese, Phosphorus, Magnesium, Copper, Omega-3 fatty acids. They lower cholesterol levels and ease menopause symptoms. Add the grinded Flax seeds to smoothies, salads, and soups.
A boiled Artichoke contains 10.3 grams of fiber while a half cup of artichoke hearts contains 7.2 grams of fiber. High fiber intake is linked to feelings of fullness and satiety. Rich in silymarin, including Artichokes in diet improves liver health as well as aid weight loss efforts. Include the High Fiber Foods Vegetables in diet.
Pears are most nutritious High Fiber Foods Fruits packing 9.9 grams of fiber per medium fruit. Eat pears with skin on, as keeping the skin on is really important for fiber. They are rich in Omega-6 fatty acids, as they are linked to healthy cells, brain and nerve function.
A cup of Coconut contains A total Dietary Fiber of 7.2 grams while the essential nutrients include Manganese, Omega-6 fatty acids, Folate, and Selenium. With low glycemic index, coconut has properties to lower risks of high cholesterol and heart diseases.
13. Brown Rice
There are plenty of benefits associated with Brown rice including lowering type 2 diabetes risk, cholesterol levels. A cup of cooked white rice contains half gram of fiber while the same quantity of Brown rice packs an average of 3.5 grams.It’s worth to swap the white rice with Brown counterpart.
The creamy avocado contains around 10-13 grams of filling fiber and it makes you fuller for long hours. The healthy fats in Avocados are associated with lower cholesterol and reduced risk of heart disease. Include fresh avocado into your daily diet.
A rich source of essential minerals, vitamins and dietary fibers, Barley contains beta-glucan which helps in regulating glucose absorption in blood and aids lowering both low-density lipoprotein, or LDL, and non-high-density lipoprotein, or non-HDL cholesterol by 7%. Cooked Barley contains 6 grams fiber per cup.
Edamame Beans are immature soybeans boiled in the pod that are rich sources of contains proteins, fiber, carbohydrates, various amino acids, and these fresh green soybeans, can be a healthy addition to diet to lower risks of heart disease, osteoporosis and breast cancer. Half-cup serving of edamame pack 9 grams of fiber and 11 grams of proteins.
17. Kidney Beans
Kidney beans contains 30 percent requirement of RDA of dietary fiber (fiber) and packs 168 mg of Omega-3 fatty acids and 107 mg Omega-6 fatty acids. Kidney beans boost immunity and fight against cancer, cholesterol, diabetes, muscle soreness, fatigue, asthma.
Rich in dietary fiber, Lentils help reduce the risks of colorectal cancer. Fiber helps your gut produce chemicals that stop tumor cells from developing and spreading, say dieticians. Fiber-foods also keep you fuller for long and help you maintain healthy weight
Figs are regarded as palatable high fiber food, and one dried fig packs one gram of fiber and about 20 calories. Make yourself a healthy snack by adding Dried or whole figs to nuts, that keepsyou stay energized for long hours.
20. Sweet Potatoes
Sweet potatoes are one of the most nutritious vegetables that are rich in vitamins and minerals. They are good source of Dietary Fiber, Vitamin B6 Vitamin A, Vitamin C and Potassium, Manganese. Sweet Potatoes are packed with fiber, beta-carotene, and other immunity-boosting anti-oxidants that are great in relieving stress. They make you feel fuller as your body processes it slowly and steadily, and doesn’t make you crave for fries, mash or plates of pasta or sugary snacks.
The daily recommended fiber allowance for Women is 25 grams and for Men is 35-40 grams. Prefer getting fiber from foods, instead of supplements because of their health benefits. So add the High Fiber Foods Vegetables and High Fiber Foods Fruits to daily diet. Our list of 20 Foods Rich in Fiber are best way to get benefitted from fiber deficiency symptoms.