10 High Fiber Foods You Should Eat
Fiber nutrition is an essential food choice that plays a vital role in maintaining good health. It has a lot of possible health benefits.
Such benefits are:
- Promoting weight lose
- Reducing Sugar level
- Deal with constipation
- Boosting heart Health
- Feeding friendly gut bacteria
The following table shows the recommended fibre intake for people of different ages.
| Age | Male | Female |
| 1–3 years | 14 g | 14 g |
| 4–8 years | 19.6 g | 16.8 g |
| 9–13 years | 25.2 g | 22.4 g |
| 14–18 years | 30.8 g | 25.2 g |
| 19–50 years | 38 g | 25 g |
| 51 years and over | 30 g | 21 g |
10 Best Fiber Foods
Here are our top 10 amazing fiber nutrition you shouldn’t play with:
I. Broccoli (2.6 Grams)
It provides fiber and also has vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.
It also contains antioxidants and many other nutrients that can help fight cancer. Broccoli is also relatively high in protein, compared with other vegetables. Fiber content: 2.4 gram per cup
2. Popcorn
Popcorn can be a healthy way to increase fiber. Air-popped popcorn is very high in fibre, calorie for calorie.
Interestingly, if you add fat or sugar, the fibre-to-calorie rate will start to reduce significantly.
Fibre content: 1.15 grams per cup of air-popped popcorn.
3. Chia Seeds
Chia seeds are highly nutritious, tiny black seeds. They are a good source of fibre and contain high amounts of magnesium, phosphorus.
Give chia seeds mixed into jam or add them to homemade granola bars.
Fibre content: 9.75 grams
4. Beets
The beet or beetroot, is a vegetable that contains valuable nutrients, such as folate, iron, copper, manganese, and potassium.
Beets also provide inorganic nitrate nutrients that you may have benefited for blood pressure regulation and fitness performance.
Fibre content: 3.8 grams per cup of raw beets.
5. Strawberries
Strawberries are a delicious, healthy option for eating fresh as a summer dessert or as an office snack.
As well as fibre, they also contain vitamin C, manganese, and various antioxidants.
Fibre content: 3 grams in 1 cup of fresh strawberries.
6. Avocado
The avocado is high in healthy fats and an Important source of fiber.
It also provides vitamin C, potassium, magnesium, vitamin E, and various B vitamins.
Fibre content: 10 grams in 1 cup of raw avocado,
7. Oats
Oats are a perfect source of fibre and are very high in vitamins, minerals, and antioxidants.
They contain a powerful soluble fiber called beta glucan, which blood sugar and cholesterol rate
Fibre content: 16.5 grams per cup of raw oats.
8. Split Peas
Split peas are processed from the dried, split, and peeled seeds of peas.
They’re often seen in split pea soup served alongside ham, but can be used in dhals and other recipes.
Fibre content: 16.3 grams per cup of cooked split peas.
9. Lentils
Lentils are economical, versatile, and highly nutritious. They are a good source of fiber, protein, and many other nutrients.
Fibre content: 13.1 grams per cup of cooked lentils.
10. Dark Chocolate
Dark Chocolate can be a good source of nutrients and antioxidants.
Be very sure to choose chocolates that have a cocoa content of 70%–95% or higher and avoid products with a lot of added sugar.
Bottom Line
Fiber nutrition plays a transformative role in maintaining a whole health vitality and well-being.
By Incorporating fibre-rich foods into our diets, we can open a multitude of benefits that extend beyond digestion.
A higher-fibre diet supports healthy blood sugar control, weight management, and Cardiac health while reducing the risk of chronic diseases.
