Escapes digestion in the stomach and finally passes into the intestine.
Here it leads to bacteria in the intestine, to all the possible health benefits ( 1 , 2 ).
Fiber also promotes weight loss [1] , lowers blood sugar levels and fights constipation ( 3 , 4 , 5 ).
Not surprisingly, studies show that people who eat more fiber, tend to be the healthiest.
For example, have a lower risk of heart disease, obesity and type 2 diabetes, and also tend to live longer ( 6 , 7 , 8 , 9 ).
The recommended [2] daily intake of 25 grams for women and 38 grams for men ( 10 ).
However, most people only eat about half of them, or 15 to 17 grams of fiber per day ( 11 ).
Fortunately, increasing your fiber [3] uptake is relatively simple, and incredibly tasty and easy to integrate some foods that are high in fiber in your diet.
Here are 22 foods rich in fiber, which are both healthy and super satisfying.
1. Bulb (3.1%)
The pear is a popular type of fruit that is both tasty and nutritious time. This is one of the best fruit sources of fiber.
Fiber: 5.5 grams in a medium-sized pear, or 3.1 g per 100 g ( 1 ).
2. Strawberry (2%)
Strawberries [4] are incredibly tasty. You know better than all the junk food in my opinion.
Interestingly, also the nutrient-rich fruits you can eat. They are full of vitamin C, manganese, and all kinds of strong antioxidants.
Fiber: 3 grams in a cup or two grams per 100 grams ( 2 ). This is very high due to the low calorie content of strawberries.
[5]
3. Avocado (6.7%)
The lawyer [6] is different than most fruits. Instead high in carbohydrates [7] , loaded with healthy fats.
Avocados are rich in vitamin C, potassium, magnesium, vitamin E and several B vitamins also have many health benefits [8] .
Fiber: 10 g in a cup or 6.7 g per 100 g ( 3 ).
4. apples (2.4%)
Apple's [9] are some of the tastiest and most satisfying fruit you can eat. They are also relatively high in fiber.
Fiber: 4.4 grams in a medium apple or 2.4 g per 100 g ( 4 ).
5. raspberries (6.5%)
Raspberries are very nutritious berries with a very strong taste. They are full of vitamin C and manganese.
Fiber Content: One cup contains 8 grams of fiber, 6.5 grams per 100 grams ( 5 ).
6. Banana (2.6%)
Bananas [10] are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.
Fiber: 3.1 grams in a medium, banana or 2.6 g per 100 g ( 6 ).
A green or ripe banana also contains a significant amount of resistant starch [11] , a type of non-digestible carbohydrates, which acts as a carbon fiber.
Other fruits rich in fiber
Blueberries [12] (3.6 grams per cup) and blackberries (7.6 grams per cup).
7. carrots (2.8%)
The carrot [13] is a root vegetable that is crispy, tasty and very nutritious.
It is rich in vitamin K, vitamin B6, magnesium, and beta-carotene, an antioxidant, vitamin A is converted in the body.
Fibre: 3.4 g in a cup, or 2.8 g per 100 g ( 7 ). This is very high given the low calorie carrot.
8. Beets (2.8%)
Beets or beet [14] , is a root vegetable that is rich in variety of important topics, such as folic acid, iron, copper, manganese and potassium nutrients.
Beets are also loaded with inorganic nitrates [15] , nutrients that have been shown to provide a number of benefits associated with the regulation of blood pressure and physical performance.
Fiber: 3.8 grams per cup, or 2.8 grams per 100 grams ( 8 ).
9. Broccoli (2.6%)
Broccoli [16] is a kind of cruciferous and is one of the most nutrient dense foods on the planet.
It is loaded with vitamin C, vitamin K, folic acid, B vitamins, potassium, iron and manganese and contains antioxidants and nutrients to the efficient control of cancer.
Broccoli is also relatively high in protein [17] compared to most plants.
Fiber: 2.4 grams per cup, or 2.6 grams per 100 grams ( 9 ).
10. Artichoke (5.4%)
The artichoke is a type of plant that are not so often speaks. However, it is high in many nutrients and is one of the best sources of fiber in the world.
Fiber, 6.9 grams on an artichoke or 5.4 grams per 100 grams of ( 10 ).
11 Brussels sprouts (3.8%)
Brussels sprouts are a cruciferous vegetables such as broccoli to stand. Brussels sprouts are rich in vitamin K, potassium, folic acid, and powerful antioxidants that fight cancer.
Fiber: 3.3 grams per cup, or 3.8 grams per 100 grams ( 11 ).
Other vegetables that are high in fiber
Almost all vegetables contain substantial amounts of fiber. Other notable examples include kale [18] (3.6%), spinach (2.2%) and tomato [19] (1.2%).
12. lenses (7.9%)
The lenses are not expensive, and are among the most nutritious foods on earth. They are rich in protein and loaded with all sorts of important nutrients.
