Fiber is an important nutrient that everyone should add to their diet. Now add some best sources of fiber to your diet and stay fit.
Fiber is beneficial is many ways as it helps our body to fight with constipation, reduces your blood sugar level, helps in weight loss & much more.
The biggest question come’s in everyone mind is how should I fulfil my daily fiber intake?
Increasing your fiber intake is too easy; simply add fiber-rich foods to your diet. Here I’m going to tell you some best sources of fiber you should add to meals.
What is fiber?
Fiber is a type of carbohydrate which helps you to maintain blood sugar level, helps in weight loss, fights with constipation & many other health benefits.
There are basically 2 kinds of fiber – soluble & insoluble. Soluble fiber dissolves in the water we drink which forms a gel-like substance. Insoluble fiber does not dissolve in water & helps in the movement of food through our digestive system & prevents digestive problems like constipation.
Why Do We Need Fiber?
Fiber is derived from macronutrients, even though it is a vital nutrient everyone should add to their diet.
The normal fiber recommendation is 7 grams of fiber per 500 calories you eat. This indicates roughly 38 grams of fiber is required for men & 25 of fiber for women.
Fiber plays a vital role in:
- Fighting with constipation
- Helps in weight loss
- Reduces the risk of colon cancer
- Helps in maintaining blood sugar level
- Reduces cholesterol etc.
Fiber is beneficial in many ways, but it’s important to eat in the limit, eating too much can cause bloating & gas.
Don’t forget to drink plenty of water while increasing your fiber intake to avoid such problems.
Here are some healthy & tasty sources of fiber that everyone can add to their diet for better health.
1. Cereals (10.6 grams)
Many people start their day with cereals which are filled with nutrients, high fiber & minerals. Cereals are one of the good sources of fiber.
Cereal is beneficial in many ways as it prevents heart diseases, helps in maintaining healthy sugar level, cereal is low in calories and helps in maintaining weight & many more health benefits.
Fiber Content: 1 cup of cereals provides you around 8 grams of fiber or 10.6 grams per 100-gram serving.
2. Beans (5.11 grams)
There are multiple kinds of beans like kidney beans, chickpeas, black, pinto & navy beans.
Beans are loaded with protein, vitamins, minerals & good sources of fiber to easily fulfil your fiber intake.
Fiber Content: A normal serving of beans provides you approximately 5-11 grams of fiber depending on the variety.
3. Pears (3.1 grams)
Pears are one of the tasty and healthy fruit sources of fiber. I provide you a good amount of fiber & you can carry it with you anywhere.
Fiber Content: A medium-sized pear provides you 5.3 gram of fiber or 3.1 gram per 100-gram pear.
4. Avocados (4 grams)
Avocados are quite different from other fruits. Maximum fruits are high in carbohydrates by avocados provides you good fat & contain multiple vitamins, minerals like vitamin E, C potassium & the best sources of fiber.
Fiber Content: A medium-sized avocado provides you around 4 grams of fiber or 7 grams of fiber per 100 grams serving.
5. Raspberries (6.6 grams)
Raspberries are the tastiest & the pulpy fruit which are full of lots of nutrients.
No doubt raspberries are high in fiber & the best sources of fiber that everyone can easily consume by just adding in their snacks.
Fiber Content: A normal serving of 100 grams of raspberries provides you 6.6 grams of fiber.
6. Artichokes (5.3 grams)
Everyone was thinking what are artichokes? So artichokes are immature buds grown on a thistle plant.
Artichokes are a very nutritious vegetable that provides you multiple vitamins & minerals like Vitamin-C, K, B, calcium which makes our bones stronger & a good sources of fiber.
Fiber Content: 1cup of cooked artichokes provides you 9 gram of fiber or 5.3 grams of fiber per 100-gram serving.
7. Banana (2.5 grams)
Bananas are one of the healthy & most common fruit which can be adjusted easily in any of your meal like you can add banana in your milk oats, you can eat it directly, or by making shakes.
Banana is a good sources of fiber & also contains multiple vitamin& minerals such as potassium, Vitamin-B6, C, A, Calcium & iron
Fiber Content: A medium-sized banana provides you 3 grams of fiber or 2.5 grams per 100 grams serving.
8. Oats (10.6 grams)
Oats is one of the best food which you can add in you breakfast.
The best thing about oats is that you can make oats in multiple ways which helps you to stick to your diet without being bored.
You can also check our tasty oatmeal recipe loaded with fruits & nutrients.
Oatmeal is the best option for fulfilling your calorie intake as it provides you antioxidant compounds, minerals, vitamins & a good source of fiber.
Oats are loaded with soluble fiber which helps in maintaining blood sugar level & cholesterol
Fiber Content: A normal serving of oatmeal provides you 5.3 grams of fiber or 10.6 grams of fiber per 100-gram serving.
9. Lentils (7.5 grams)
Lentils are the most common food you can easily see in your meals if we talk about countries like India, Pakistan, Nepal, and Bangladesh. If you don’t have lentils
Lentils are a good source of fiber and provide you a good amount of macronutrients (Protein- 18 gram, Carbs- 40 grams, fat-0.8).
Eating lentils help you in reducing blood sugar level, blood pressure, cholesterol, etc.
Fiber Content: A normal serving of 1 cup cooked lentils give you 15.3 grams of fiber or 7.5 gram per 100-gram serving.
Nutrients may vary depending on the variety of lentils.
10. Chickpeas (8.6 grams)
Chickpeas are also known as garbanzo beans & one of the best vegan food high in fiber. Chickpeas are great for weight loss as it is filled with healthy nutrients & minerals.
