10 Best Fiber-Rich Foods You Should Eat
- last year
Eating a healthy diet is important for everyone, especially for growing kids. One important part of a healthy diet is fiber. Fiber is a type of carbohydrate that our bodies can't digest. It's found in many plant-based foods and is important for keeping your digestive system healthy. Fiber helps keep you feeling full, which can prevent overeating and weight gain. It also helps regulate your blood sugar levels and can lower your risk of heart disease and certain types of cancer.
Adults should consume around 25 to 30 grams of fiber daily. The recommended daily intake for children could be 15 to 20 grams, depending on their age. Incorporating fiber-rich foods in your diet can be an easy way to reach this daily goal.
Here are 10 best fiber-rich foods you should eat.
1. Brown Rice
Unlike its processed counterpart, white rice, brown rice contains the bran and germ layers of the grain which are packed with fiber. In just one cup of cooked brown rice, individuals can consume up to 3.5 grams of fiber; almost double that compared to white rice. With over two-thirds being insoluble fiber, consuming brown rice helps promote healthy digestion and regular bowel movements while also reducing the risk of colon cancer.
2. Avocados
One medium-sized avocado contains approximately 10-13 grams of fiber, which is about 40% of the recommended daily intake for an average adult. Not only that, but avocados are also rich in other nutrients like healthful fats, vitamins, and minerals, making them a valuable and delicious addition to any diet.
3. Popcorn
Popcorn is a delicious snack that also happens to be a great source of fiber. Unlike many other snack foods, popcorn is a whole grain, meaning that it contains all three parts of the grain: the bran, germ, and endosperm. This means that it is packed with fiber, which is essential for digestive health. Air-popped popcorn can provide up to 3.6 grams of fiber per three-cup serving.
4. Chia Seeds
Chia seeds are tiny black seeds that are packed with fiber. They can be added to smoothies, oatmeal, or even used as an egg substitute in baking. Just one ounce of chia seeds contains 11 grams of fiber. They're also a great source of omega-3 fatty acids, protein, and antioxidants.
5. Beans
Whether you prefer black beans, kidney beans, or chickpeas, legumes are an excellent source of both soluble and insoluble fiber, with some varieties containing up to 16 grams of fiber per cooked cup. They're also rich in protein, iron, and other essential nutrients.
6. Broccoli
7. Brussels Sprouts
8. Nuts
9. Sweet Potatoes
10. Raspberries
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Adults should consume around 25 to 30 grams of fiber daily. The recommended daily intake for children could be 15 to 20 grams, depending on their age. Incorporating fiber-rich foods in your diet can be an easy way to reach this daily goal.
Here are 10 best fiber-rich foods you should eat.
1. Brown Rice
Unlike its processed counterpart, white rice, brown rice contains the bran and germ layers of the grain which are packed with fiber. In just one cup of cooked brown rice, individuals can consume up to 3.5 grams of fiber; almost double that compared to white rice. With over two-thirds being insoluble fiber, consuming brown rice helps promote healthy digestion and regular bowel movements while also reducing the risk of colon cancer.
2. Avocados
One medium-sized avocado contains approximately 10-13 grams of fiber, which is about 40% of the recommended daily intake for an average adult. Not only that, but avocados are also rich in other nutrients like healthful fats, vitamins, and minerals, making them a valuable and delicious addition to any diet.
3. Popcorn
Popcorn is a delicious snack that also happens to be a great source of fiber. Unlike many other snack foods, popcorn is a whole grain, meaning that it contains all three parts of the grain: the bran, germ, and endosperm. This means that it is packed with fiber, which is essential for digestive health. Air-popped popcorn can provide up to 3.6 grams of fiber per three-cup serving.
4. Chia Seeds
Chia seeds are tiny black seeds that are packed with fiber. They can be added to smoothies, oatmeal, or even used as an egg substitute in baking. Just one ounce of chia seeds contains 11 grams of fiber. They're also a great source of omega-3 fatty acids, protein, and antioxidants.
5. Beans
Whether you prefer black beans, kidney beans, or chickpeas, legumes are an excellent source of both soluble and insoluble fiber, with some varieties containing up to 16 grams of fiber per cooked cup. They're also rich in protein, iron, and other essential nutrients.
6. Broccoli
7. Brussels Sprouts
8. Nuts
9. Sweet Potatoes
10. Raspberries
#fiber #fibre #fiberrich #fiberrichfood #food #foods #vegetables #vegetable #highfiberfoods #fruit #fruits #diet #dietfood #healthyfood #healthyfoods