What foods are high in fiber? Fiber is a compound found mainly a carbohydrate that your body can’t digest, that passes through our stomach and intestines relatively unchanged. The key role of fiber is to maintain a healthy digestive system and keeps our intestines cleaned. Intake of fiber can’t have any nutritional value to your body, but it has other benefits. Let’s look into the benefits we expect from consuming fiber-rich foods.
Helps In Achieving Healthy Weight:
Consuming rich-fiber foods will help you to feel full more than low-fiber foods, So you can eat less and feel satisfied for a longer time. Low intake means fewer calories that can easily burn and helps you to maintain a constant weight.
Controls Blood Sugar:
People with diabetes can take soluble fiber foods that will help to slow down the absorption of sugar from the food and maintain sugar levels in the body. Insoluble-fiber-rich foods also prevent the risk of developing type-2 diabetes.
As long as the fiber is present in your diet cholesterol absorption can be reduced, you can also take fiber supplements like psyllium fiber for more effectiveness.
Can Prevent Risk Of Gastrointestinal Cancer Risk:
Increasing fiber intake on daily basis can prevent the risk of getting certain types of cancer, that includes colon cancer. For example, pectin in apples is rich in antioxidants can protect against prostate and colon cancer.
What Foods Are High In Fiber?
- Quinoa (2.8g of fiber per 100g), which is also rich in magnesium, protein, iron, zinc, potassium.
- Oats (10.1g of fiber per 100g), consists of a soluble fiber called beta-glucan that helps in maintaining cholesterol levels and blood sugar.
- Popcorn (14.4g of fiber for 100g), very rich in fiber helps you to feel full.
- Almonds(13.3g of fiber for 100g), consist of vitamin A, healthy fats, magnesium, and manganese.
- Chia seeds (34.4g of fiber for 100g), these tiny black seed contains a high amount of phosphorous, magnesium, and calcium.
- Dark chocolate (10.9g of fiber per 100g), surprisingly it is very high in nutrients and antioxidants.
- Pistachios (10g of fiber per 100g), are rich in proteins, healthy, and antioxidants.
These are the foods that are rich in fiber contain more than 10g of fiber per 100g and many other foods like apples, strawberries, avocados, raspberries, bananas, dry fruits, and nuts, etc., can also be added to your diet as a side dish. It is recommended to take 38g for men 25g for the woman.