Fiber: 15.6 grams per cup of cooked lentils or 7.9 per 100 grams ( 12 ).
13. beans (6.4%)
Beans are a popular type of vegetable. Like other legumes, which are loaded with vegetable proteins and various nutrients.
11.3 grams of fiber per cup of cooked beans or 6.4 per 100 grams ( 13 ).
14. Split Pea (8.3%)
Split peas are made from seeds dry, cracked and shelled peas.
Fiber: 16.3 grams per cup of cooked peas or 8.3 per 100 grams ( 14 ).
15. chickpeas (7.6%)
The chickpea is a different kind of legumes, which is loaded with nutrients, including minerals and proteins.
Fiber: 12.5 grams per cup of cooked or 7.6 per 100 grams (garbanzos 15 ).
Other vegetables that are high in fiber
Most legumes [20] are rich in protein, fiber and all kinds of nutrients. When properly prepared, are among the cheapest sources of quality nutrition in the world.
Other vegetables that are rich in fiber black beans (8.7%), edamame (5.2%), beans (5.3%) and beans (5.5%).
16. Quinoa (2.8%)
Quinoa [21] is a pseudo-cereal that has become very popular among health-conscious people in recent years.
Is with all kinds of charged nutrients [22] are provided, including protein, magnesium, iron, zinc, potassium, and antioxidants, to name but a few.
1.6 grams of fiber per cup of cooked quinoa or 2.8 per 100 grams ( 16 ).
17. oats (10.6%)
Oats may be the healthiest grain foods on the planet. They are rich in vitamins, minerals and antioxidants.
They contain an effective soluble fiber called beta-glucan, which has a positive impact on the levels of blood sugar and cholesterol.
Fiber: 16.5 grams per cup uncooked oatmeal, or 10.6 grams per 100 grams ( 17 ).
Popcorn 18 (14.5%)
If your goal is to increase fiber intake, and popcorn is perhaps the best snack you can eat.
Popcorn with hot air is rich in fiber, calories, calories. However, when a large amount of fat is added, then the fiber / ratio is significantly reduced calories.
Fiber: 14.5 g per 100 g ( 18 ).
Other cereals rich in fiber
Almost all whole grains [23] are rich in fiber.
19. Mandel (12.5%)
The Mandel [24] is a popular type of nuts.
Almonds are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.
Fiber: 3.5 grams per ounce and 12.5 g per 100 g ( 19 ).
20. Chia seeds (34.4%)
Chia seeds [25] are small black seeds, which are very popular in the world of natural health.
Are highly nutritious, with a large amount of magnesium, phosphorus, calcium and magnesium. Chia seeds can also be the best source of fiber on the planet.
Fiber: 10 grams per ounce, or 34.4 grams per 100 grams ( 20 ).
Other nuts and seeds rich in fiber
Most nuts and seeds contain significant amounts of fiber. These include coconut (9%), pistachios (10%), nuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).
21. Sweet potatoes (2.5%)
The sweet potato [26] is a popular tuber that is abundant and has a delicious sweet taste. It is very rich in beta-carotene, vitamin B and many minerals.
Fiber: a medium sweet potato mash floor (without skin) contains 3.8 grams of fiber and 2.5 grams per 100 grams ( 21 ).
22. Dark chocolate (10.9%)
The dark chocolate [27] is probably one of the most delicious food in the world.
It is surprisingly high in nutrients, and is actually the richest in antioxidants and rich in nutrients [28] on the planet.
Fiber: 3.1 grams in a piece of one ounce or 10.9 grams per 100 grams ( 22 ).
Make sure black chocolate rich in cocoa (70 to 95% or more), things do not choose Zuckerladen.
Credentials
- ^ weight loss (authoritynutrition.com)
- ^ recommended (www.webmd.com)
- ^ fibers (authoritynutrition.com)
- ^ strawberries (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ lawyer (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ Health Benefits (authoritynutrition.com)
- ^ apples (authoritynutrition.com)
- ^ bananas (authoritynutrition.com)
- ^ resistant starch (authoritynutrition.com)
- ^ blueberries (authoritynutrition.com)
- ^ carrot (authoritynutrition.com)
- ^ beet (authoritynutrition.com)
- ^ nitrates (authoritynutrition.com)
- ^ Broccoli (authoritynutrition.com)
- ^ rich in protein (authoritynutrition.com)
- ^ kale (authoritynutrition.com)
- ^ tomatoes (authoritynutrition.com)
- ^ legumes (authoritynutrition.com)
- ^ quinoa (authoritynutrition.com)
- ^ nutrients (authoritynutrition.com)
- ^ whole grains (authoritynutrition.com)
- ^ almond (authoritynutrition.com)
- ^ Chia seeds (authoritynutrition.com)
- ^ batata (authoritynutrition.com)
- ^ dark chocolate (authoritynutrition.com)
- ^ nutrient dense foods (authoritynutrition.com)
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