20 foods rich in fiber | that should be included in the diet
foods rich in fiber is a carbohydrates found in plants. Although it is essential for health, most people fall short of the recommended daily levels of 25 grams for women and 38 grams for men. To add more fiber to your daily diet, 20 types of foods rich in fiber will be presented to you in this article!
Soluble fiber helps to draw more water into the intestines, softens the stool, and helps with bowel movements better. It not only helps you feel full and relieves constipation, but can also lower cholesterol and blood sugar levels.
1. foods rich in fiber Black beans
Black beans are food rich in fiber not only a great source of fiber, one cup of black beans (equivalent to 172 grams) contains 15 grams of fiber, equivalent to the amount consumed by the average person per day, and meets the fiber requirement of 40-60% for an adult
Black beans contain pectin, a form of soluble fiber that breaks down in the water, which can make you feel full longer, giving your body more time to absorb nutrients.
Black beans are also high in protein and iron, low in calories, and almost fat-free.
2. foods rich in fiber Lima beans
Butter beans, another name for lima beans, are broad, flat, and greenish-white in color.
They mainly contain carbohydrates and protein, as well as some fats. Black beans and lima beans both contain fiber, however soluble fiber in lima beans is almost identical. Lima beans also contain pectin, a soluble fiber, which has been linked to lowering blood sugar levels after meals.
Lima beans are foods rich in fiber considered poisonous when raw because they contain linamarin, and toxic cyanide, according to the HuffPost website (USA). Soak the lima beans and cook well for at least 10 minutes to be safe.
Content of soluble fibers: 5.3 grams in 128 grams of lima beans.
3. Brussels sprouts
The world can be divided into two poles: lovers and haters of Brussels sprouts, but no matter which side you are on, it cannot be denied that this vegetable is full of vitamins and minerals, nutrients, and many anti-cancer agents.
Furthermore, Brussels sprouts are an excellent source of fiber, as one cup contains 4 grams of fiber (156 grams). The soluble fiber in Brussels sprouts can be used to nourish beneficial gut bacteria. They synthesize vitamins K and B, along with short-chain fatty acids that support the intestinal lining. 100 grams of Brussels sprouts provide about 194 micrograms of vitamin K, which meets about 242% of the daily requirement.
4. 20 foods rich in fiber | that should be included in the diet Avocados
Avocados originated in Mexico but have gained popularity all over the world. Hasse butter is the most popular variety. They are an excellent source of monounsaturated fats, potassium, vitamin E, and fiber.
A medium-sized avocado contains 13.5 grams of fiber. However, one serving - or a third of the fruit - provides about 4.5 g, of which 1.4 G is soluble fiber. Avocado is rich in soluble and insoluble fiber, which is really a prominent name for fiber-rich foods.
Compared to other common sources of fiber, they contain lower amounts of phytate and oxalate antioxidants, toxins that can reduce mineral absorption.
Soluble fiber content:2.1 grams on average in half an avocado.
5. foods rich in fiber Sweet potatoes
Sweet potatoes are foods rich in fiber-rich in potassium, beta-carotene, B vitamins, and fiber. One medium-sized package of sweet potatoes contains more than 400% of the recommended daily amount of vitamin A.
Moreover, an average potato contains about 4 grams of fiber, about half of which is in the form of soluble fiber. As a result, sweet potatoes can contribute significantly to the total amount of soluble fiber in your diet.
Soluble fiber can play an important role in helping you manage your weight. The more you eat, the more intestinal hormones will be released, which will help you reduce food cravings.
Soluble fiber content: 1.8 grams in 150 grams of cooked sweet potatoes.
6. Cauliflower
Cauliflower is a cruciferous plant that grows well in the cold season. Usually, it has a dark green color, but you can also find purple varieties.
Cauliflower has a high content of vitamin K, which plays an important role in blood clotting in the body, is a good source of folic acid, potassium, and vitamin C, and also has antioxidant and anti-cancer properties.
