When it comes to weight loss, most people try to stay hungry most of the time. But the best thing one can do, while on a diet, is to increase the intake of fiber-rich foods. Further, fiber intake lowers down the blood sugar level and helps fight against constipation.
Sources of Best Fiber-Rich Foods
Most of the plant foods contain fiber in them, i.e. vegetables, beans, fruits, and grains, etc. It is the indigestible part of the food (like carbohydrates). It remains in the colon and helps the gut bacteria that lead to various health benefits.
Daily intake of fiber (in grams) recommended by nutritionists:
- 20g-25g for females under 50
- 30g-38g for males under 50
- 14g-31g for children under 18
- 21g for females above 50
- 30g for males above 50
Types of Fiber
Fiber is of three types:
Soluble Fiber
Fruits, vegetables, oats, barley, and legumes, etc. are the primary source of soluble fiber. It slows down the emptying process in the stomach. That helps us feel fuller.
Insoluble Fiber
Cereals, whole grain bread, nuts, seeds, and barn, etc. are a source of insoluble fiber. It regularizes the bowel movement and makes us feel fuller as well.
Resistant Starch
It is present in cooked and cooled rice and potatoes, oats, under-ripe bananas, under cook pasta, and hi-maize flour, etc. Overheating and overcooking process may destroy a large amount of resistant starch. That is why dietitians recommend not to overcook your food.
List of 15 Best Fiber-Rich Food, One Should Not Forget to Include in Their Diet
Below are some foods that are rich in fiber. One must add a handsome amount of these foods in daily routine to stay healthy.
1. Popcorns
Popcorns are the most favourite and famous snack in the world. They are a source of getting vital nutrients. It is necessary to prepare them the right way; otherwise, it may lead to overeating.
Fiber content: in 100g of popcorn, there are 15g of fiber.
2. Avocado
Avocado is a fruit, rich in potassium and fiber. It also contains different minerals and vitamins (Vitamin K, vitamin C, vitamin E, vitamin B5, and B6). People use it in many dishes due to its rich flavour. It has different kinds and shapes from big to small.
Fiber Content: 7g of fiber is available in a 100g of avocado.
3. Strawberries
Strawberries are a great source of vitamin C. These red juicy fruits contain manganese, vitamin B9, and potassium as well. They are beneficial for the heart and control the blood sugar level. They are also a source of fiber.
Fiber content: 2g of fiber is available in 100g of strawberries.
4. Bananas
Bananas are a great source of fiber; they are rich in calories, water content, proteins, sugar, and carbohydrates as well. Under ripe bananas are a great source of resistant starch.
Fiber content: in a medium-sized banana of 100g, there is 2.6g of fiber.
5. Peanuts
Peanuts are a great source of proteins, fats, carbohydrates, and fiber. It is helpful in weight loss and reduces the chances of a heart attack.
Fiber Content: in 3.5 ounces (100g) of peanuts, there is 8.5g of fiber.
6. Pears
Pears contain calories, fats, carbohydrates, sugar, and fiber. Moreover, they contain smaller amounts of magnesium, calcium, iron, folate, and vitamin B6. They consist of natural antioxidants. Eating pears helps to reduce the risk of diabetes, cancer, and heart diseases. Pears are helpful in weight loss and detoxification as well.
Fiber content: 5.52g of fiber is available in a single pear of 178g.
7. Apples
Apples are used in many recipes, such as apple pies and apple crumble cake— also be used in different juices and shakes. They are low-calorie fruits containing vitamin C and fiber as well. Eating apple can make you feel satisfied, as well.
Fiber Content: in a medium-sized apple, there is 2.5g of fiber and 86% of water content.
8. Raspberries
Raspberries are of different types, i.e. red, black, purple, and golden. They have a lot of nutritional factors, including potassium, carbohydrates, fiber, and vitamin C. It is a low caloric fruit.
Fiber content: 8g of fiber is available in a cup of 123g of raspberries.
9. Lentils
Lentils come from the legume family and are edible seeds. Apart from the fact that they have a high caloric value, they are rich in fiber as well. They are most commonly cooked in Asia and North Africa. Lentils are of different types and cooked with or without husk as well. Every lentil is composed of different kinds of antioxidants and phytochemicals. Due to their high protein content, they are alternative to meat as well.
Fiber content: 15.6g of fiber is attained when 198g of cooked lentils are consumed.
10. Pecans
Pecans are low in carbs, high in fat. They are best when it comes to savoury dishes. Pecans are mostly used in deserts and are famous for it. Further, you can eat them roasted or unroasted; with and without shells. They help with weight loss as well. Pecans can reduce the chances of cancer, heart diseases, and are helpful in diabetes management.
Fiber content: 28g of pecans halves produce 2.7g of fiber.
11. Artichokes
Artichokes are one of the high fiber rich vegetables. It is a high source of attaining vitamin K and magnesium. It takes a little more time while cooking and eating as compared to the other vegetables.
Fiber content: 7g of fiber is attained when 120g of cooked (without salt) artichoke is consumed.
12. Beetroots
Beetroot is a root vegetable. It has essential nutrients. It is rich in fiber, vitamin B9, manganese, potassium, iron, and vitamin C. One can eat it raw, cooked, and pickled as well. Beetroot juice is very much famous as well. It helps in increasing the blood flow and reducing blood pressure.
Fiber content: 100g of raw beetroots provide 2.8g of fiber.
13. Broccoli
Broccoli is from the family of cabbage, cauliflower and Brussel sprouts. It is high in nutrients like fiber, vitamin C, vitamin K, iron, and potassium. It contains a high level of water content. People eat it in raw form and cook as well. But eating steamed broccoli is best.
Fiber content: 89g of broccoli contains 2.4g of fiber.
14. Oats
Oats are whole grain and usually grown in North America and Europe—one of the best sources of getting fiber in your diet. They is also highly rich with vitamins, minerals, and antioxidants. It helps to lower cholesterol and blood sugar levels. They are an integral part of muesli, granola, oatmeal cookies, whole-wheat bread, etc. Mostly people prefer to consume it as porridge or oatmeal.
Fiber content: 100g of raw oats contain 10.6g of fiber in it.
15. Barley
Barley is available in two types, i.e. hulled or pearled barley and are used in different kinds of stews, beverages, cereals, and other dishes. It reduces the risk of many heart problems, diabetes, and cancer. People consume it to shed some weight. They are rich in fiber, vitamins, and minerals.
Fiber content: Contains 17.3g of fiber when 100g of hulled barley is consumed in raw form, while 15.6g of fiber when a person consumes 100g of raw pearl barely.
Including these best fiber-rich foods in your life can make you healthy. These foods will not only help you in reducing weight but also lower down your cholesterol level. Cooking these vegetables, lentils and grains with a right combination will help you reduce weight; otherwise, it may lead to overeating. Happy Eating to you!!!
