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Fiber rich foods

10 foods that are packed with fiber

Fiber rich foods 

The human body requires essential nutrients to stay fit and healthy. One of the essential nutrients that your body requires is fiber. Fiber is a key component of our diet, which ensures that we do not have constipation or suffer from heart diseases. Ensuring that you have a high fiber diet also helps to maintain good colon health and thereby avoid colorectal cancer.  

Fiber is the indigestible part of plant-based foods which feed the gut bacteria. Eating fiber-rich foods have various health benefits such as it helps to regulate blood sugar levels, healthy digestion, and keep bowel movements regular. Fiber can also help you lose weight and prevent diabetes, heart disease, cancer, and diverticular disease.

10 Foods Packed with Fiber

Fiber is the part of a plant that can't be digested. It stays in your gut and helps with bowel movements. Fiber helps you feel full so that you can prevent binge eating. It also helps in lowering cholesterol and blood sugar levels. Fiber prevents constipation and hemorrhoids, which may help lower your chance of getting colon cancer. Here are some of the best high-fiber foods:

1) Legumes: Legumes are one of the best fiber-rich foods for piles. Legumes such as lentils are excellent sources of fiber and belong to the species of a pea. They are often cultivated in India, Nepal, Afghanistan, etc, but now they have been grown throughout the world as well. There are many varieties of lentils available in the market including red lentils, green lentils, brown lentils, etc. 

Lentils are very popular because they are cheap and easy to cook ingredients. They also have a lot of health benefits for the human body. Lentils can provide 13.1 grams of fiber from one cup of cooked lentils. 

2) Wheat bran: Wheat bran contains a high amount of dietary fiber. This fibrous food has been found to give protection against colon cancer, as well as other digestive disorders such as irritable bowel syndrome. Wheat bran also plays an important role in weight loss, as the dieters who have continually added it to their meals have revealed that they lower their risk of obesity. Wheat bran is found in health and nutrition stores along with grocery stores and supermarkets.

Half a cup serving of wheat bran contains approximately 7.5 grams of dietary fiber and is also rich in minerals such as iron, calcium, sodium, and phosphorus.

3) Chia seeds: Chia seeds are one of the highly recommended superfoods, which are known to provide instant energy to the body and help in weight loss as well. Chia seeds can be eaten for breakfast, lunch, or dinner. 

4) Pears: It is a fruit that is low in calories and sodium and high in water and dietary fiber content. Pears are very versatile and can be consumed alone or used as an ingredient in many recipes. They are also rich in vitamins A and C, phosphorus, and iron.

5) Raisins: Raisins are packed with fiber and this is why raisins are a great alternative for expensive sports gels and chews. Raisins provide quick energy to improve performance.

One and a half cups of raisins can provide 3.3 grams of fiber that can improve digestion by softening the stool. Fiber helps in keeping our stomach full for a long time because it slows down the emptying of the stomach. The fiber in raisins can also decrease the level of bad cholesterol (LDL).

6) Quinoa: Quinoa is a pseudo-cereal that is loaded with essential nutrients like protein, magnesium, iron, and ample amounts of fiber. Quinoa can provide 5.2 grams of fiber from one cup of cooked quinoa.

7) Oats: The fiber-rich oats helps in stabilizing insulin levels and reduces postprandial glucose levels through beta-glucan, a potent soluble fiber that helps to keep the glycemic index low when consumed regularly. Oats can provide 16.5 grams of fiber from one cup of raw oats. Oats can easily gel well with your fiber-rich diet.

8) Almonds: This tree nut is high in many nutrients, including healthy fats, Vitamin E, manganese, magnesium, and fiber. Almonds can reduce hunger and promote weight loss. They increase the level of antioxidants in the bloodstream. One tablespoon of almonds can provide 4 grams of fiber.

9) Sweet potatoes: Sweet potato is a popular tuber that contains a high level of beta carotene, Vitamins, and fiber. A medium-sized boiled sweet potato has 3.8 grams of fiber.

10) Dark Chocolate: Dark chocolate contains antioxidants and vital nutrients like protein, carbohydrates, dietary fibers, etc. Dark chocolate can reduce oxidative stress, inflammation, and the risk of heart diseases. It can provide 3.1 grams of fiber from 100 grams of dark chocolate.

Take Away

Fiber is the part of plant foods that your body can't digest. Fiber is also known as roughage or bulk. Soluble fiber dissolves in water and traps cholesterol and bile acids in your digestive tract so your body can't absorb them. Soluble fiber also slows down the absorption of sugar and helps keep blood sugar levels steady. Insoluble fiber passes through your digestive tract without any effect.