'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABiAAEBAQAAAAAAAAAAAAAAAAAABgcQAAEDAwMFAAAAAAAAAAAAAAIBAwQABREGIkESEyEjUQEBAQAAAAAAAAAAAAAAAAAABAYRAAMBAQEBAQAAAAAAAAAAAAECAwQRAAUG/9oADAMBAAIRAxEAPwCts2rrver85GaFqCEMJbEUE94nuAe67lA3fEwqJWqDDbIUU2Q61TJYLxnnilKmPz23Xf7n3Z1s7pGsxNSehQek88zZmzpkylZIC85MxA4STMe//9k='%3E%3C/image%3E%3C/svg%3E)
Including foods that are good sources of fiber is not only important for gut health but positively contributes to weight loss goals.
Fiber is an important nutrient in a well-balanced diet. It passes through the intestines undigested and provides food for the beneficial bacteria there, where it has a number of health benefits.
Losing weight, controlling blood sugar, and preventing constipation are just some of the potential benefits of fiber. It's estimated that 95% of American children and adults don't get enough sources of fiber in their diets.
Average daily fiber consumption in the United States is calculated at 16.2 grams. However, eating more foods that are good sources of fiber is a simple way to increase your intake. Find out how much dietary fiber you really need.
Trending
Foods that are Good Sources of Fiber
Below is a list of foods that are good sources of fiber.
1) Strawberries
Strawberries are a tasty and nutritious fruit that can be eaten right out of the container. However, they are best when fresh.
Strawberries are rich in vitamin C, manganese, and various powerful antioxidants, making them one of the healthiest fruits you can eat. One cup of fresh strawberries has three grams of fiber or two grams per 100 grams.
2) Avocados
Avocados are unlike any other fruit when it comes to their nutritional benefits. It's low in sugar and high in beneficial fats. Vitamin C, potassium, magnesium, vitamin E, and several B vitamins can all be found in abundance in avocados. They also provide many positive health effects.
Each raw avocado contains 10 grams of fiber (1 cup), or 6.7 grams per 100 grams.
3) Chickpeas
Legumes are one of the best sources of fiber you can have. They have a remarkable nutrient composition and are an excellent source of protein and fiber, both of which aid in satiety.
Chickpeas are a popular legume option due to their high fiber content. Try them in hummus, chickpea flour, or roasted whole for a crunchy, shelf-stable snack. Half a cup of cooked chickpeas contains 6g of fiber.
4) Raspberries
Raspberries have an intense flavor and are packed with health benefits. They are a good source of vitamin C and manganese. Eight grams of fiber is found in one cup of raw raspberries, or 6.5 grams per 100 grams.
5) Bananas
Vitamin C, vitamin B6, and potassium are just a few of the many nutrients that bananas provide. The resistant starch in a green or unripe banana acts like fiber and is not digested by the body. If you need a protein boost, try them in a peanut butter sandwich.
A medium-sized banana has 3.1 grams of fiber, or 2.6 grams per 100 grams. In contrast, the carbohydrate content of blueberries is, per 100 gram serving, 2.4 g. When measured in 100 grams, a serving of blackberries contains 5.3% sugar.
6) Carrots
Carrot is an extremely healthy root vegetable that also happens to be delicious and crunchy. Magnesium, beta carotene, vitamin K, and vitamin B6 are all abundant in carrots, and the body converts the antioxidant vitamin K to vitamin A.
There are 2.8 g of fiber per 100 g, or 3.6 g in 1 cup, of raw carrots.
7) Chia Seeds
Chia seeds are one of the healthiest sources of fiber you can add to your diet. One tablespoon of chia seeds can have a significant impact on your diet. There's a lot of protein and healthy fats in there, plus they're rich in fiber. You can put them in your morning bowl of oats, your afternoon yogurt, your evening pudding, your morning cereal, your salad, and your morning smoothie.
The gelatinous texture is a big hit with a lot of people. If you're not one of these people, you can avoid the problem by adding them to a smoothie or yogurt just before you eat it. This will prevent them from having time to absorb water and become overly plump.
8) Artichokes
The artichoke is a humble vegetable, rarely making headlines. However, it is one of the best sources of fiber in the world, and rich in many nutrients.
Each raw globe or French artichoke contains 6.9 grams of fiber, or 5.4 grams per 100 grams.
9) Dark Chocolate
Perhaps one of the most delectable foods ever created is dark chocolate. It's also one of the healthiest foods on the planet, with a ton of beneficial nutrients and antioxidants.
Select dark chocolate that has a cocoa content of 70-95% or higher, and skip the products that are packed with added sugar. There is 3.1 g of fiber in a single ounce (or 10.9 g per 100 grams) of cacao that is between 70 and 85% cocoa.
In conclusion, fiber is a vital nutrient that has been linked to assisting with weight loss, reducing blood sugar, and alleviating constipation. Try to include fiber-rich fruits for optimal health and digestion.
Only about a quarter of women and about a third of men get the 38 grams of fiber per day that experts recommend. Add some of the above foods to your diet to easily increase your fiber intake.
