Fiber is an integral part of a balanced diet. It is a keystone for good digestive & gut health. The importance of fiber in the diet is well-known these days, but still many don't intake enough fiber in their daily diet. According to the Institute of Medicine, recommended daily intake of fiber is 38 grams for men & 25 grams for women1. Today we are simplifying this issue for you by listing the best fiber-rich foods below. This should assist you in meeting the daily requirement goals.
1. Vegetables
Vegetables are considered nutritional powerhouses. Apart from them being the known sources of vitamins & minerals, vegetables are great sources of fiber. Some noteworthy names are Broccoli (5 grams of fiber per cup2), Brussel sprouts (4 grams per cup) & carrots (3.6 grams per cup).
2. Nuts & Seeds
Nuts & seeds are definitely nutrient packed foods. Along with healthy fats & proteins, they also offer considerable amount of fiber. Chia seeds are very popular addition to breakfast these days. They contain a staggering 10 grams of fiber in 2 tablespoons3. Flaxseeds is another option with about 8 grams of fiber per two tablespoons. Almonds, a popular nut, has grams of fiber per 2 tablespoons.
3. Whole Grains
Processing of grains reduces the fiber content in them. So, it is crucial to consume whole grains. Let's list some of these whole grains - Barley, an ancient grain, is picking momentum in healthy eaters. A cup of cooked barley offers you a total of 6 grams of fiber. Quinoa, which is included frequently in the superfoods category, provides 5 grams of fiber in one cup. Oats, another popular breakfast option, contain a type of soluble fiber called Beta Glucan4.
4. Legumes
Legumes not only offer rich amount of protein & minerals, they contain large quantities of fiber too. They are a crucial part of vegan & vegetarian diets. Some members of this category are black beans, kidney beans, lentils & chickpeas. Not to forget, the variety of antioxidants offered by them. One cup of cooked lentils has 15.6 grams of fiber. Their glycemic indices are also low.
5. Fruits
Fruits are known for their high water & mineral content. When consumed with their skin, they offer good amounts of fiber. Thoroughly wash the fruits before consuming. Berries, apples & pears are the ones you can consume for their high fiber content.
6. Avocado
Avocado, which is a fruit, gets a special mention here. Reason being that apart from its high fiber content, Avocados contains healthy monounsaturated fats. This is a very unique feature and makes them a must-have in your diet. Avocados are a staple in the Mexican cuisine. They are used in salsas, salads & smoothies. One medium-sized avocado has about 10 grams fiber5.
Conclusion
This concludes our list of fiber-rich foods. We have shared multiple options, so you have no excuses left. Always try to shop local produce for these fiber-rich foods. And as always, do not ignore the importance of fiber in your diet. They are vital for your digestion and overall health. Be mindful of your daily fiber intake & gradually increase the intake to meet the requirements of a balanced diet.
Sources:
- 1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids
- 2. Singh J, Upadhyay AK, et al. Free radicals, antioxidant property, disease outcomes and therapeutic applications of broccoli
- 3. Mohd Ali N, Yeap SK, Ho WY, Beh BK, et al. The promising future of chia, Salvia hispanica L. J Biomed Biotechnol
- 4. Othman RA, Moghadasian MH, et al. Effects of oat beta-glucan. Nutr Rev.
- 5. USDA, FoodData Central, Avocados, raw (2020)