It leaves your abdomen undigested and leads to your colon, the place it feeds pleasant intestine micro organism, main to numerous well being advantages (1).
Sure varieties of fiber can also promote weight reduction, decrease blood sugar ranges, and combat constipation (2).
The Academy of Vitamin and Dietetics recommends consuming about 14 grams of fiber for each 1,000 energy you devour each day. This interprets to roughly 24 grams of fiber for ladies and 38 grams for males (3).
Sadly, an estimated 95% of American adults and youngsters don’t meet the advisable each day fiber consumption. In America, the common each day fiber consumption is estimated to be 16.2 grams (4).
Fortuitously, growing your fiber consumption is comparatively simple — merely combine excessive fiber meals into your weight loss plan.
What’s fiber?
Fiber is a blanket time period that applies to any sort of carbohydrate that your physique can’t digest. The actual fact your physique doesn’t use fiber for gas doesn’t make it much less precious to your total well being.
Dietary fiber can provide the next advantages once you devour it:
Fiber gives many well being advantages, however it’s necessary to include fiber-containing meals step by step over the course of some days to keep away from antagonistic results, corresponding to bloating and gasoline.
Ingesting loads of water whilst you up your fiber consumption can also assist preserve these signs at bay.
Listed here are 22 excessive fiber meals which can be each wholesome and satisfying.
1. Pears (3.1 grams)
The pear is a well-liked fruit that’s each tasty and nutritious. It’s probably the greatest fruit sources of fiber.
Fiber content material: 5.5 grams in a medium-sized, uncooked pear, or 3.1 grams per 100 grams (9).
2. Strawberries (2 grams)
Strawberries are a scrumptious, wholesome possibility that may be eaten recent.
Curiously, they’re additionally among the many most nutrient-dense fruits you may eat, boasting a great deal of vitamin C, manganese, and varied highly effective antioxidants. Attempt some on this banana strawberry smoothie.
Fiber content material: 3 grams in 1 cup of recent strawberries, or 2 grams per 100 grams (10).
3. Avocado (6.7 grams)
The avocado is a singular fruit. As an alternative of being excessive in carbs, it’s loaded with wholesome fat.
Avocados are very excessive in vitamin C, potassium, magnesium, vitamin E, and varied B nutritional vitamins. Additionally they have quite a few well being advantages. Attempt them in certainly one of these scrumptious avocado recipes.
Fiber content material: 10 grams in 1 cup of uncooked avocado, or 6.7 grams per 100 grams (11).
4. Apples (2.4 grams) – “protein and fiber foods”
Apples are among the many tastiest and most satisfying fruits you may eat. They’re additionally comparatively excessive in fiber.
We particularly like them in salads.
Fiber content material: 4.4 grams in a medium-sized, uncooked apple, or 2.4 grams per 100 grams (12).
5. Raspberries (6.5 grams)
Raspberries are extremely nutritious with a really robust taste. They’re loaded with vitamin C and manganese.
Attempt mixing some into this raspberry tarragon dressing.
Fiber content material: One cup of uncooked raspberries comprises 8 grams of fiber, or 6.5 grams per 100 grams (13).
6. Bananas (2.6 grams)
Bananas are a great supply of many vitamins, together with vitamin C, vitamin B6, and potassium.
A inexperienced or unripe banana additionally comprises a big quantity of resistant starch, a sort of indigestible carbohydrate that features like fiber. Attempt them in a nut butter sandwich for successful of protein, too.
Fiber content material: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (14).
Different excessive fiber fruits
“protein and fiber foods”