We all need fiber to stay healthy. Fiber keeps us satiated and helps in maintaining a healthy digestive system. Also, if you are trying to lose weight, eating fiber rich food can really help you by boosting the weight loss process.
Since fiber is essential for a good health, you ought to know the foods rich in fiber. Fiber is responsible for moving the foods through your digestive tract in a smooth and hassle-free manner.
Doctors suggest men and women should take the following amount of fiber on a day to day basis.
|Gender||Duration||Recommended Fiber Intake|
|Female||Daily||25 grams of fiber|
|Male||Daily||30 – 40 grams of fiber|
Without further ado, let’s take you through the list of foods which are enriched with fiber.
When it comes to being a food rich in fiber, quinoa is undoubtedly a powerhouse. Plus, it contains additional nutrients such as Iron, Vitamin B6, potassium and magnesium.
Fiber Content: 5.2 gms of fiber per one cup of cooked quinoa.
Avocados are such versatile fruits that give you the best of vitamins as well as fibers. Include avocados in your diet for a fiber boost and also to improve your overall health.
Pro Tip: Also, avocados are a great weight loss food and keep you satiated for longer periods of time.
Rich in: Fiber, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Folate & Potassium
Fiber Content: Avocados contain 10.1 grams of fiber per cup of serving. Now, that’s a lot of fiber!
Nuts and dry fruits are a healthy way of increasing your daily fiber intake. Other than containing high quality fiber, nuts are enriched with protein, Vitamin E, manganese, magnesium, riboflavin and Omega 3 Fatty Acids.
Pro Tip: Snacking on nuts every evening is one of the best ways to increase fiber intake.
Fiber Content: Nuts contain about 7.8 grams of fiber per cup of serving.
Peas are an excellent source of fiber. They are also rich sources of Vitamins, manganese, folate and protein. Eating Green Peas do not add any fat to your body and thus makes it one of the best fiber rich foods for weight loss.
Fiber Content: A serving of cooked peas contains 8.8 grams of fiber.
5. Black Beans
If you are looking forward to a food which is really high in fiber, then you should probably consider black beans. These beans are also rich in protein, thiamine, magnesium, phosphorus and folate.
Fiber Content: Black beans contain 15 grams of fiber. As you can see, this is the food with the highest fiber content per serving.
When it comes to a fiber rich food, lentils is definitely one among them. With the goodness of protein, iron, folate and manganese, you should definitely include lentils as a part of your daily diet.
Fiber Content: 15.6 grams of fiber per serving.
7. Chia Seeds
The last one to be a part of our list is chia seed. Apart from being rich in fiber, they are rich in Minerals and Omega-3 fatty acids too!
This makes chia seeds very dynamic and an important food that is to be consumed.
Fiber Content: Chia seeds contain 10.6 grams of fiber per ounce of serving. This is a good amount of fiber for a healthy body.
You need good amounts of fiber if you want to stay healthy. Eating these fiber rich foods are a great way to increase your fiber content in the body. Also, since fiber keeps you satiated, it indirectly helps you from eating unhealthy snacks frequently. Most of the foods rich in fiber are also rich in other important nutrients apart from fiber. These include protein, Omega 3 fatty acids, important vitamins and minerals.
Plan your diet wisely by including these powerful foods. You are then sure to stay healthy and thereby have a strong digestive system. Regular intake of these fiber rich foods also helps to prevent constipation problems in the first place.
What’s your take on this read? How do you manage to meet your fiber intake goals? Let us know in the comments below!