Fiber can keep your stomach full for a longer period as it is left undigested in the stomach and is moved onto the colon where it nourishes the good bacteria required for your overall health.
Consuming an adequate amount of fiber every day may become difficult for you. But, there are various food sources when included in your daily diet schedule, could help with your daily fiber requirement for your body.
However, aim to gradually include these food sources in your routine as their excess consumption may pose bloating or gas issues.
In addition, consume plenty of water and stay hydrated throughout the day when you increase your fiber intake.
In this article, we will discuss all the food items you may need to fulfill the need for fiber in your body.
High Fiber Foods
Pears are commonly consumed as mild sweet fruits and are known for the nutrition and antioxidants they provide.
According to this info, 100 grams of pear contains about 5.5 grams of fiber and around 84.1 grams of water content while delivering a low-calorie range of just 63 calories.
Strawberry is loaded with vitamin C and antioxidants. It has been shown that 100 grams of raw strawberries contain 2 grams of fiber, with 91 grams of water content, and just 32 calories.
Strawberries also provide magnesium, and calcium and are cholesterol-free, gluten-free, and sodium free as well.
Avocado is also a highly nutritious fruit that has been gaining popularity in recent times and is rich in healthy fats.
It is shown that 100 grams of Avocado contain 6.7 grams of fiber in it and raw avocado cubes contain around 9.78 grams of dietary fiber and 234 calories.
Besides this, the fruit is also a source of vitamin C, magnesium, Vitamin E, potassium, and B vitamins.
100 grams contains 2.4 grams of fiber which could be a good proportion for a fruit. The best way to get maximum dietary fiber from apples is to consume them with their skin.
It is shown that a medium raw apple includes around 4.4 grams of fiber and 1 cup or 125 grams of a raw apple holds 65 calories and a total of 3 grams of dietary fiber.
Raspberries are comparatively less popular among consumers. Besides, they also have a strong flavor.
A 100-gram serving of raw raspberries has 6.5 grams of fiber in it. The additional benefit is that they also may also have a considerable amount of Vitamin C and manganese.
Banana is one of the most nutritious fruits that helps you to stay full for longer periods.
A 100 grams raw banana has about 2.6 grams of fiber in it and also includes around 89 calories and 74.91 grams of water content.
Besides this, bananas also include Vitamin C, potassium, and Vitamin B6.
Beets, also popularly known as beetroot, is a root vegetable that has a high concentration of many nutrients like protein and carbs.
As per a study, nitrate-rich beetroot juice may be beneficial for controlling systolic and diastolic blood pressure but further research is required to ensure that it may also help in reducing hypertension in older age groups.
Besides, cooked and boiled beets may have about 2 grams of fiber in a 100-gram serving. To ensure maximum nutrition, they should be eaten fresh and raw.
Broccoli is a cruciferous vegetable with a loaded nutritional value. Broccoli has many nutrients which include Vitamin K, C, B, folate, iron, manganese, and above all, the anti-oxidants.
Besides this, 100 grams of raw broccoli contains around 2.6 grams of fiber and 34 calories in it which could help you keep up with the diet goals.
It belongs to the family of broccoli and is quite high in Vitamin K. It also contains potassium, folate, and antioxidants that help fight cancer.
100 grams of raw Brussels sprouts contain 3.8 grams of fiber and around 42mg of calcium content.
As cooking may affect the nutrient content, they can be consumed raw when shredded in a salad.
Combining them with other fiber-rich veggies like collard greens, carrots or cauliflower may give you a fiber-enriched salad.
Lentils are one of the most nutritious among the group of pulses. Lentils are commonly consumed for the protein in them and all the other vital nutrients it holds.
The consumption of lentils is highly beneficial since a 100 grams serving of raw lentils contain a great 10.7 grams of fiber that will keep your stomach full for a longer period.
Kidney Beans are the most popular legume worldwide. It contains loads of protein and other nutrients like carbs and potassium.
Besides that, the taste of kidney beans is incredible, going well as a filling or the main dish. Kidney beans are quite prominent in southern Asia.
Red kidney beans provide 7.4 grams of fiber and 8.67grams of protein with 100 grams of serving when cooked.
Chickpeas are also among the most widely consumed legumes annually because of their versatility.
They are loaded with nutrients like protein, vitamin C, calcium, and magnesium. It may also serve as a base for humus.
Moreover, a 100-gram serving of chickpeas contains 7.6 grams of fiber while a single cup of 160grams of cooked chickpeas may contain around 12.5grams of fiber.
Oats contains minerals, antioxidants, and vitamins and a distinct beta glucan fiber.
This soluble fiber may help keepoing you full and as per a study it may also be beneficial for sugar and cholesterol levels but more research is needed regarding the same.
In addition,100 grams of oats contain around 10.1 grams of fiber with 54mg of calcium content.
Popcorn is a beloved snack that is labeled unhealthy by many. It may come as a joyous surprise that popcorn is a healthy snack is a great source of fiber.
100 gram of popcorn has 14.5 grams of fiber in them. Therefore, you may toss other snacks and choose plain popcorn without butter, caramel, flavor, or cheese powder.
Sweet potatoes are a fun and tasty fiber-rich food that will tingle your taste buds. They contain high content of Beta carotene, Vitamin B, and other minerals.
Sweet potatoes are immensely tasty and can be utilized for various dishes like nachos dip or even replacement for bread.
Boiled sweet potato tends to give the maximum benefit. Moreover, 1 cup serving, around 133 grams of sweet potato contains 3.99 grams of fiber.
Dark chocolate is quite high in antioxidants and other nutrients but is also best for fiber consumption as the presence of 70 to 95% percent of coca in it leads to benefits.
Based on nutritional value, 100 grams of dark chocolate cacao solids contain 10.9 grams of fiber in it.
High-fiber food and snacks may help not only satisfy hunger pangs but also have benefits for the gut and may also improve your overall health.
It is essential to keep up with the fiber requirements of the body for proper bowel movement.
Also to keep blood sugar in check, include a fiber-rich food sources like sweet potatoes, oats, berries, and your favorite munchies like popcorn or dark chocolate.
Rachel has been a freelance medical writer for more than 18 years. She graduated from the University of Tennessee at Knoxville in 2005 and is currently practicing as a Certified Registered Nurse Anesthetist at a Level I trauma center.