Chickpeas are a good source of fiber that works together with other nutrients to keep you full for a longer time.
Fiber Content: 1/2 cup serving of cooked chickpeas provides you 7 gram of fiber or 8.6 gram of fiber per 100-gram serving.
11. Guavas (5.4 grams)
Guava is a tropical fruit that first originated in Mexico. Guava comes in multiple colours varying from pale green to deep yellow.
Guava is high in fiber & one of the good sources of fiber & contains lesser fat which helps you to stay fit.
Fiber Content: 1 piece of guava contains 3 grams of fiber or 5.4 grams of fiber per 100-gram serving.
12. Sweet Potato (3 grams)
Sweet potatoes are high in nutrients as it contains calcium, sodium, iron, potassium, Vitamin-A, Vitamin-C.
Sweet potatoes do not only taste yummy but a good source of fiber, protein, carbohydrates & low fat which didn’t make you fat.
Fiber Content: 1 piece provides you 3.9 gram of fiber or 3 gram of fiber per 100-gram serving.
13. Kiwi (3 grams)
Kiwis are also called Chinese gooseberry. It is an oval-shaped green fruit full of nutrients.
Kiwi is filled with multiple nutrients & minerals such as Calcium, Vitamin-A, Vitamin-C, potassium, sodium, iron & the best source of fiber.
Fiber Content: 1 piece provides 2.1 grams of fiber or 3 grams of fiber per 100-gram serving.
14. Carrots (2.8 grams)
Carrot is a root vegetable that comes in multiple colours like orange, white, yellow, white, or reddish in colour.
You can add carrots to your diet by adding them to your meal as a salad, or by drinking fresh carrot juice which helps you stay fresh.
Carrots are filled with lots of nutrients. It is a good source of fiber, beta carotene, Vitamin-K1, potassium& antioxidants.
Carrots are one of the weight loss-friendly foods which lower your cholesterol level & improve the health of your eyes.
Fiber Content: 1 piece of carrot provides you 3.6 gram of fiber or 2.8 gram of fiber per 100-gram serving.
15. Beetroot (2.8 grams)
Beetroot is a root vegetable dark red or purple in colour. Rich in multiple nutrients like folate, potassium, iron, copper, manganese, calcium, Vitamin-C, Vitamin-A, and one of a good sources of fiber, etc.
Eating beetroot helps in maintaining blood pressure, beneficial in weight loss, helps in fighting inflation & helps in improving digestive health.
Fiber Content: 1 piece of carrot provides you 2.3 gram of fiber or 2.8 gram of fiber per 100-gram serving.
16. Soybean (9.3 grams)
Soybeans are a kind of legume that originated in eastern Asia. Soybeans are a good sources of fiber, Vitamin-K, Folate, Copper, Manganese, Phosphorus, potassium & much more.
Fiber Content: A normal 100 gram of serving provides you 9.3 gram of fiber per 100 gram serving.
17. Broccoli (2.6 grams)
Broccoli is of the best weight-loss food. You can add broccoli to your salad & make it tastier you can also some mayonnaise & seasoning to it.
It is filled with multiple nutrients like Vitamin-C, K, B, potassium, iron manganese & a rich sources of fiber.
Fiber Content: A normal 1 cup of serving provides you 2.4 gram of fiber or 2.6 gram per 100 gram serving.
18. Barley (17.3 grams)
Barley is a cereal grain that people use in their dishes, bread, etc.
Eating barley may help in improving the risk of heart diseases, diabetes, multiple kinds of cancer, or much more.
Barley is filled with iron, magnesium, potassium, sodium, and a good sources of fiber.
Fiber Content: A normal 1 cup of raw barley contains 28 gram of fiber or 17.3 gram per 100 gram serving.
19. Chia seeds (34.2)
Chia seeds are small seeds black in colour and popular seeds in the health and fitness community.
These seeds are high in various nutrients like potassium, calcium, iron, Vitamin-A, C and a good sources of fiber.
Fiber Content: A normal serving of chia seeds provides you 4.1 gram of fiber or 34.2 gram of fiber per 100-gram serving.
20. Popcorn (14.5 grams)
If your goal is to fulfill your fiber intake, popcorn can be the best snack for consuming enough fiber.
Popcorns are good sources of fiber but if you add lots of fat like butter or ghee then the fiber ratio may decrease due to an increase of fat.
Fiber Content: A normal serving of 1 cup air-popped popcorn gives you 1.2 gram of fiber or 14.5 gram per 100-gram serving.
21. Dark Chocolate (5.5 grams)
Dark Chocolate is the tastiest food & to satisfy your late-night cravings.
Dark chocolate is high in antioxidants, nutrients, iron, magnesium, copper, manganese, potassium & a rich source of fiber.
While selecting the best Dark Chocolate that has a cocoa content of 70-95% or more but remembers to avoid dark chocolate or other foods high in sugar.
Fiber Content: A 100 gram serving of dark chocolate gives you 5.5 grams of fiber.
Fiber is a vital nutrient that everyone should consume as it helps in fat loss, improves blood sugar lever & helps in fighting constipation. Remember to drink plenty of water when adding fiber to your diet.
All the above-mentioned food is a good source of fiber and helps you to full your fiber intake which is 38 grams fiber for men & 25-gram fiber for women.
Try to add these fiber foods to fulfil your fiber intake & to stay fit.
Check out our blog on Healthy Source of protein recipe especially for your late-night cravings.
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