Top 9 Fiber Rich Food Items
Top 9 Fiber Rich Food Items: Fiber is carbohydrate, which remains undigested and goes to the gut. It is very beneficial in keeping the digestive system healthy and clean. Its also keeps your hunger in control and helps in weight management. It forms part of the weight loss regime for people with excessive body fat. Fiber forms a jelly-like substance by dissolving into the water.
Dietary fiber has many health benefits like reducing the blood pressure levels, inflammation, keeping in check blood glucose levels and thus beneficial in diabetes. It also lowers the blood cholesterol levels and risk of development of heart disease.
The daily recommendation for intake of dietary fiber for men is 38 grams and for women is 25 grams. However, almost every one of us is falling behind this number.
The food we eat is very critical to ensure the intake of recommended levels of required nutrients and fiber for our body. Keeping that in mind, we have brought the list of top 9 fiber rich food items that will fulfill your daily dietary needs.
One serving of about 58 grams of wheat bran contains about 24.8 grams of fiber that is 99% of the daily requirements. Wheat bran also contains manganese an important mineral for metabolism. As a healthy food, it can be mixed into cooked oatmeals, into smoothies and homemade energy bars.
Along with fiber, the fruit is rich into nutrients like vitamin E, K, and B6. Also contains potassium and folate. Among the health benefits include the reduced risk of metabolic syndrome. One serving size of 150 grams of an avocado provides 10 grams of fiber.
Carrot is a very good food to have. Among the healthy foods, it is in the list of food items rich in vitamin A. It also contains vitamin K, vitamin B6, and magnesium. Many dishes are prepared using carrots and the best part is they can be consumed raw directly or into a salad. It contains 2.8% fiber in them.
This legume is loaded with plant-based protein and many nutrients. It contains 6.4% fiber. If you are on a mission to reduce your waistline then consuming kidney beans regularly offers a great solution to healthy you.
Health conscious people are now fast adapting to take oatmeal as a regular part of their diet. Oats contain 10.6% fiber in them. They are also rich in vitamins, minerals, and antioxidants. It contains a soluble fiber called oat beta-glucan, which is beneficial to blood sugar and cholesterol levels.
It is gaining a very fast reputation as healthy food and food for weight loss. Chia seeds are tiny black seeds rich in fiber and make you full quicker. It also helps in the easy bowel movement. The seeds absorb water quickly and expand into the stomach. It contains about 34.4% of the fiber in it. I also contain a high amount of magnesium, phosphorous and calcium.
Artichokes contain a good amount of fiber in them. 100 grams of artichokes has 5 grams of fiber. It has various health benefits, as it is also rich in vitamin C, vitamin K, and folate. It is also super rich in antioxidants.