10 High-Fibered Foods to Add to Your Diet

Do your diet contains food rich in Fiber? Fiber is an essential nutrient that helps people to get rid of several health issues. Fiber can also help in losing weight and reducing blood sugar levels. Fiber is a great option to treat constipation. As per research, it has been revealed that men and women should consume 38 grams and 24 grams of Fiber, respectively.

Individuals must be curious to know the foods that contain the required Fiber. There are two types of Fiber- Soluble and Insoluble. Soluble Fiber can dissolve into water and helps lowering cholesterol in the blood. At the same time, insoluble Fiber helps to maintain the digestive system. But before that, let's check the health benefits of Fiber.

  • Daily Fiber consumption will help reduce and maintain the cholesterol level in the body. It reduces the chances of heart disease.

  • Proper consumption of Fiber in food is essential to gain a healthy weight.

  • Consumption of fiber-rich food helps to maintain a healthy digestive system. Individuals suffering from digestive problems should consume fiber-rich food. It also reduces the chances of constipation and supports bowel movement.

  • Doctors often suggest consuming Fiber rich food for those who suffer from high blood sugar.

  • Fiber can also help in reducing the chances of gastrointestinal cancer risk.

The top high-fiber food that individuals should add to their diet chart is mentioned below.

1. Beans

Once people search for the best food with essential Fiber contains, beans are the prime among them. Doctors prefer beans due to their high Fiber content. Beans have almost 19 grams of Fiber per gram, and they can practically meet the fiber requirement of a human body. You can use beans in soups and salads.

As per research, it has also been noticed that regular consumption of beans can lower body weight, and you can get a slimmer waist. You will notice that consuming beans can lower your BMI or Body Mass Index.

2. Broccoli

The next food that is rich in Fiber is Broccoli. Doctors consider Broccoli an excellent food with actual fiber content. An 80 g Broccoli contains almost 2.2 g of Fiber. Consumption of Broccoli always helps to support the bacteria in the gut; thus, your stomach will stay healthy.

Daily consumption of Broccoli will help you to maintain a proper bowel function, and it will enhance a person's digestive health. This food has been proven suitable for aged people suffering from eye-related issues.

3. Berries

Among the top food that contains Fiber, berries are the most common. Individuals can get almost 4 grams of Fiber from a cup of fresh blueberries. Besides blueberries, strawberries and raspberries are also rich in high Fiber. Berries are loaded with antioxidants and will regulate free radicals.

The consumption of blueberries has made it possible to improve the blood sugar level, and it will help to protect the body cells. Consumption of berries is one of the most effective food to prevent Parkinson's. Berries help to prevent heart disease and reduce inflammation.

4. Avocados

Individuals love to consume avocados with toast, salads, and eggs. Avocados come with loads of health benefits. A seven-ounce avocado comes with almost 14 grams of Fiber, 17 grams of Carbs, and 30 grams of Fat. Besides, doctors suggest that Avocado comes with all valuable nutrients.

Avocado is one of the most prominent foods with high fiber content and has vast health benefits. The existence of nutrition in avocados helps to prevent individuals from heart disease. It is high in antioxidants and other inflammatory compounds.

5. Popcorn

One cup of popcorn contains one gram of Fiber. From children to adults, all love popcorn as a snack. Consuming popcorn as a snack can meet your cravings and fulfill your body's fiber requirement.

Consumption of popcorn is good for maintaining blood circulation and enhancing digestive health. Popcorn also can reduce the risk of cancer. Consumption of popcorn can lower the risk of diabetes.

6. Whole Grains

Bread lovers will be glad to know that whole grain is a good source of Fiber. Wholegrain contains nutrition like Fiber, vitamins, minerals, Protein, and antioxidants. One ounce of whole grain contains 3 grams of Fiber. Whole grains can help reduce cholesterol levels in your blood and lower the risk of stroke or heart disease.

Consumption of whole grains will control obesity and lower the risk of type 2 diabetes. Whole grains help in healthy digestion due to fiber content.

7. Apples

People believe the saying that "an apple a day keeps doctors away." Nothing is compared to the nutritional value of apples. One 7-ounce apple contains 104 calories, carbs 28 grams of Fiber, 5 grams, and Vitamins. Apple is great for heart health as it can maintain cholesterol levels. Doctors suggest regular consumption of apples for those who are suffering from diabetes.

8. Dried Fruits

The consumption of several types of dry fruits is suitable for those who regularly face constipation. Individuals can consume figs, prunes, or dates to enhance their immunity. Dry fruits are also suitable for keeping bowel movements smooth.

Dry fruits can lower the chance of cancer and helps to lose weight. The existence of protein and calcium also helps to maintain healthy bones.

9. Strawberries

Strawberry comes with loads of nutrients. Fresh strawberry is delicious and healthy to eat daily. 100 grams of strawberry contain 2 grams of Fiber. Besides Fiber, strawberry also comes with 91 calories, 0.67 grams of protein, and 7.68 grams of carbohydrates.

Regular consumption of strawberries can lower the chances of cancer and heart disease. Strawberries also can keep diabetes under control.

10. Nuts

Nuts are considered an immense source of protein and healthy Fat. But nuts are a great source of Fiber too. Twenty-eight grams of nuts contain 16 grams of Fat, 6 grams of carbs, and 3 grams of Fiber. Nuts are loaded with antioxidants and hence can cause cell damage. Nuts are also considered excellent for weight loss. Regular consumption of nuts can lower the chances of cholesterol and, therefore, can reduce heart disease.