Cauliflower is a good source of dietary fiber, as it contains 2.6 grams of fiber in every 3.5 ounces (100 grams), and more than half of it is in the form of soluble fiber.
The soluble fiber in cauliflower is food for beneficial bacteria that live in the large intestine. These bacteria, in turn, supply the body with useful short-chain fatty acids.
Soluble fiber content: 1.5 G is found in 92 g of cooked broccoli.
7. foods rich in fiber Turnips
Turnip is a bulbous plant. They are cultivated worldwide in temperate areas. Small bulbs are often used as food for humans, while large bulbs are often used as feed for livestock.
Potassium, calcium, and vitamins C and K are the nutrients found in radish in the highest concentration. They are also useful for increasing the amount of fiber in your diet.
Soluble fiber content: 1.7 grams in 82 grams of cooked kale.
8. foods rich in fiber Pears
Potassium, vitamin C, and several antioxidants are all abundant in pears. Moreover, it is a great source of fiber, as it contains 5.5 grams of medium-sized fruit. Soluble fiber contributes 29% of the total fiber content in pears, the main form is pectin.
Fructose's high concentration is a result. Pears may have a laxative effect when combined with sorbitol. If you have irritable bowel syndrome (IBS), you should control your portion sizes.
Soluble fiber content: 1.5 G is found in medium-sized pears.
9. foods rich in fiber Western beans
The beans are so named because of their distinctive shape and kidney-like color. They include many varieties: red beans, red spotted beans, white beans, and white beans.
Kidney beans are a great dietary choice because they contain fiber, synthetic carbohydrates, and protein. They are also almost fat-free and contain trace amounts of calcium and iron.
Beans, particularly pectin, are an excellent source of soluble fiber. However, some people find it difficult to digest beans. If this is the case, start increasing the pills slowly to avoid bloating.
Soluble fiber content: 3 grams in every three-quarters Cup (133 grams) of cooked beans.
10. foods rich in fiber fins
Figs were one of the first cultivated plants in the history of mankind. It is a nutrient-dense fruit that contains calcium, magnesium, potassium, B vitamins, and other nutrients.
Both dried and fresh figs are excellent sources of soluble fiber, which slows down the movement of food through the intestines, allowing more time for the absorption of nutrients.
Soluble fiber content: 1.9 g is found in 37 g of dried figs.
11. Nectarines
Nectarine is a type of Walnut, grown in temperate regions. They are similar in appearance to peaches, but their skin is smooth and hairless.
B vitamins, potassium, and vitamin E are all abundant in them. Additionally, they include a variety of compounds having antioxidant characteristics. Medium-sized nectarines contain 2.4 grams of fiber, more than half of which is in the form of soluble fiber.
12. foods rich in fiber Apricots
Apricots are small sweet fruits, the color of which ranges from yellow to Orange, sometimes red.
A strong source of vitamins A and C, they have few calories. Three apricots provide about 2.1 grams of fiber, mostly in the form of soluble fiber.
Apricots can also help with digestion. One study found that mice that ate fiber from apricots had a higher stool weight than those that only got insoluble fiber.
There are 1.4 grams of soluble fiber in 3 apricots.
13. Islands
Carrots are one of the most popular and, perhaps, the most delicious vegetables on Earth. Boiled or steamed carrots are the main ingredient in many recipes, but they can also be mashed in salads or used to make desserts such as carrot cake.
Beta-carotene, which is abundant in carrots and is later transformed into vitamin A. Vitamin A is an important factor in maintaining the health and radiance of your eyes. One cup (128 grams) of chopped carrots contains 4.6 grams of fiber, 2.4 grams of which are soluble fiber.
When widely and widely used daily, carrots can be the main source of soluble fiber in your diet.
2.4 grams of soluble fiber are present in 128 grams of cooked carrots.
14. foods rich in fiber Apples
One of the most popular fruits consumed worldwide is the apple. Most varieties are very sweet, but others such as Granny Smith can be very sour.
