The effect of fiber cannot be overemphasized. Its many benefits are quite enormous and quite all-encompassing. For instance, fiber helps to normalize bowel movements and maintain bowel health; it decreases the level of cholesterol in the body; it helps to control blood sugar level and also help to maintain a healthy weight and so on.
Fibers are part of the nutrients required by the body for effective functioning. Hence, this article has been designed to intimate you on all food types that are high in fiber. However, let’s consider what fiber is quick.
Fiber briefly explained
Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact that your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.
Here are some foods that are rich in fiber
carrot is a root vegetable that’s tasty, crunchy, and highly nutritious. It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body. Each cup of carrot contains 4.68 grams of fiber. 6 cups of carrots daily will give you the needed intake of fiber needed for your body.
Avocados are widely enjoyed for their rich, creamy flavor and healthy fats. With 9 grams of fiber per medium-sized avocado, it would take about 3 avocados to reach your daily recommended fiber intake. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits.
The pear is a fruit enjoyed by everyone, it is tasty and nutritious. It is one of the best fruit sources of fiber. Pear is a unique fruit. Instead of being high in carbs, it is loaded with healthy fats.
Apples are particularly high in a type of soluble fiber called pectin. At 4.4 grams per apple, it takes about 7 apples to get your daily recommended fiber. Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
Strawberries are also a great source of vitamin C. Slice a few into your salad to give you more flavor and fiber. You may need to supplement with other high-fiber foods or supplements. Strawberries are a delicious, healthy option that can be eaten fresh. Interestingly, they’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants.
A medium-sized banana provides 3 grams of fiber. Bananas fill up the stomach easily and taking bananas is a great way to add some fiber to a meal or snack. Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. A green banana or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
Raspberries also contain fiber needed for the body, two cups of raspberries daily will give you the necessary amount of fiber needed for your body.
Almond butter also contains fiber, but almond milk does not.
About 1 cup of pecans can get you to your daily recommended fiber. Pecans also contain zinc, beta carotene, and other essential nutrients.
In as much as everyone likes peanuts, most of us don’t know it contains a good amount of fiber, especially when you pair it with whole-grain bread. It takes about 1 cup of roasted, unsalted peanuts to reach 28 grams.
Touted for their heart-healthy omega-3 fats, walnuts can also help you reach your fiber goals if you eat about 2 cups each day. Sprinkle on cereals and salads or blend some into your smoothie.
Great as a bowl of cooked cereal, or baked in cookies, muffins, or granola, oatmeal is particularly high in heart-healthy soluble fiber. With 4 grams of fiber per cup, it takes about 7 cups of oats to hit 28 grams. Oats are among the healthiest grain foods on the planet. They’re very high in vitamins, minerals, and antioxidants. They contain a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.
Air-popped popcorn is a healthy snack—but it’ll take you 1.5 gallons of popcorn to get the daily recommended fiber intake. Top it with a sprinkle of nutritional yeast for a cheesy flavor or experiment with your favorite herbs and spices. Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, the fiber-to-calorie ratio will decrease significantly.