Fiber is a type of carbohydrate that plays a major role in maintaining our digestive health and preventing a number of chronic diseases. Fiber can also help lower cholesterol levels, control blood sugar, and regulate weight. Foods like fruits, vegetables, whole grains, legumes, nuts, and seeds are packed with fiber and offer a ton of essential nutrients that are integral for overall health. Read on to learn more about these fiber-enriched food sources.
List of Foods Rich in Fiber
Listed below are the top foods rich in fiber:
1. Broccoli
This cruciferous vegetable is studied to be a rich source of fiber. It also has vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and they also contain antioxidant properties that can helps to fight cancer. Broccoli is also relatively high in protein and low in calories in comparison with other vegetables. Thus, adding extra broccoli to your food can help you reach your dietary fiber goals.
2. Quinoa
Quinoa is a gluten-free, whole-grain superfood rich in fiber that is rapidly growing in popularity due to its many nutritional and health benefits. It has a good fiber content, i.e. 1 cup of cooked quinoa contains about 5 grams of fiber in it. Quinoa is also rich in iron and amino acids that makes up protein, which helps boost overall health.
3. Avocado
Although avocado is regarded as a luxury fruit in India, it is actually a very nutritious food It is a source of healthy fat and contains a relatively higher amount of fiber and protein content too. This fruit is known to be beneficial to eat as it has fiber and monounsaturated fatty acids that help to reduce bad cholesterol.
4. Popcorn
You may be surprised to know that popcorn, which we mostly binge on while watching a movie, is also a good source of fiber. Unflavoured popcorn has a fiber content of 14.5 grams per 100 grams. It's important to note that adding sugar and fat to popcorn decreases its nutritional value significantly.
5. Edamame
Edamame, or immature soybeans is also a great source of fiber and protein. Soybean is known to have a mild flavour, pleasing texture, plenty of fiber and all the essential amino acids our body needs. Half a cup of boiled and shelled edamane is equivalent to 4 g of fiber. This food can be a great choice if one is looking for vegans and healthy options.
6. Apple
The popular saying that "an apple a day keeps the doctor away" isn't necessarily true, but studies say that apples can be a great food to boost your fiber intake, as 1 apple contains 4 grams of fiber in it. Apples also have a low glycemic index, which means eating it won't give you a blood sugar spike, as some other sweeet fruits do.
7. Dried nuts
One can consume dried nuts as a good source of dietary fiber. Dried fruits are also a source of vitamin A, vitamin C, vitamin E, carotenoids, potassium and zinc. Dried nuts contain the sugar sorbitol that helps to improve bowel movement and ease constipation and digestive system problems, if any.
Conclusion
Before you jump on the fiber-rich diet, be sure to add more fiber to your diet slowly and steadily especially if your body isn't used to it. Consuming foods packed with fiber is an excellent way to maintain a healthy diet, which is fundamental for overall health and wellbeing. It is important to note that incorporating high-fiber foods into one's diet may not only benefit one's health but can also potentially reduce healthcare costs, making it an attractive consideration for those with health insurance.