The [10] High Fiber Foods Of All Time : Best Fiber Fruits & Vegetables

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High Fiber Foods
High Fiber Foods

What are High Fiber Foods ?

Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. There are lots of High Fiber Foods which provides plenty of benefits to our body. The fiber is mainly present in fruits and vegetables, so that you can take advantage of it by including them in your diet.

There are two varieties of fiber, and both are very beneficial for health. It’s important to include both kinds of fibers as part of a healthy diet. The first is Soluble Fiber which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include apples, nuts, oatmeal, beans, lentils, and blueberries. The second is Insoluble Fiber, which does not dissolve in water, can help food move through our digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole grain couscous, whole wheat bread, brown rice, cucumbers, legumes, tomatoes and carrots. Some of the best high fiber foods are shown in the below chart

High Fiber Foods
High Fiber Foods

Top 5 High Fiber Fruits

High Fiber Fruits
High Fiber Fruits

Since fruits have lots of nutritional value. There are so many fruits which are rich in fiber and provides plenty of benefits to our body. Some of the high fiber fruits with their daily values are given below :-

  • Passion fruit (Granadilla) – 24.5 grams fiber per cup (98% DV).
  • Blackberries – 8 grams fiber per cup (31% DV).
  • Avocados – 13 grams fiber per avocado (54% DV).
  • Pears – 4 grams fiber per cup (17% DV).
  • Oranges – 4 grams fiber per cup (17% DV).
  • Kiwifruit – 5 grams fiber per cup (22% DV).
  • Pomegranate – 7 grams fiber per cup (28% DV).
High Fiber Fruits
High Fiber Fruits
  • Raspberries – 8 grams fiber per cup (32% DV).
  • Guavas – 9 grams fiber per cup (36% DV).
  • Grapes – 1 gram fiber per cup (3% DV).
  • Apples – 3 grams fiber per cup (12% DV).
  • Grapefruit – 3 grams fiber per cup (10% DV).
  • Mangoes – 3 grams fiber per cup (11% DV).
  • Papaya – 2 grams fiber per cup (10% DV).
  • Cantaloupe – 2 grams fiber per cup (6% DV).

High Fiber Vegetables

High Fiber Vegetables
High Fiber Vegetables

Vegetables are one of the healthiest of all the food groups and are a great source of fiber. There are lots of high fiber vegetables to eat. Some of the best and easily available vegetables with their daily values and calories are given below –

  1. Broccoli –
    2.6 g Dietary Fiber per 100 grams
    10% Daily Value
    Calories 34
  2. Peas –
    5.0 g Dietary Fiber per 100 grams
    20% Daily Value
    Calories 81
  3. Sweet corn –
    2.7 g Dietary Fiber per 100 grams
    10% Daily Value
    Calories 86
  4. Potatoes –
    2.2 g Dietary Fiber per 100 grams
    8% Daily Value
    Calories 77
  5. Spinach –
    4 g fiber per cup cooked
    17% Daily Value
    Calories: 41
  6. Carrots –
    2.8 g Dietary Fiber per 100 grams
    11% Daily Value
    Calories 41
  7. Cabbage –
    2 g Fiber per cup
    9% Daily Value
    Calories 22
  8. Leeks –
    2 g Fiber per cup
    6% Daily Value
    Calories 54
  9. Turnips –
    3 g Fiber per cup cooked
    12% Daily Value
    Calories 34
  10. Fennel –
    3 g Fiber per cup
    11% Daily Value
    Calories 27
High Fiber Vegetables
High Fiber Vegetables

Benefits of High Fiber Foods

At the end, it is important to know some benefits of fiber, which are-

  • The recommended daily intake of fiber is 25 grams for women and 38 grams for men.
  • Fiber is incredibly important.
  • Certain types of fiber may also lower blood sugar levels.
  • Fiber itself has no calories, and adequate amounts of fiber help move food through the digestive system, promoting healthy bowel function and protecting against constipation.
  • High fiber foods can help lower blood cholesterol and prevent diabetes and heart disease.
  • To intake sufficient fiber, maintain a well-balanced diet full of fiber fruits & vegetables.

You may also read : TOP 10 OMEGA 3 RICH FOODS

Hope you like the post. It covers all your queries about fiber foods. Do commenting for any question or advice related to health and fitness. Thank You.

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