Fiber is absolutely important and must be included in our daily foods in the right proportion.
According to some scientific research, the intake of dietary fiber is essential for preventing constipation. It helps in preventing and healing hemorrhoids, and diverticulosis.
What Is Dietary Fiber?
Fiber is, perhaps, the least understood nutrient by most people.
Fiber is a carbohydrate that cannot be digested by the human digestive system. Our body needs it but never actually digests it.
Most foods, especially foods from plant sources, have some amount of fiber naturally present in them.
There are different types of dietary fibers like cellulose, hemicellulose, gum, pectin mucilage, lignin, and soluble fiber. All of them are beneficial to health.
The soluble fibers are those dissolve in liquid, and they usually become a gel-like substance that cannot be absorbed by the body. It has a very powerful effect on metabolism and healthy bowel functioning.
The soluble fiber becomes the food of the friendly gut bacteria that help in the metabolic processes of the body.
Insoluble fiber is the soft, bulky roughage in the food that remains the same (unchanged) throughout the process of digestion. It makes the waste heavier and softer to prevent indigestion.
How Much Dietary Fiber Per Day?
As per the recommendation of The Institute of Medicine (IOM), the dietary fiber intake for men under 50 need 38 grams of fiber each day and women should consume 25 grams. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) as they usually eat fewer foods than younger people.
Most food surveys have shown that the majority of Americans are eating around half of the recommended amount of dietary fiber; as low as 15-17 grams of fiber per day.
Due to a lack of eating foods high in fiber, many persons experience severe constipation; and even hemorrhoids in some.
Fiber is also essential for slowing down digestion and achieving faster satiety that suppresses the appetite.
Excess fiber intake can also cause negative impacts on health, such as faster rushing down of foods through the intestines that reduce the absorption rate of essential vitamins and nutrients by the body. Eating too many foods high in fiber can result in bloating, cramping, and gastric.
15 Common Foods With High Fiber Content
Keep reading more to learn about 15 delicious and common foods that we have chosen as the best high fiber foods for you.
1. Chia Seeds (34.4%)
Chia seeds are considered a superfood that has several health benefits. These tiny black seeds contain 34.4 grams of fiber per 100 grams.
It is, perhaps, the best and highest fiber-rich, healthy food in the world.
Chia seed is also highly valuable to health as it contains a lot of magnesium, phosphorus, and calcium.
2. Bran Flakes (18%)
Bran Flakes are very delicious and healthy. It contains about 18 grams of fiber per 100 grams of bran flakes.
It is also rich in natural protein and several essential vitamins and minerals.
You can make a delicious shake with bran flakes together with other ingredients like vanilla, honey, and yogurt smoothie
3. Black Beans (16%)
Black beans are really tasty, and about 16% of this bean is fiber. This is a protein and fiber-rich, healthy food.
4. Pearled Barley (16%)
Every 100 grams of pearled barley has about 16 grams of fiber.
The barley grain is nutritious and contains more fiber than brown rice and oatmeal.
Barley can be used to prepare a variety of foods such as bread, muffin, barley flakes, salad, soup, etc.
5. Popcorn (14.5%)
If you are looking for a snack food with fiber, popcorn is the best one.
Every 100 grams of air-popped popcorns has about 14.5 grams of fiber in it.
Popcorn also has a healthy balance of calories, provided the use of butter, or another fat is minimized to as little as possible.
6. Almonds (12.5%)
The most popularly used tree nut is the almond. This nut has a good amount of fiber and several nutrients good for health.
It is a good source of manganese and magnesium, vitamin E, and healthy fats.
The fiber content in almonds is 12.5 grams per 100 grams.
7. Dark Chocolate (10.9%)
One most delicious and healthiest food in the world is dark chocolate.
The antioxidants and nutrients contained in dark chocolate make really beneficial to health.
A 100-gram dark chocolate bar has about 10.9 grams of soluble fiber in it.
While choosing dark chocolate, make sure that the cocoa content in it is above 75% and the least amount of added sugar in it.
8. Oats (10.6%)
Oats meal is one of the most favorite breakfast items for many people. Many vitamins, minerals, and antioxidants contained in Oats make it the best grain food for you.
Another little-known health benefits of oats meal come from the soluble fiber called beta-glucan that is contained in it. Beta-glucan fiber is exceptionally good for managing healthy blood sugar and cholesterol levels.
When you have 100 grams of oats meals, your body will be receiving about 10.6 grams of fiber; most of it is the beneficial beta-glucan fiber.
9. Pumpkin Seeds And Other Nuts
When you eat any nuts or seeds, your body gets a significant amount of natural fiber. Among all seeds, the Chia and Pumpkin seeds have the highest amount the fiber content.
The pumpkin seeds contain 18.4 % fiber, pistachios: 10%, Coconut: 9%, sunflower seeds: 8.6% and walnuts: 7%.
It is good to eat about 30 to 50 grams of nuts and seeds daily as they provide the body with a lot of vitamins, minerals, and fiber.
10. Split Peas (8.3%)
Split peas are rich in several nutrients and fiber. The fiber content in split peas is 8.3% per 100 grams.
Split peas are made from the dried, split, and peeled seeds of peas.
11. Lentils (8%)
The lentil is an edible pulse. It is a bushy annual plant of the legume family, known for its lens-shaped seeds.
Every 100 grams of lentil pulse contain 8% of fiber. It is also a very good source of copper, phosphorus, manganese, iron, protein, vitamin B1, pantothenic acid, zinc, and potassium.
Lentil with its meatier taste is the most versatile among the many legumes as it fits well into several recipes
12. Chickpeas (7.6%)
Chickpeas are another healthy legume that is loaded with fiber, nutrients, vitamins, and protein.
This legume contains about 7.6% of fiber per 100 grams.
13. Lima Beans (7%)
Lima beans are an excellent source of molybdenum. This variety of legume seeds is also a very good source of dietary fiber, copper, and manganese besides other vitamins and minerals.
Every 100 grams of Lima beans contain 7% of healthy fiber.
Lima beans taste great when they are cooked in bacon fat, paired with leeks, or mashed into soups.
14. Raspberries (7%)
Raspberries are the third most popular berry and follow right after strawberries and blueberries. They are basically nature’s candy.
Raspberries are rich sources of dietary fiber, potassium, and Vitamin C; they also contain several other vitamins and minerals in some amount.
Every 100 grams of raw raspberry contains 7% of dietary fiber.
15. Avocados (7%)
The avocado is one of the healthiest fruits that contain a high amount of healthy fats and is very low in carbohydrates.
This fruit is also very healthy and nutritious with Vitamin C, potassium, magnesium, Vitamin E, and various B-Vitamins
The dietary fiber content in Avocado fruits is 6.7 grams per 100 grams.
Avocado fruits are delicious, and they can be well integrated into salads and smoothies.
How To Remedy The Shortage Of Fiber In Diet?
Consuming about 25 to 35 grams of dietary fiber per day is essential for good health.
Several food surveys have shown the severe shortage of fiber in the daily foods generally consumed by most people.
Here are a few simple tips for increasing the intake of dietary fiber:
- Include oats and chia seeds in your daily diet
- Eat 30 grams of nuts and seeds every day
- Include leafy vegetables and legumes in your daily food
- Eat 30 grams of dark chocolate per day
- Eat mostly whole grain foods instead of the processed foods
- Have popcorn or nuts for a snack
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