Fiber is one of the most essential nutrients for your body. It is very efficacious in enriching your digestion and lessening the risk of being diagnosed with several known chronic diseases. It is important to know that there are different types of fiber and not all of them can provide health benefits.
The role of fiber in aiding with weight loss is one of its most sought-after benefits. The intake of foods rich in fiber leaves one feeling fuller, thereby reducing their appetite. Studies have also shown that fiber will help in reducing calorie intake and cause weight loss.
Fiber is also beneficial for people with diabetes because it can help in reducing blood sugar levels. Studies have shown that the glycemic index is lower in foods that are high in fiber. That is one of the main reasons why doctors are recommending high-fiber foods to diabetes patients.
Even though the effect is not very huge, high-fiber foods can help in reducing cholesterol levels. Another main benefit of fiber is that it helps in reducing constipation. Fiber will increase the bulk of the stool and ensure a smooth movement of stool through the intestine and thus prevent constipation.
Here is the list of plant-based foods that have a high-fiber profile.
Along with dietary fiber, this delicious and healthy fruit is very rich in many nutrients. Many health experts recommend eating a high amount of strawberries because they contain loads of powerful antioxidants that can help in preventing free radical damage. They are also rich in vitamin C that will enhance your immune response. You will get around 3 grams of fiber from just one cup of fresh strawberries.
Undoubtedly, apples are the most popular fruit globally. This tasty fruit is packed with healthy nutrients, such as fiber, protein, and vitamins, etc. A medium-sized apple will provide around 4.4 grams of fiber. People usually consume apples raw or as juice. Besides, apples are an inevitable component of many salads.
Just one cup of raw avocado contains 10 grams of dietary fiber. This unique fruit is also rich in carbs and high fats. Studies have shown that avocado can provide a lot of health benefits because of the high amount of vitamin C, vitamin E, magnesium, and potassium in it.
Bananas are another popular fruit that is rich in dietary fiber. One average-sized banana can give you roughly 3.2 grams of fiber. It also contains a good amount of potassium and vitamin C, which can provide a wide range of health benefits. They can be eaten raw or can be added to a smoothie.
This nutrient-dense cruciferous vegetable offers a wide range of health benefits. Along with a good amount of dietary fiber, broccoli contains vitamin C, B vitamins, vitamin K, iron, potassium, manganese, and several antioxidants. Some recent studies are showing that broccoli also contains some potent-cancer fighting nutrients. One cup of broccoli can provide around 2.4 grams of dietary fiber.
Brussels sprout is another cruciferous vegetable that is high in fiber. It also contains a good amount of vitamin K, folate, potassium, and antioxidants that have cancer-fighting properties. One cup of raw Brussels sprouts contains around 3.3 grams worth of fiber.
This popular legume is packed with several health nutrients, including fiber. Eating this in high amounts daily can help in preventing several health problems and improves your overall well-being. One cup of cooked kidney beans can provide 12.2 grams of fiber.
Lentils are a major part of almost all healthy meals. This nutritious food is very high in fiber and protein. Taking lentils daily will be very beneficial for improving your digestive health. When cooked, a cup of lentils can give you 13.1 grams of fiber.
This popular root vegetable is a major part of many plant-based recipes. Some studies have found that eating carrots can help in improving your eye vision. Along with fiber, carrots are also rich in magnesium, vitamin B6, beta carotene, and vitamin K. Just one cup of raw carrots can provide 3.6 grams of fiber.
This popular tree nut is high in nutrients like fiber, vitamin E, magnesium, manganese, and fats. The antioxidant-rich profile of the almonds helps in averting free radical damage. From lowered blood pressure to a reduced risk of developing heart diseases, the benefits of consuming almonds regularly are in plenty. You will get around 4 grams of fiber from just 3 tablespoons of almonds.
This delicious vegetable is also rich in fiber and several other healthy nutrients, including B vitamins, beta carotene, and many minerals. An average-sized sweet potato delivers 3.8 grams of fiber.
The popularity of these tiny black seeds is ever-increasing, especially among the natural health community. In addition to fiber, chia seeds also contain good amounts of phosphorous, calcium, and magnesium. Merely an ounce of dried chia seeds is sufficient to provide you with 9.75 grams of dietary fiber.