When it comes to the super foods, foods high in fiber will get the top rank of the list. Fiber is something that all nutritionist and fitness expert recommended to eat in your daily meals. This is because; foods that contain fiber will provide you immense health benefits. An efficient high fiber diet can reduce the risk of heart diseases, stokes and hypertension.
Unfortunately, peoples of 21st century are still ignoring the fiber facts and don’t meet their recommended intake. But people who eat the most fibers are trend to be the healthiest and live longer.
Fortunately, we can get all important fiber from some delicious foods, and those are easy to incorporate into any diet plan. Just take a look at the following facts that foods high in fiber can do for you:
- Helps you lower cholesterol and blood glucose
- Slow the digestion process
- Fiber makes you feel full for longer time
- Lower your blood pressure
- Daily dose of fiber often helps to get rid of constipation
- Reduce the risk of type-2 diabetes and cardiovascular diseases
- Helps you to lose weight by building lean muscle and breaking down fat.
Top 12 Super foods high in fiber.
So why don’t you want to get all these benefits from fiber rich foods, of course you should take this in both hands. You have to ensure that fitting the recommended 25-38 grams of fiber into your daily diet plan, trust me it’ll definitely provide the dividends. Add more of the top fiber-containing foods to your meal plan. Here’s take a look at the list of fiber rich foods
Lentils are the fiber powerhouses and kitchens all-stars. They are dirt cheap, and take less time to cook and are more versatile than many other legumes. One cup cooked lentils will give you almost 15 grams of dietary fiber and 12 grams of protein. They have very nominal amount of fat and low calories.
The avocados are the wonder of fruits, which different from most fruits. Instead of being high in cholesterol, it is loaded with vitamins, fiber and healthy fats. Avocados are very helpful for cardiovascular diseases and they also have numerous health benefits.
Every avocado is packed with 9 grams of fiber, also high in vitamins C, potassium, and magnesium.
An apple a day, keeps the doctor away- it’s not a joke. Apples are not only a taste and satisfying fruits you can eat, they are also rich in fiber. A medium-sized apple can give you 5 grams of fiber. This fiber rich fruits can help you to prevent obesity, aids in digestion and also relives constipation.
Raspberries are huge source of antioxidants and flavonoids; they are also with loaded with Vitamin C and manganese. Most importantly, you will get 8 grams of fiber from 1 cup of raspberries, that’s amazing isn’t it?
5. Chia Seeds
These little brown-black seeds have taken the natural health community by storm. Ever since Dr. Oz. talked about the nutritional properties of chia seeds, they have become immensely popular to the all level of peoples. Perhaps, Chia seeds are the single best source of fiber in the globe. More than that, it contains nutritious element including magnesium, phosphorus and calcium.
You will get 35 grams of fiber from 100 grams of chia seeds.
Carrot is a highly nutritious vegetable that is taste, crunchy and can also help you to feel full throughout the day. This amazing food contains Vitamin K, Vitamin B7, magnesium, and beta-carotene, antioxidants that gets turned into Vitamin A in the body. You will get 3.4 grams of fiber in one cup of carrot, which is relatively in higher side considering the low calorie content of carrots.
Artichoke is an under-valued vegetable that people don’t often talk about it. However, you could not underestimate the power of artichoke as one of the best source of fiber. One artichoke will give you almost 7 grams of dietary fiber. So try to apply it more in your healthy diet plan.
Oats may be the healthiest grains foods are available and the best way to starts your day. They are rich on a powerful soluble fiber called Beta-Glucan, which is a cholesterol fighter. The reason is, it has beneficial impact on blood sugar and helps to reduce cholesterol levels significantly. Oats are also high in Vitamins, antioxidants and minerals.
Every 1 cup of raw Oats has 16.5 grams of fiber.
Along with fiber, the Almonds are very rich in many nutrients including Vitamin E, healthy fats, Manganese and magnesium. Every 100 grams of almonds provide you 12.5 grams of fiber.
Broccoli is a type of cruciferous vegetables, and another food you should add in your diet plan. This is one of the most nutrient dense foods in the planet, which is very rich on fiber. Broccoli is relatively low in calories and high in protein, Vitamin and calcium. You will get almost 5 grams of fiber of every one cups broccoli.
11. Flax Seeds
This can provide you same benefits as chia seeds with additional antioxidants properties. Flax seeds are best source for Omega-3 and dietary fiber. You will get 4 grams of fiber from two tablespoons of flax seeds.
This leafy green vegetable has the arsenal to become the super foods. Cabbage contains number of minerals, vitamins and important fiber. The amount of potent fiber in cabbage is very hard to breakdown, so it prevents you to overeat and keeps you full for a long time.
These are some very common type of foods high in fiber. You should include them in your diet plan to get all of the health benefits associated with them. Especially, if you are looking for quick weight loss then fiber rich foods are extremely helpful. So keep eating these foods and be healthy and strong.