“EAT FIBER AND BE STRONG AS FIBER. “Fiber is one of the main nutrients which is very helpful in the process of digesting in our stomach. Our digestive system will start to function much more softly when we eat foods rich in fiber. So consumption of fiber-rich foods is important as well as beneficial for our digestive system.
Eating food that is a high amount of fiber is very beneficial to our body as we have discussed in a previous post about the Importance and Benefits of Consuming Fiber Rich Foods.
However, in this article we are going to focus on Fiber-Rich Foods We should Have.
15 Best Foods Rich in Fiber
1. Broccoli Flowerets
All of us should eat nine cups of broccoli flowerets to cover the average amount of fiber that our body needs daily. Broccoli flowerets with a high amount of sulforaphane contain 3.2 grams of extra fiber in one cup. It is a food low in calories, so it is good to add some other foods along with broccoli fiber to increase the number of fiber in our body, and thereby it helps us to consume the average amount of fiber that our body needs.
2. Brussels sprouts
Brussels sprouts are also called mini cabbages because they are tiny in the figure. There are many ways of eating brussels sprouts. They can be eaten by slicing them up raw, they can be eaten by boiling, broiling, or else through frying them in the pan. Brussels sprouts hold 4 grams of fiber per cup. So we should eat seven cups of Brussels sprouts daily to give our body the amount of fiber that it needs to grow a healthy life.
3. Green peas
Green peas are a very good vegetable seed that we can grow within our home terrace itself. We usually use green peas to make curries and all. We don’t bother about the importance of a thing unless we come to know about its worth. Here comes out the secret. One full cup of green peas contains 9 grams of fiber. We need 27-28 grams of fiber daily in our body. So consumption of three cups of green peas will improve the amount of fiber in our body. So make it a daily routine to eat green peas daily. Not only this much but green peas also contain a large amount of iron, manganese, vitamin A and vitamin C. So just get started to plant a green peas plant and grab their benefits to your body.
4. Turnip greens
Turnip greens contain a high number of vitamins K and beta carotene. It is also blessed with a mild flavor that everyone likes to have. Turnip greens have been used in different ways. Such as they are used as spinach or other leafy greens, they are crushed to green smoothies, or else they are also used in the way by juicing them. One cup of turnip greens contains 5 grams of fiber. So we need to consume 5.5 cups of turnip greens to cover the average amount of fiber that our body needs in a day.
Carrot is one of a vegetable that everyone likes to consume raw. It is used in beauty tips. Carrots are very beneficial to beautify our face and also our body. In the same way, one cup of carrot contains 4.4 grams of fiber. We need to eat six cups of carrot daily to provide the amount of fiber that our body needs daily. It is not compulsory to eat them through cooking. But we can eat carrots in many ways such as: through making its juice we can drink them, or else we can eat them raw or we can eat them cooked. But one thing we should notice that lightly steamed carrots have the ability to put out large numbers of their beta carotene.
Cauliflower, mainly riced cauliflower is low-carb items of starchy vegetables. All of us know that cauliflower is mostly used to make chips, pizza crust and other, etc. We usually love to eat chips and all. Eat chips which are made up of cauliflowers. Because it has the benefit of getting fiber to our body. But we should consume a lot of cauliflowers compared to other foods to give the amount of fiber that our body needs. That is; we should consume 8.5 cups of cauliflowers daily to cover the amount of fiber that our body needs daily. Because one cup of cauliflower contains only 3 grams of fiber.
7. Whole Oats
One of the healthiest and simplest whole grains that we can eat in our daily life is Oats. Oats don’t only have the benefits of providing fiber to our body, but it imparts vitamins and minerals too. They also have a high amount of antioxidants which are very good to protect us from colon cancer. Oats also contain one of the soluble fibers named beta-glucans which always aids our body in the process of digestion and also in the absorption of nutrients.
8. Whole Wheat
A grain that is popular in versatile cereal is whole-wheat grain. It acts as an important element in pasta, noodles, couscous, baked goods, semolina, and others. Whole-wheat is one of the nutritious ingredients which provides fiber, vitamins, minerals and it also contains antioxidants which are very effective in preventing various types of cancers. Consumption of whole-wheat is very helpful in the process of digestion.
Strawberries are delicious food. It is also used in beauty tips. Strawberries can be eaten raw or by mixing them in a jar and we can drink them as juice or smoothie. Strawberries contain fiber as well as some other nutrients such as vitamin C, manganese, and other various powerful antioxidants. One cup of strawberries contains approx. 3 grams of fiber.
The avocado is one of the unique fruits. It is fruit-filled with healthy fats and a low amount of carbs. Avocado contains potassium, magnesium, vitamin E, vitamin C, vitamin B as well as fiber. One cup of avocado contains 6.7 grams of fiber. We can have them by undergoing different recipes.
Apple is one of the tastiest and loved fruits by many people. They can eat raw, juiced as well as mixed in salads. It contains a high amount of fiber. One cup of an apple contains 2.4 grams of fiber. Eat apples and live a healthy life by enjoying their taste.
Raspberries are fruits with a strong good flavor as well as with a high amount of nutrients. It contains a large amount of fiber, vitamin C as well as manganese. One cup of raspberries contains 6.5 grams of fiber. So it is very good to eat them for a healthy diet.
It is a fruit that all of us usually start to eat even from our childhood itself. Most of our homes are surrounded by banana trees. So a banana is a well-known fruit for us. Do we know its benefits? Banana has a high quantity of fiber, vitamin C, vitamin B6, and also potassium.
These are very tasty and most liked fruits by most of us. Pears contain 3.1 grams of fiber. Children too love to have them. Keep pears in your home and use them to eat whenever you feel hungry or bored. So you can get fiber to your body. It is one of the best and tasty fruits that are blessed with fiber.
So, these are some foods that are rich in fiber. The list is long though. But these are some important ones that are easily available. Have fiber and get its benefits to living a healthy and long life.