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List of High Enriched Fiber Foods

List of High Enriched Fiber Foods

As we all know that fiber is crucial for our health. It helps in digestion and ends up in the colon, where it feeds friendly gut bacteria, driving to several health benefits.

They are also helpful to weight loss, lower blood sugar levels, and battle constipation. The approximate consumption of fiber for males and females on daily basis is 38 grams and 24 grams respectively.

What is fiber?

Fiber is a type of carbohydrate that the body can’t digest. Dietary fiber is beneficial for various things- 

  • Lessening cholesterol
  • Supporting a healthy weight 
  • Supplementing bulk to the digestive region
  • Boosting blood sugar control
  • Decreasing gastrointestinal cancer risk

Now let’s check the list of high enrich fiber food and don’t forget to add all this fiber to your diet.

1. Pears – 3.1 Grams

 The pears are one of the popular fruit that is both delicious and healthy. Pears are one of the best sources of fiber.

Fiber content- 3.1 grams per 100 grams.

2. Strawberries – 2 Grams

Strawberries are one of the healthiest fruit one can eat, full of vitamin C, manganese, and various powerful antioxidants.

Fiber content- 2 grams per 100 grams.

3. Avocado – 6.7 Grams

The avocados are loaded with healthy fats. They are rich in vitamins, potassium, magnesium, vitamin E, and several vitamins B. 

Fiber content- 6.7 grams per 100 grams.

4. Apples – 2.4 Grams

Apples are one of the delicious and fulfilling fruits one can eat apart from this they are also rich in fiber.

Fiber content- 2.4 grams per 100 grams.

5. Raspberries- 6.5 Grams

Raspberries are healthiest with a very strong taste. They are highly rich in vitamin C and manganese.

Fiber content- 6.5 grams per 100 grams.

6. Bananas- 2.6 Grams

Bananas are a great source of various nutrients, vitamin C, vitamin B6, and potassium. 

Fiber content- 2.6 grams per 100 grams.

7. Carrots- 2.8 Grams

The carrot is a delicious, crunchy, and highly nutritious vegetable. They are rich in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that transforms into vitamin A in the body.

Fiber content- 2.8 grams per 100 grams.

8. Beets- 2.8 Grams

The beetroots are rich in several crucial nutrients, such as folate, iron, copper, manganese, and potassium. They are also high with inorganic nitrates, which have various health benefits related to blood pressure regulation and exercise review.

Fiber content-  2.8 grams per 100 grams.

9. Broccoli- 2.6 Grams

Broccoli is a kind of cruciferous vegetable and one of the healthiest foods on the earth. They are high in vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and accommodates antioxidants and potent cancer-fighting nutrients.

Fiber content-  2.6 grams per 100 grams.

10. Artichoke- 5.4 Grams

Artichokes are rich in several nutrients and one of the world’s best sources of fiber. However, they are not that much popular among us. 

Fiber content- 5.4grams per 100 grams.

11. Brussels sprouts- 3.8 Grams

Brussels sprouts are related to broccoli and are cruciferous vegetables. They are rich in vitamin K, potassium, folate, and potent cancer-fighting antioxidants.

Fiber content- 3.7 grams per 100 grams.

12. Lentils- 7.3 Grams

Lentils are very economical and healthiest food. They are rich in protein and full of nutrients. 

Fiber content- 7.3 grams per 100 grams. 

13. Kidney Beans- 6.8 Grams

Kidney beans are a kind of legume and full of plant-based protein and several other nutrients.

Fiber content- 6.8 grams per 100 grams.

14. Spilt Peas- 8.3 Grams

Spilt peas are dried, split, and peeled seeds of peas.

Fiber content- 8.3 grams per 100 grams.

15. Chickpeas- 7 Grams

Again chickpeas are a kind of legume loaded with minerals, protein, and nutrients.

Fiber content- 7.6 grams per 100 grams.

16. Quinoa- 2.8 Grams

Quinoa is full of nutrients, protein, magnesium, iron, zinc, potassium, and antioxidants. 

Fiber content- 2.8 grams per 100 grams.

17. Oats- 10.1 Grams

Oats are one of the healthiest food on the earth. They are rich in vitamins, minerals, and antioxidants. They accommodate important soluble fiber known as beta-glucan, which is beneficial for blood sugar and cholesterol levels.

Fiber content- 10.1 grams per 100 grams.

18. Popcorn- 14.4 Grams

Popcorn is the ideal snack if you want to increase the intake of fiber in your diet. Air-popped popcorn is rich in fiber, and calories. 

Fiber content- 14.4 grams per 100 grams.

19. Almonds- 13.3 Grams

Almonds are rich in several nutrients, healthy fats, vitamin E, manganese, and magnesium. 

Fiber content- 13.3grams per 100 grams.

20. Chia Seeds- 34.4 Grams

Chia seeds are small black seeds that are very much popular in the health community. They are rich in nutrients, accommodates a rich amount of magnesium, phosphorus, and calcium.

Fiber content- 34.4 grams per 100 grams.

Fiber is one of the crucial nutrients that may encourage weight loss, lower blood sugar levels, and fight constipation. Most of the individuals don’t meet the suggested daily intake of fiber. Sweet potatoes and chocolates too are rich sources of fiber. 

Written by Saleh wasim

Blogger who writes topics such as Employment, News, travel, sports, events and life in Gulf.

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