"An apple a day keeps you away from the doctor" this is an old proverb, but it has a practical meaning, since eating this fruit can help reduce the risk of many chronic diseases.
Apples are rich in various vitamins and minerals and are a good source of pectin, which is a soluble fiber. The pectin in apples has many health benefits, such as reducing the risk of heart disease and improving bowel function.
Soluble fiber content: 1 gram in each medium apple.
15. Guava
Guava is a tropical fruit. Their skin is usually green, and the flesh of the fruit can range from light white to dark pink.
One guava contains about 3 grams of fiber, about 30% of which is soluble fiber. It is proved that this fruit lowers blood sugar, as well as total cholesterol, triglycerides, and LDL (harmful) cholesterol levels in healthy people.
About 1.1 grams of soluble fiber are included in each guava.
16. Flax seeds
Small flaxseeds, brown or yellow in color, are common nuts in a healthy Western diet. Flaxseed is emerging as a superfood as more and more researchers point to its many health benefits.
Flaxseed contains a wide range of nutrients. Just one tablespoon provides a good dose of protein, fiber, and omega-3 fatty acids, in addition to being a rich source of many vitamins and minerals. Flaxseed can be a great way to improve the nutritional content of smoothies, sandwiches, or cereals.
Sprinkling 1 tablespoon of ground flaxseed on top of the porridge can add 3.5 grams of fiber and 2 grams of protein to breakfast. If possible, soak the flaxseed overnight, as this allows the soluble fiber to combine with water to form a gel, which aids digestion.
Soluble fiber content: 0.6-1.2 grams per tablespoon (14 grams) of raw flaxseed.
17. foods rich in fiber sunflower seeds
Sunflower seeds are a wonderfully nutritious snack and are often purchased in the form of a shell and pre-packaged.They contain about 3 grams of fiber in about a quarter cup (35 grams), 1 gram of which is in the form of soluble fiber. Moreover, it is rich in monounsaturated and polyunsaturated fats, protein, magnesium, selenium, and iron.
Soluble fiber content: 1 gram in each quarter cup (35 grams) of sunflower seeds.
18. Venice
Hazelnuts are delicious nuts that can be eaten raw or roasted for a richer flavor. It is also commonly used as an ingredient in chocolate bars and products such as Nutella and Frangelico.A quarter of a cup of hazelnuts contains about 3.3 grams of fiber, a third of which is in the form of soluble fiber. In addition, it is rich in unsaturated fats, vitamin E, thiamine, and iron. Due to their soluble fiber content, hazelnuts may help reduce the risk of heart disease by lowering LDL cholesterol (which is bad cholesterol).
Soluble fiber content: there are 1.1 grams in a quarter cup (34 grams) of hazelnuts.
19. foods rich in fiber Oatmeal
Oats are one of the most versatile healthy cereals. You can use them to make breakfast cereals, bread, pancakes, or fruit crumbs.Oats contain beta-glucan, a soluble fiber that reduces LDL (harmful) cholesterol and improves blood sugar. It is estimated that 3 grams of beta-glucan in oats per day can reduce the risk of heart disease.
About 100 grams of dry oats contain 10 grams of total fiber, including 5.8 grams of insoluble fiber, 4.2 grams of soluble fiber, and 3.6 grams of beta-glucan.
Soluble fiber content: 1.9 grams it is found in about 233 grams of cooked oats.
20. foods rich in fiber Barley
Some people may associate barley with the brewing industry, but this nutritious ancient grain is also commonly used to make soups, stews, or risotto.Like oats, it contains about 3.5% - 5.9% of the amount of soluble fiber beta-glucan, which has been shown to reduce the risk of heart disease. Other forms of soluble fiber in barley are psyllium, pectin, and guar gum.
Soluble fiber is great for your gut and overall health, reduces the risk of heart disease, and regulates blood sugar.
If you want to increase the amount of soluble fiber in your diet, you should add it regularly and gradually increase it. Besides, you should drink plenty of water. This will help the soluble fiber to turn into a gel, which helps digestion and limits constipation.