21 types of food rich in useful dietary fibers that you must add to your menu in 2022

21 types of food rich in useful dietary fibers that you must add to your menu in 2022


Dietary fiber is an incredibly important nutrient for a healthy body; They prevent your stomach from feeling indigestion because they feed the beneficial gut bacteria. Which leads to many health benefits such as maintaining a healthy body weight; regulating blood sugar levels; improve brain and immune system function; And fight constipation.

It is worth noting that dietary fiber should be consumed on a daily basis, at a rate of 25 grams for women and 38 grams for men; In order to obtain the many benefits from it. However, most people only eat about half of that, or 15-17 grams of fiber per day.

Fortunately, it is relatively easy to increase your daily fiber intake; There are many foods that contain dietary fiber and you can easily find them around you. Here are 21 types of food that contain dietary fiber.


Foods rich in dietary fiber

Where is fiber found in food? A question that comes to the minds of many, and in order to answer it, follow us in the following lines:


1. Pears (3.1%)

Pears are a type of fruit known for their delicious and nutritious flavour. It is also one of the best sources of fiber-rich fruits. One medium pear contains 5.5 grams of dietary fiber, or 3.1 grams of fiber per 100 grams of pears.


2. Strawberry (2%)

Strawberry is a delicious and favorite fruit for many. Plus, it's a healthier option than any other junk food. Interestingly, they are also among the most nutrient-dense fruits you can eat, as they are rich in vitamin C, manganese, and antioxidants. Eating one cup of strawberries gives you 3 grams of dietary fiber, which is equivalent to 2 grams of fiber per 100 grams of strawberries.


3. Avocado (6.7%)

Avocado is different from most other fruits. Instead of being high in carbohydrates, it's full of healthy fats. In addition, avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. In addition, one cup of avocado is enough to give you 10 grams of dietary fiber, which is equivalent to 6.7 grams of fiber per 100 grams of avocado.


4. Apple (2.4%)

Apples are among the most popular fruit among many. It also contains a relatively high percentage of dietary fiber. What confirms this is that a medium-sized apple gives you 4.4 grams of dietary fiber, which is equivalent to 2.4 grams of fiber per 100 grams of apples.


5. Berries (6.5%)

The berries are very nutritious with a very strong flavour. It is also rich in vitamin C and manganese. Each cup of berries contains 8 grams of fiber, which is equivalent to 6.5 grams of fiber per 100 grams of berries.


6. Banana (2.6%)

Bananas are a good source of several nutrients, including vitamin C, vitamin B6 and potassium. Green or unripe bananas also contain a lot of resistant starch, a type of indigestible carbohydrate that does the same job as dietary fiber. In addition, a medium-sized banana is enough to provide the body with 3.1 grams of dietary fiber, which is equivalent to 2.6 grams of fiber per 100 grams of bananas.


7. Carrots (2.8%)

The carrot plant is a root vegetable that is delicious, crunchy, and extremely nutritious. It also contains vitamin K, vitamin B6, magnesium and beta-carotene, which is an antioxidant that converts to vitamin A in your body. Each cup of carrots contains 3.6 grams of natural fiber, which is equivalent to 2.8 grams of fiber per 100 grams of carrots.


8. Beets (2.8%)

Beets, or beets, are a vegetable root rich in many important nutrients that you should include in your healthy diet, such as folate, iron, copper, manganese and potassium. It also contains inorganic nitrates, which are nutrients with various benefits related to blood pressure regulation and exercise performance. In addition, each cup of beets contains 3.8 grams of dietary fiber, which is equivalent to 2.8 grams of fiber per 100 grams of beets.


9. Broccoli (2.6%)

Broccoli is a cruciferous vegetable and one of the most nutrient-dense foods. It is rich in vitamin C, vitamin K, folate, vitamin B, potassium, iron and manganese and contains powerful antioxidants and nutrients to fight cancer. It is also high in protein compared to most vegetables. Each cup of broccoli contains 2.4 grams of dietary fiber, which is equivalent to 2.6 grams of fiber per 100 grams of broccoli.


