15 Best Healthy Foods Rich in Fiber

Hey guys, How are you? I hope you are fit. So today we have a list of the best healthy foods rich in fiber. Dietary fiber also known as roughage comes from plant-based foods and is very important for human health. Fiber helps to keep blood sugar stable feeds the friendly bacteria and supports a healthy digestive system. Consuming 25 to 30 grams of fiber per day from healthy food sources is recommended. In today's article, we will explore a list of the 15 best healthy foods rich in fiber and explain some of their benefits.

1. Avocados -

 

Avocados are one of nature's healthiest superfoods and are a great source of soluble and insoluble fiber. Soluble fiber helps to feed the friendly bacteria in your intestines. Insoluble fiber adds bulk to stools this contains 10.1 grams of fiber per cup of chopped avocado. 

2. Chia seeds - 

 

Chia seeds are one of the best natural sources of fiber and are also rich in plant protein. They are known as warrior's food in Central America and are rich in soluble and mucilaginous fiber. Two tablespoons of chia seeds contain 12 grams of fiber. 

3. Coconut - 

 

Coconut has a low glycemic index and is another wonderful source of fiber. We highly recommend baking with coconut flour or flakes. This contains 7.2 grams of fiber per cup. It is also rich in manganese folate selenium and omega-3 fatty acids.

 

4. Asparagus -

 

Eating lightly steamed asparagus is excellent for supporting digestive health. These are particularly high in insoluble fiber, which feeds friendly bacteria. One cup of asparagus contains 2.8 grams of dietary fiber.

 

5. Raspberries - 

 

Berries are the healthiest fruits to consume because their high fiber content helps you to digest the sugars within them. They are also a great source of manganese for healthy bones and skin. If you take one cup of raspberries, you will get eight grams of fiber in it.

 

6. Flax seeds - 

Flax seeds are excellent if you are suffering from constipation and are a great source of fiber antioxidants and alpha-lipoic acid. One tablespoon of these contains 2.8 grams of fiber including both soluble and insoluble varieties.

7. Blackberries - 

 

Similar to raspberries blackberries contain 7.6 grams of fiber per cup and are loaded with antioxidants called anthocyanins. These deliver more soluble fiber than almost any other fruit and are one of the healthiest on the planet. 

 

8. Quinoa - 

 

These fine grains are rich in iron magnesium vitamin B6 and potassium. They are also rich in fiber containing 5.2 grams in one cup of cooked quinoa. This is commonly used for vegan and vegetarian recipes is also gluten-free and is very easy to digest.

9. Psyllium -

 

This is a type of fiber made from the husks of the Plantago avatar plant seeds. This is well-known as a natural laxative and is sometimes used to flush out intestinal parasites. It is a powerful prebiotic helping to feed the friendly bacteria in the digestive system. One tablespoon of psyllium husk contains around three grams of dietary fiber. 

10. Macadamia nuts -

 

These healthy nuts contain 12 grams of fiber per cup and are an excellent source of trace minerals and electrolytes. They are useful for boosting energy levels improving digestion and supporting healthy bacteria in the intestinal tract.

  

11. Cacao powder - 

 

Raw cacao powder is mostly well known for its use in chocolate recipes. 2 tablespoons of this contains 4 grams of dietary fiber and a range of healthy fats. This is well known for boosting the improving blood flow and lowering inflammation in the body.

 

12. Romaine lettuce - 

 

Although this is not the most nutrient-dense salad. Romaine lettuce is actually one of the best sources of soluble fiber. Soluble fiber absorbs water to help stools move through the digestive tract. So you may need to drink more water after eating a salad. One cup of shredded romaine contains one gram of fiber and is very light and easy to eat. 

 

13. Artichoke -

 

One medium-sized artichoke contains an incredible 10.3 grams of fiber making this a fiber powerhouse. This is rich in prebiotic fiber, which helps friendly bacteria to grow in the gut. This supports a healthy immune system, brain health, blood sugar, support skin health, and much more.

 

14. Pecans - 

 

Pecan nuts are one of the richest nut sources of fiber and are very easy to digest. One cup of pecan halves contains 10 grams of fiber. These are rich in vitamin E, which is a potent antioxidant and helps to fight the effects of aging, especially on the skin and eyes. 

 

15. Spinach - 

 

This is one of the healthiest salad leaves. Being a good source of iron copper potassium and other minerals, one cup of these leaves contains one gram of fiber. We always recommend using a fresh lemon juice salad dressing when consuming salads to lower the risk of kidney stones. 

 

As you can see, it is very easy to boost your daily fiber intake by introducing some of these foods into your diet. Many modern products, such as low-carb pasta, are also made using cognac flour. 

This is one of the best sources of fiber on the planet because it absorbs 50 times its weight in water consumption. This helps you to feel fuller and supports a healthy microbiome. Remember that eating fiber-rich foods helps to keep your blood sugars under control improve your mood make you digest foods more efficiently and protect your body with age. 

Soluble fiber has also been shown to help lower the risk of colon cancer by helping to support smoother bowel movements and improving cholesterol metabolism.

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