High fiber foods
High fiber foods
High fiber foods : High-fiber foods have many benefits to the diet including maintaining bowel health,
Increase heart health and boost weight loss.
According to updated nutrition guidelines, adequate fiber intake for adult males is 2.5 g / day and 5 g / day for adult females.
But most people don’t consume it.
We need both soluble and insoluble fiber in our diet.
Eating a high-fiber diet means consuming enough fruits, vegetables, whole grains and whole grains.
High-fiber foods – diet high in fiber
Grains are high-fiber foods that contain beans, lentils, and chickpeas.
Beans are a good source of fermentable fiber.
This fiber moves into the colon to help nourish, the various bacteria in the gut.
Research has shown a link between a healthy gut microbiome and a low percentage of obesity and type 2 diabetes.
What are the full fiber foods?
Food fiber has many properties.
Fiber is one of the most important foods that should be high in the diet every day because it enhances digestive function,
It regulates blood sugar and reduces appetite significantly.
Of course, adding enough fiber to your diet may not be so easy.
The amount of fiber needed in men and women varies by 25 grams per day.
The best way to make sure you get the fiber you need is to know the high fiber foods.
1-Artichokes – a diet high in fiber
Artichoke has much more fiber than other types of vegetables.
Only one artichoke contains 10 grams of fiber.
Artichokes can be used in many foods.
2-Peas
Peas are another vegetable that has a lot of fiber.
A cup of peas contains about 9 grams of dietary fiber.
Another feature of peas that makes it the perfect choice for getting the fiber you need is its low price.
Peas can be added to almost any food.
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3-Raspberries
Raspberries are one of the best features of summer.
Not only is raspberry delicious, but it also has 8 grams of fiber per cup.
Raspberries can also be served with dessert.
4-Avocado
Avocado is often known for its high-fat content, but did you know it has a lot of fiber? An avocado has about 14 grams of fiber.
5-Pears
An average pear contains about 6 grams of fiber
(Which is more than fruit like apples)
It can provide about 24% of the body’s daily need for fiber.
tip:
There is the highest amount of fiber in pear skin,
Therefore, you should not remove the skin when using pears.
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6-Full pasta – a diet high in fiber
Spaghetti can be a complete meal,
Tasty and high in fiber if you use whole pasta.
(Ie, pasta made from whole grains)
A cup of pasta has 6 grams of fiber.
If you want pasta with ingredients like peas and artichokes,
It will have much more fiber.
7-Brown rice
Just like pasta that should be made from whole flour,
Brown rice (not processed) is a better choice than white rice because it has much more fiber.
One cup of brown rice has 4 grams of fiber, while one cup of white rice has only 2 grams of fiber.
8-Prunes (dried prunes)
Plum is one of the foods that is highly recommended for the treatment of constipation.
The reason is the high fiber content.
A cup of plum has 12 grams of fiber.
9-Oats
Oatmeal is a popular breakfast all over the world because it contains very nutrients.
Another very important feature is its very high fiber atmosphere.
Each cup of oats has 8 g of fiber.
Along with the oatmeal, you can also eat some dried fruit and nuts.
10-Edamame
This type of bean cooked in the People’s Republic of China, Japan, Korea (Hawaii) is used as a snack. One cup of Edamame contains 8 grams of fiber. This oriental meal is high in protein and low in calories.
11-Flaxseed
Grate some flaxseed and pour into other foods like muffins and pancakes.
Only one tablespoon of flaxseed contains 3 grams of fiber.
Flaxseed is also rich in beneficial fats.
12-Corn – a diet high in fiber
Corn is one of the most popular food in the world.
One cup of corn has 12 grams of fiber.
13-Okra
Okra has a lot of fiber.
Half a cup of okra has 26 calories and 3 grams of fiber.
Bamboo can be made into a variety of foods.
14-Cauliflower
A cup of cauliflower has 2.8 grams of fiber.
The interesting thing about cauliflower is that the vegetable can be used in many different forms and in different foods.
You can even eat cauliflower along with other foods.
15-Potatoes
Potatoes are not very well known for their fried type.
Eating potatoes is a healthy and complete meal.
(Without additives such as oil and salt)
An average potato has about 5 grams of fiber.
Other potato contents include potassium, vitamin C, and vitamin B6.
16-Sweet potatoes
An average sweet potato contains 3.8 grams of fiber and provides more than 4 times the body’s daily need for vitamin A.
With sweet potatoes you can make many dishes, just search the recipe online.
17-Oranges
Oranges are famous for their high vitamin C content, but also high in fiber.
An average orange has 3.1 grams of fiber.
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18-Cowpea – a diet high in fiber
A cup of Cowpea has 19 grams of fiber!
It is also rich in iron and protein and is, therefore, a popular food among vegetarians.
19-Peas
One cup of chickpea contains 10.6 grams of fiber.
20.Popcorn
A cup of Popcorn contains 1.2 grams of fiber but can be used even more.
(Provided it is not too high in oil and salt and no other additives.)
21-Bananas
Bananas are excellent for treating muscle cramps and bloating as they are high in potassium.
An average banana has about 3.1 grams of fiber.
22-The cotyledon
A cup of cooked cotyledon has more than 16 grams of dietary fiber, so try to include foods that have more cotyledon in your diet.
23-Pistachio
Pistachio not only has a lot of fiber but also a lot of protein.
A cup of pistachio contains 13 grams of fiber, but keep in mind that it also has a lot of calories and fat, so you should not overdo it.
24-American walnut – a diet high in fiber
A cup of American walnut has 10 grams of fiber.
25-Blackberry
Blackberry can replace table raspberries.
A cup of blackberry has 8 grams of fiber.
26-Broccoli
A cup of cooked broccoli has about 5.2 grams of fiber.
Chilean vegetables can cause bloating and you need to cook them to prevent this.
27-Lima beans
Lima beans are, as its name implies, beans.
In countries where it is more common,
Often known as a disgusting nutrient,
it is perfectly nutritious and contains a cup of 13 grams of fiber.
28-Almonds
Almonds have many properties and are rich in minerals and vitamins.
Along with all of this, the dietary fiber in almonds is also high, with one cup containing 13 grams of fiber.
29-Lentils
One cup of lentil contains 16 grams of fiber.
Lentils are available in many foods, so you can easily choose your favorite foods and provide the fiber you need.
30-Apples – a diet high in fiber
Apples contain a set of substances needed by the body.
A small apple has 4 grams of fiber.
Eating an apple a day can guarantee the health of your digestive system.
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