Health Essentials: 10 High-fiber Foods That Are Helpful in Weight Loss
Fiber is incredibly important and an essential nutrient that we must intake to promote weight loss, lower blood sugar levels and fight constipation. Above all, fiber is a class of complex carbohydrates referred to as indigestible long chains of sugar rich molecules. So, fiber leaves your stomach undigested and terminates in your colon, where it enriches friendly gut bacteria that results in various health benefits.
Complex carbohydrate foods, including fruits, veggies, grains, and legumes are some naturally fiber-rich foods. Some selected types of fibers may also promote weight loss, power blood sugar and fight constipation as well. A woman should daily intake at least 25 grams and man should 38 grams of fiber in any form. But fruits & foods are the best way to consume direct fiber. However, most people are not concerned about the consequences of low fiber intake and end up only eating almost half of that, or 13-18 grams of fiber daily.
Anyways, it’s no longer tough to increase your fiber intake — simply add some fiber-rich food to your diet that may include a high percentage of fiber as per your weight. Here we have put together 10 high-fiber foods that are not only healthy but also good in taste.
1. Pears (3.1%)
Pear is perhaps the most popular fruit that is not only tasty, but also packed with several health benefits. It’s a good source of fiber and easily available in the market. Also, it’s beneficial for the skin as well, because our skin contains the fiber from the pear so, enjoy a healthy life with a glowing skin.
Fiber Quantity: A large-sized pear contains 7 gram fiber, or 3.1 grams per 100 grams.
2. Strawberries (2%)
Of course, we all love strawberries as a delicious food comes in smoothies and desserts. This delicious fruit is one of the healthiest options for fiber than burgers and other junk foods. Also, it contains some other nutrients, including vitamin D, C, and Magnesium, it’s a fiber-rich fruit that you won’t find hard to add to your diet.
Fiber Quantity: One cup of whole strawberries contains 144 grams of fiber, or one small-sized strawberry contains 2 grams of fiber.
3. Avocado (7%)
This fruit is a little different from the rest of fruits as it is not high in carbs, rather loaded with healthy fats. But, it is really beneficial in weight loss because avocados are high in protein, vitamin C & E, potassium, magnesium, and vitamin B as well.
Fiber Quantity: One cup of sliced avocado contains 10 grams of fiber, or 7 grams in per 100 grams.
4. Apples (2.4%)
“An Apple A Day Keeps the Doctor Away.” This is an old saying that we all have read in books. But the reality is entirely different. Yes an apple keeps everyone away if you throw it hard. One of the tastiest fruits in the market, Apples are the great source of fiber and contain 3% fiber of your daily needs.
Fiber Quantity: A large apple contains 5 grams of fiber, or 2.4 grams in per 100 grams.
5. Raspberries (7.2%)
This strong flavored fruit is very high in fiber. Raspberries are loaded with vitamin C and also contain some rich nutrients.
Fiber Quantity: One cup of raspberries contains 8 grams fiber and 7.2 grams in per 100 grams.
6. Bananas (2.6%)
Bananas are packed with some essential nutrients, including vitamin C & B6, and potassium. You can get enough starch for your daily needs from an unripe banana, which is also a type of indigestible carbs that benefits like fiber.
Fiber Quantity: One cup of mashed bananas contains 6 grams of fiber, or 2.6 in per 100 grams.
7. Carrots (2.8%)
This is a root vegetable that is not only fiber rich, but also crunchy, tasty and highly nutritious. It contains enough vitamin K & B6, magnesium, and beta-carotene — an antioxidant that replaces vitamin A in your body.
Fiber Quantity: One slice of carrot has 0.1 gram fiber, and 2.8 grams in per 100 grams.
8. Beets (2.8%)
Beetroot is a root vegetable that is often recommended by nutrients for better blood circulation. It comes up with various important nutrients, including folate, iron, copper, manganese and potassium.
Fiber Quantity: One cup Juice contains 3.8 grams fiber and 2.8 grams in per 100 grams.
9. Broccoli (2.4%)
Most people don’t love broccoli unless they taste a delicious dish made of broccoli. This is a type of cruciferous vegetable and also one of the most nutrient-rich-food. It is the best fiber-rich food that you can easily add to your diet.
Fiber Quantity: 16 grams per bunch and 2.4 grams per 100 grams.
10. Artichoke (5%)
You may hardly find this vegetable unless you are specifically searching for it. This vegetable is high in many nutrients and enlist as one of the healthiest fiber-rich foods.
Fiber Quantity: 9 grams of fiber in one large artichoke and 5 grams per 100 grams.
These are easily available high-fiber foods that you can add to your diet without any hassle. There are several health benefits of taking sufficient fiber. If you are planning to lose some weight, then nothing is better than adding this to your list. These top 10 fiber-rich will make your way easier and smoother. Also, you can try with lentils, Kidney beans, oats, almonds and dark chocolate that you can carry with you.
“Without a doubt, fiber is one of the most important nutrients in the human diet. Anyone looking to overhaul their daily dietary regimen must consider the right amount of daily fiber intake. Here’s a comprehensive guide on Daily Fiber Intake for Men and Women to learn more.
Set a personal goal to start consuming fiber-rich foods right away. If you’re not a big fan of fiber, gradually ease into it to give your body time to accommodate and adjust to the change. Adopting a healthy, sustainable eating pattern is not always the easiest shift, but it can be done. It takes about three weeks to get used to a new way of eating. Be patient and remember that it’s the small decisions that make the big changes possible.”