10. Artichokes (8.6%)

Artichokes are not often available. However, this vegetable has the advantage of being high in many nutrients and one of the best sources of fiber in the world. Each artichoke contains 10.3 grams of dietary fiber, which is equivalent to 8.6 grams of fiber per 100 grams of artichokes.


11. Cauliflower (2.6%)

Cauliflower is a cruciferous vegetable associated with broccoli. It is high in vitamin K, potassium, folate, and powerful cancer-fighting antioxidants. One cup of cauliflower contains 4 grams of dietary fiber, which is equivalent to 2.6 grams of fiber per 100 grams of cauliflower.

Knowing that almost all vegetables contain large amounts of fiber. These include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).


12. Lentils (7.9%)

Lentils are very cheap foods. It is also among the most nutritious foods on earth. It is high in protein and rich in many important nutrients. In addition, each cup of cooked lentils contains 15.6 grams, which is equivalent to 7.9 grams of fiber per 100 grams of lentils.


13. Kidney beans (6.4%)

Beans are a common type of legume that is rich in plant protein and many different nutrients. Each cup of cooked beans contains 11.3 grams of dietary fiber, which is equivalent to 6.4 grams of fiber per 100 grams of beans.


14. Chickpea (7.6%)

Chickpeas are another type of legume that is packed with nutrients, including minerals and protein. Each cup of cooked chickpeas contains 12.5 grams, which is equivalent to 7.6 grams of fiber per 100 grams of chickpeas.

It is worth noting that most legumes are rich in protein, fiber and various nutrients. And when prepared properly, they are among the cheapest sources of good nutrition in the world. Other fiber-rich legumes include; Kidney beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).


15. Quinoa (2.8%)

Quinoa is a grain that has become incredibly popular among health-conscious people in the past few years. It is packed with many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants. Each cup of cooked quinoa contains 5.2 grams of dietary fiber, which is equivalent to 2.8 grams of fiber per 100 grams of quinoa.


16. Oats (10.6%)

Oats are among the healthiest grain foods on earth. It contains a very high content of vitamins, minerals and antioxidants. They also contain a powerful soluble fiber called oats beta-glucan, which has very beneficial effects on blood sugar and cholesterol levels. In addition, each cup of raw oats contains 16.5 grams of dietary fiber, which is equivalent to 10.6 grams of fiber per 100 grams of oats.


 17. Popcorn (14.5%)

If your goal is to increase your fiber intake, popcorn may be the best snack you can have. Popcorn is very high in fiber and calories. However, if you add a lot of fat to it, the calories from fiber will be significantly reduced. In addition, each cup of popcorn contains 1.2 grams of dietary fiber, which is equivalent to 14.5 grams of fiber per 100 grams of popcorn.


18. Almonds (12.5%)

Almonds are nuts that are very high in several nutrients, including healthy fats, vitamin E, manganese, and magnesium. Each ounce of almonds contains 3.4 grams of dietary fiber, which is equivalent to 12.5 grams per 100 grams of almonds.


19. Chia seeds (34.4%)

Chia seeds are tiny black seeds that are very popular in the natural health source community. It is highly nutritious, and contains large amounts of magnesium, phosphorous and calcium. Chia seeds may also be the best source of fiber on the planet. Each ounce of dried chia seeds contains 10.6 grams of natural fiber, which is 34.4 grams per 100 grams of chia seeds.

In addition, most nuts and seeds contain large amounts of fiber. These include coconut (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).


20. Sweet potatoes (2.5%)

Sweet potatoes are a favorite of most people for their sweet and savory flavour. It is also high in beta-carotene, B vitamins, and many minerals. In addition, one medium sweet potato (without the skin) contains 3.8 grams of fiber, or 2.5 grams of fiber per 100 grams of sweet potato.


21. Dark Chocolate (10.9%)

Dark chocolate is one of the most delicious foods. It is also rich in nutrients and one of the most antioxidant-rich foods in the world. Just be sure to choose dark chocolate with 70-95% cocoa or higher and avoid products loaded with added sugar. To get the benefits of dietary fiber from dark chocolate, you must eat at least a 1-ounce piece of dark chocolate, as it contains 3.1 grams of dietary fiber, which is equivalent to 10.9 grams of dietary fiber per 100 grams of dark chocolate.


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