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Fiber is an essential nutrient found in plant foods. There are two types of fiber i.e. soluble fiber and insoluble fiber. Both types of fiber are an important part of healthy diet. Fiber plays an important role in the function of our digestive system. Apart from controlling blood sugar levels, a fiber-rich diet also keeps your heart healthy. It is also helpful in relieving irritable bowel syndrome, losing weight and maintaining healthy and glowing skin. Not consuming the right amount of fiber can lead to stomach problems like constipation, digestion, etc. Fiber can be easily supplied with fruits, vegetables, whole grains and beans etc. Given the benefits of fiber, it is important that you pay attention to its adequate supply. Here are some foods that contain good amounts of fiber and which you can include in your diet.
Pulses and beans (Beans)
This kitchen friendly food contains a lot of fiber. You should eat a bowl of dal regularly to stay healthy. Pulses and beans such as kidney beans, gram, peas, lentils, etc., contain good amounts of nutrients like protein, iron, folate, vitamins and manganese, which are beneficial for overall health. 100 grams of pulses contain 5 grams of fiber.
Whole grains (Whole Wheat)
Whole grains are rich in fiber. Whole grains can include whole wheat, rye, oat, barley, maize, brown rice, black rice, millet, quinoa, etc. They contain proteins, B vitamins, antioxidants, and minerals such as iron, zinc, copper and magnesium along with fiber. 100 grams of whole wheat contains 7 grams of fiber.
Pear
Pears are delicious as well as healthy fruits. It is one of the best sources of fiber. A medium-sized pear contains 5.5 grams or 100 grams of pears contain 3.1 grams of fiber. In addition, pears are rich in calcium, iron, protein, antioxidants and vitamins.
Avocado
Avocado is different from most fruits. Instead of being high carb food, it contains healthy fats. They are rich in vitamin c, potassium, magnesium, vitamin E and B vitamins. Consuming them gives many benefits to your health. A cup of avocado contains 10 grams or 100 grams of avocado saps 6.7 grams of fiber.
Nuts
Nuts can be consumed as snacks for small hunger in the middle of meals. Nuts such as almonds, pistachios, walnuts and peanuts are rich in fiber. They improve your digestion and nourish the body. 100 grams of mixed nuts contain 7 grams of fiber.
Raspberry
Raspberry is a highly nutritious fruit with excellent taste. Apart from having vitamin c and fiber, they are rich in vitamin a, thymine, riboflavin, vitamin b6, calcium and zinc. A cup of raspberry contains 8 grams of fiber.
Coconut
Coconut contains high amounts of fiber. It also contains nutrients like manganese, omega-6 fatty acids, folate and selenium. Due to low glycemic index, coconut is healthy food to include in the diet. 100 grams of coconut contains 9 grams of fiber.
Flax Seeds
Flaxseeds contain nutrients such as minerals, vitamins, magnesium, copper, omega-3 fatty acids, phosphorus and fiber. These small seeds can be ground and consumed mixed with smoothies, salads and soups. 100 grams of flaxseeds contain 27 grams of fiber.
Chia Seeds
Chia seeds are a superfood. They are rich in fiber and other essential nutrients. Chia seeds are consumed by soaking them to absorb their nutrients better. 100 grams of chia seeds that help in weight loss contain 34 grams of fiber.
Banana
Bananas are a good source of many nutrients including vitamin c, vitamin b6 and potassium. Green or undercooked bananas contain an essential starch that works like fiber. A medium sized banana contains 3.1 grams or 100 grams of banana contains 2.6 grams of fiber.
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