Folks, it is important to include fiber in your diet for better gut health, weight loss, and many other benefits. People who are on a weight loss journey must include fiber in their diets. When you consume high fiber foods, you will get the feeling of fullness. So, it is important to consume fiber. In this article, we will be sharing some of the high fiber foods that you can include in your daily diet to get the maximum benefits of Fiber. So, keep reading the article till the end.
High Fiber Foods:
Read this section of the article carefully as we list down some of the high fiber foods that you can include in your daily diet either as snacks or as sides after lunch.
Strawberries (2 grams):
Strawberries are a great option for summer desserts and you can consume them as snacks as well. If you are at work, then make sure to carry them as snacks. Strawberries are very rich in fiber and contain Vitamin C, manganese, and many other antioxidants. Definitely a great high fiber snacking option
Pears (3.1 grams):
Pears are one of the tastiest high fiber foods that you can try out as snacks. If you are on a weight loss journey, then consider snacking on it as they are a very good source of all the essential fiber. They are nutritious and a natural treat for a sweet tooth
Oats (10.1 grams):
Oats are a great source of fiber and they are very high in minerals, vitamins as well as antioxidants. This is a great meal as well as a snacking option for those who are on a weight loss journey as well as for the ones who have high blood pressure and cholesterol. When you consume one bowl of oats, it contains all the soluble fiber such as beta-glucan, and it significantly helps in lowering blood sugar and cholesterol levels
Avocado:
Do you love eating avocado toast? If yes, then I am pretty sure you love eating the fruit as well. Avocado has high amounts of healthy fats and is a very good source of high fiber as well. It contains potassium, vitamin C, vitamin E, magnesium, and many B vitamins. You can definitely snack on it for a healthy and tasty treat
Raspberries:
These are high fiber fruits that have a distinct flavor. If you love eating raspberries, then you are in for a nutritious treat, as raspberries are a great source of Vitamin C, Fiber as well as manganese. You can consider this a snacking option
Apples:
They are undoubtedly the most satisfying as well as tastiest fruits that you can try for having a great snack. Apples are a great source of fiber, and when you eat them whole, they provide both soluble as well as insoluble fiber. You can also add apples to your salads. It will not only look colorful but will also satisfy your stomach.
Carrots:
If you are a carrot lover, then you must love eating carrots. It is a root vegetable that can be cooked as well as eaten raw. They are a great source of fiber and also contain vitamin K, vitamin B6, magnesium, and beta-carotene. It is an antioxidant that converts into Vitamin A in your body. You can not only include it in your salads but also in your vegetable soup. A great option in winters
Bananas (2.6 grams):
Well, this is another fruit that is high in fiber. They are good for gaining weight, and people who are looking to gain weight can consider eating bananas. They contain Vitamin B6, Vitamin C, and Potassium. When you consume green or unripe bananas it also has a good amount of resistant starch. It is an indigestible carbohydrate which functions as a fiber. Definitely a great option if you are looking to eat less but want to be full
Broccoli (2.6 grams):
Brocollis is another nutritiously dense vegetable that is a great source of fiber. They also contain Vitamin K, folate, Vitamin C, Potassium, iron as well as manganese. It also has a good amount of antioxidants, and they are very good when you are looking to fight cancer. Brocollis are high in protein, and they are very good in protein when compared to other vegetables. You can eat them sauteed as it enhances its taste.
Kidney beans (7.4 grams):
Kidney beans are very popular in Indian cuisines, they are undoubtedly one of the highest sources of fiber-rich food. This legume provides plant-based protein as well as various other nutrients. You can consider making a curry of kidney beans with just the right spices to savour the tastiest curry
Lentils (10.7 grams):
If you are on a budget and want to eat the best quality food, then consider buying lentils. They are economical, tasty, and nutritiously loaded. They are a very good source of fiber, protein as well as many other nutrients.
Chickpeas (7 grams):
Love eating hummus? Then you must love the chickpeas. Well, it is another kind of legume that is a great source of fiber, protein, and minerals. You can include it in soups, curries, along with many other dishes. Definitely a great and healthy nutritious option for people who are looking to eat clean and tasty.
Popcorn (14.5 grams):
Who doesn’t love eating popcorn? But did you know that popcorn is a good source of fiber? Yes, you can consider eating popcorn to get the much-needed dose of fiber. Air popped popcorn is very high in fiber as well as calories. When you add fat or sugar, the fiber-to-calorie ratio significantly reduces, and this makes popcorn one of the high-fiber foods.
Chia seeds (34.4 grams):
One of the most trending dishes in the past year was the chia pudding. Well, chia seeds are a very good source of fiber and they not only contain high amounts of phosphorus, calcium as well as magnesium. You can add chia seeds to jam or make homemade granola bars. Chia seeds are a very good ingredient for some really healthy snacks
Other Fiber Foods:
You can eat these foods as well if you are not much into fruits and vegetables as these are also high fiber-rich foods:
- Walnuts: 6.7 grams
- Sunflower seeds: 8.6 grams
- Fresh coconut: 9 grams
- Pistachios: 10.6 grams
- Sweet Potatoes
Now that you all have a good idea about some of the tastiest high fiber foods, it is time to know the reason why you must consume high fiber foods. So, head to the next section of the article as we reveal the reasons.
Advantages of Fiber:
Folks, in this section of the article, we will be listing down the benefits that you will get once you consume high fiber-rich foods. So, keep reading to know more.
- If you are on a weight loss journey, then consider eating high fiber foods. The reason fiber-rich foods tend to be lower in calories and they contain good amounts of minerals as well. Thus, they promote weight loss
- High fiber foods help in managing the blood sugar level. The high fiber foods are complex, and they take time to break down. This means that they do not directly enter the bloodstream quickly. Hence, it is helpful in maintaining consistent blood sugar levels
- Consuming high fiber foods helps prevent constipation. Fibers help speed up digestion, thereby preventing constipation. The insoluble fibers add bulk to the digestive tract because it is not digested by the body, and this stimulates the intestines
- If you are someone who is looking to reduce cholesterol, then you need to consume high-fiber foods. The main reason for consuming high fiber foods is that fiber helps in the digestive tract helps in reduces the body’s cholesterol absorption. This is especially true when you take statins and use fiber supplements, such as psyllium fiber.
- Also, high fiber foods are a great source of many minerals too. They can be consumed as snacks, and it reduces cancer. Consuming enough fiber helps prevent colon cancer. Apples are a great source of pectin, which has antioxidant properties.
These are some of the benefits of high fiber foods, and you can consume them on a daily basis and include some of the high-fiber fruits and vegetables in your everyday meal to get the maximum benefits.
Conclusion:
These high fiber foods are a great option for healthy snacking as well as sides for meals. When you consume these high-fiber foods, they will definitely benefit your gut health, reduce cholesterol, and help in reducing weight. Tasty, as well as healthy, is the main motto of the list provided above, which will help you choose the right food. That’s all, folks. I hope the article will help you to get all the information you need.
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