Fiber is incredibly important leaves your stomach healthy food with fiber undigested and ends up in your colon, where it feeds friendly.
Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation (2).
The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. This translates to roughly 24 grams of fiber for women and 38 grams for men (3).
Unfortunately, an estimated 95% of American adults and children don’t meet the recommended daily fiber intake. High-fiber foods Mayo Clinic
Fortunately, increasing your fiber intake is relatively easy — simply integrate high fiber foods into your diet.
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What is Fiber?
Healthy food with fiber is a blanket time period that applies to any form of carbohydrate that your frame can’t digest. The reality your frame doesn’t use fiber for gasoline doesn’t make it much less treasured for your standard fitness.
Dietary fiber can provide the subsequent advantages whilst you eat it:
Reducing LDL cholesterol. Fiber’s presence withinside the digestive tract can assist lessen the frame’s LDL cholesterol absorption.
Promoting a wholesome weight. High fiber ingredients like culmination and veggies have a tendency to be decreased in calories.
1. Pears (3.1 grams)
The pear is a famous fruit that’s tasty and nutritious. It’s one of the satisfactory fruit assets of fiber.
Fiber content: five.five grams in a medium-sized, uncooked pear, or 3.1 grams in line with a hundred grams (9Trusted Source).
2. Strawberries (2 grams)
Strawberries are a delicious, healthful alternative that may be eaten clean.
Interestingly, they’re additionally the various maximum nutrient-dense end result you may eat, boasting hundreds of diet C, manganese, and diverse effective antioxidants. Try a few on this banana strawberry smoothie.
Fiber content: three grams in 1 cup of clean strawberries, or 2 grams according to a hundred grams (10Trusted Source).
3. Avocado (6.7 grams)
The avocado is a completely unique fruit. Instead of being excessive in carbs, it’s loaded with wholesome fats.
Avocados are very excessive in nutrition C, potassium, magnesium, nutrition E, and numerous B vitamins. They additionally have several fitness benefits. Try them in the sort of scrumptious avocado recipes.
Fiber Content: 10 grams in 1 cup of uncooked avocado, or 6.7 grams in step with a hundred grams (11Trusted Source).
4. Apples (2.4 grams)
Apples are a few of the tastiest and maximum pleasing culmination you could eat. They also are enormously excessive in fiber.
We especially like them in salads.
Fiber content: four.four grams in a medium-sized, uncooked apple, or 2. four grams in keeping with a hundred grams (12Trusted Source).
5. Raspberries (6.5 grams)
Raspberries are rather nutritious with a totally sturdy flavor. They’re loaded with nutrition C and manganese.
Try mixing a few into this raspberry tarragon dressing.
Fiber content: One cup of uncooked raspberries incorporates eight grams of fiber, or 6. five grams in step with a hundred grams (13Trusted Source).
6. Bananas (2.6 grams)
Bananas are a very good supply of many nutrients, together with diet C, diet B6, and potassium.
An inexperienced or unripe banana additionally includes a big quantity of resistant starch, a sort of indigestible carbohydrate that capabilities like fiber. Try them in a nut butter sandwich for the success of protein, too.
Fiber Content: 3.1 grams in a medium-sized banana, or 2.6 grams consistent with a hundred grams (14Trusted Source).