Fiber is the portion of plant-derived food that cannot be fully broken down by human digestive enzymes. Fibre is important for your health as it has many health benefits. Some certain fibers are also helpful to lose weight, control your sugar level and also fight constipation. Consuming fiber has lots of health benefits including:
- Reduce Cholesterol
- Add bulk to the digestive tract
- Promote blood sugar control
- Reduce gastrointestinal cancer risk
- Promote healthy weight
Below we are going to discuss some healthy fibre-rich foods that you can use daily. It is really important to have a required amount of fiber if you really wanna spend a peaceful and healthy life.
Beans
Beans are really rich in fiber. You can easily consume them in the form of salad, soup, and you can simply cook using different techniques. Edamame beans that are steamed soybeans, healthier and fibre-filled beans to eat. A single cup of beans contains 9 grams of fibers. Some people also prefer to use these beans as a powder. They add this fiber powder to their baked goods to make them healthier.
Broccoli
Broccoli is also a vegetable that is rich in fiber. It is a type of cruciferous vegetable. It is considered one of the most nutrient heavy foods. Many studies have revealed that a cup of broccoli contains 5 grams of fiber in it that can help you to remain healthy. It is positively supportive of the bacteria in the guts. You can stay healthy by having this fibre-rich food. The good thing is that you can have it in multiple forms like as a soup, as a dish, and you can also add it to your salad.
Berries
We all know that barriers are everyone’s favourite because they are high in antioxidants but they are fiber-rich also. You can consume 4 grams of fiber daily if you consume a cup of berries. Blackberries, strawberries, and raspberries are also rich in fiber and a great source to make you more healthy daily. The most noticeable advantage of berries is that they are naturally low in calories.
Avocado
One cup of avocado have 10 grams of fiber. It means it gives you a high amount of fiber for your healthy life. Avocado can be eaten with many things like you can eat it with toast, entrees, eggs, and can also add in the salad. Avocados are also recognized for their hefty dose of healthy fats. You should add this fiber into your daily meal if you want to consume fiber in a large amount and in a good way.
Popcorns
Popcorns are called the king of snacks. 1 cup of popcorns provides you 1 gram of fiber. Popcorns are sometimes considered bad for cancer patients but certainly, they have good qualities as containing fiber. Many people like to have it in different flavours such as they like to cook it in butter. Some people also prefer sweet popcorn.
Whole Grains
It is good news for bread lovers that whole grain and whole wheat grain, brown rice, wheat pasta, and oats contain fiber. Every time when you eat brown rice and whole grains goods it means that you are eating fiber in a good amount. Whole grain could be really beneficial for you if you start consuming it daily but in a proper way.
Apples
Everyone knows the phrase, an apple a day keeps the doctor away. But the truth is that fruits can boost your fiber intake. Apples contain a rich amount of fiber. In a cup of apples, there are almost 4 grams of fiber. It is also helpful in lowering cholesterol. It also protects the arteries. No doubt apples are everyone’s favourite crunchy snacks. Having them daily you can easily control many health issues including cholesterol.
Dried Fruits
Dried fruits are especially recommended for those who are struggling with constipation. Dried fruits like dates, figs and prunes are rich in fiber. It means that they also increase your fiber intake. However, consuming too much-dried fruit can also lead you to diarrhoea which is why you should take care of it too. Have dried fruit in a balanced amount.
Potatoes
Almost all potatoes such as sweet potatoes, purple potatoes, red potatoes, and plain old potatoes are a good source of fibers. One small potato with skin can give you 3 grams of fiber. Some people prefer it as fries and chips but they have other health issues and benefits. But it can provide you with many health benefits when you use it without frying or slathered in salt. Potatoes can also protect you from many chemicals that exist in the vegetable.
Nuts
Nuts do not only have a good amount of proteins and health benefits but they are also rich in fiber. You can consume fiber in a good amount if you prefer eating nuts daily but in a proper and healthy amount. Nuts can provide you with 25 grams of fiber for women and 35 grams for men. People prefer raw and dry roasted nuts that are packed. You have anyone because both have good qualities in them.
