Fiber is good for your health and essential in healthy foods. It helps lower blood sugar and cholesterol and also plays an important role in preventing colon cancer. Moreover, eating fiber-rich healthy foods helps to avoid hemorrhoids. There are many health benefits of fiber, but only a few people are getting enough fiber in their food.
Eating food rich in fiber is the best way to increase fiber intake. Women should intake at least 25 grams daily and mean 35 to 40. However, the average person only gets 15 grams a day. Here, we will talk about the best healthy foods rich in fiber.
Healthy Foods Containing Fiber
Corn comes in various colors, from pink to blue to black, each with its unique combination of antioxidant nutrients. However, we are most familiar with the sunny, yellow variety.
Two grams of fiber can be found in a single ear of corn. It is equivalent to around a half cup of corn kernels. With roughly 3.5 grams of fiber per three-cup meal, popcorn is another excellent and calorie-efficient source of fiber.
The avocado’s creamy flesh is a fantastic source of fiber. A two-tablespoon portion has around 2 grams, and the whole fruit has about 10 grams. Additionally, avocados are a great source of mono and polyunsaturated fats. These are healthy fats that can lower cholesterol and lower the risk of heart disease.
- Whole-wheat Pasta
A simple approach to adding extra fiber to your diet is to swap out regular pasta for whole wheat pasta. Small changes in diet can make a bigger impact.
Whole-wheat pasta is probably available in grocery shops in various brands and forms. You might need to taste a few to discover the one with the best flavor and texture. However, people who are used to white pasta may find whole-wheat pasta to be an acquired taste.
- Brown Rice
If you’ve only ever eaten white rice, brown rice’s chewier texture and nuttier flavor may take some time to get used to. However, the effort will be well worth it. 3.5 grams of fiber are present in each cup.
In fact, consuming five or more servings of white rice each week increased the risk of type 2 diabetes by 17%. Adding a few servings of brown rice each week reduced the risk by 11%, according to Harvard researchers.
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- Whole-wheat Bread
White bread and other refined grains are milled, which means the grain’s outer layer (bran) and the germ—a small portion of the kernel that acts as the seed’s “embryo”—have been eliminated. Switching from white to whole wheat bread is wise because whole wheat offers these nutrient and fiber-rich components.
With 15.6 grams of fiber per cup, this small bean family member is incredibly rich in fiber. Lentils have been grown since the Neolithic era and are a fantastic source of protein, B vitamins, iron, and other minerals.
Oats include beta-glucan, a unique type of fiber. It offers many benefits in decreasing cholesterol that may help improve immune system performance.
Additionally, oats have a healthy proportion of both soluble and insoluble fiber. It decreases blood cholesterol and helps keep your digestion running smoothly.
Here are the 7 healthy foods that provide enough fiber to your body. These foods are helpful to keep you healthy by offering different advantages. Fiber has many health benefits, and smooth digestion is the most noteworthy advantage. You should always consider healthy foods that are rich in fiber. Keep reading our blogs to stay healthy and fit to lead a better life.