Importance of fiber-rich food

fiber-rich foods: Lack of fiber in the body increases the risk of heart disease and diabetes. Fiber is necessary to keep the digestive system healthy, this is why the intake of fiber-rich foods is considered essential and there should be no shortage of fiber in the body. Women can consume 21 to 25 grams of fiber in a day. Whereas men can consume 30 to 38 grams of fiber in a day. These amounts are given based on separate research. You should contact your doctor before including fiber in your diet. This is because everyone’s physical structure is different. Therefore, everyone’s nutritional needs may vary.

You can consume foods with fiber to keep your digestion healthy and strong. Fiber can relieve digestive problems. Let’s know which foods you can consume to get fiber.

Fiber-rich fruits

Regular consumption of apples and pears is very beneficial and keeps in mind that they should be consumed with the peels as the amount of fiber found in the peels is more than the fruit.

Soluble fiber

These include melon, potato Bukhara, papaya, strawberry, plum, melon, etc. Which are easily digested due to being liquid? They maintain a suitable amount of fiber in the body, in addition to this, excessive fiber is present in fruit pulp, seeds, and peels.

fiber-rich foods Pomegranate

282 grams of pomegranate contains about 11.3 grams of fiber, which is about 45% of the daily fiber requirement of women and about 30% of the daily fiber requirement of men. Apart from fiber, pomegranate is rich in vitamin C and vitamin k. Due to a sufficient amount of vitamin C in the body, wounds heal quickly and immunity is strengthened. Vitamin K strengthens bones and helps prevent bleeding.

Pomegranate contains an ingredient called anthocyanin, which is anti-inflammatory and helps fight cancer. Research has found that pomegranate juice is also very effective in protecting against cancer.

fiber-rich foods Dried Figs

This fruit is slightly more expensive than other diets. Dried figs are a very good source of fiber. Not only this, but dried figs also contain calcium, potassium, magnesium, and vitamin k. 149 grams of dried figs have about 14.6 grams of fiber which is about 58% of the daily fiber requirement of women and about 39% of the daily fiber requirement of men.

fiber-rich foods Avocado

Avocado is enriched with monounsaturated fat. Apart from fiber, this fruit also contains other nutrients such as vitamin k, vitamin B6, potassium, and folate. Eating avocado reduces the risk of metabolic syndrome.

150 grams of avocado contains about 10.1 grams of fiber which is about 40% of the daily fiber requirement of women and about 27% of the fiber requirement of men per day.

Fiber Grain

Chia seeds contain a sufficient amount of fiber. It contains 34.4 grams of fiber per 100 grams. So you can take Chia seeds to fill the fiber shortage. Soaking chia seeds keep the stomach full and do not cause hunger, which helps in losing weight.

fiber-rich foods Wheat bran

The grain has three ingredients – endosperm, germ, and bran. Bran has the highest amount of fiber. Wheat bran is rich in manganese, which is very important for metabolism. 58 grams of wheat bran contains about 24.8 grams of fiber, which is about 99% of the daily fiber requirement of women and about 66% of the fiber requirement of men per day.

  • Maize contains a sufficient amount of fiber. It contains 7 grams of fiber per 100 grams. Therefore, to meet the deficiency of fiber, you can consume maize.
  • Rajma contains a sufficient amount of fiber. It contains 25 grams of fiber per 100 grams. You can consume kidney beans for fiber deficiency.
  • Brown rice contains a sufficient amount of fiber. It contains 1.8 grams of fiber per 100 grams. Therefore, to meet the lack of fiber, you can consume brown rice instead of ordinary rice.
  • Oatmeal contains a high amount of fiber. It has 4 grams of fiber per 100 grams. Therefore, you can take oatmeal to compensate for the lack of fiber.

fiber-rich foods Millet

Apart from fiber, millet is rich in copper, magnesium, and zinc. It is also an excellent source of antioxidants that relieve symptoms of aging. 200 grams of millet contains about 17 grams of fiber, which is about 68% of the daily fiber requirement of women and about 45% of the daily fiber requirement of men.

fiber-rich foods Rye Flour

If you want to see something better than wheat flour in the form of fiber, rye flour is a very good option. Apart from fiber, rye flour also contains many nutrients such as phosphorus, magnesium, selenium, and iron. But keep in mind that you have to eat dark rye flour and not light rye flour. 128 grams of rye flour contains about 28.9 grams of fiber which is about 116% of the daily fiber requirement of women and about 76% of the fiber requirement of men per day.

Fiber-rich vegetables

fiber-rich foods Raw Banana

According to research published on the NCBI website, (1)raw banana contains many nutrients like fiber, vitamin-C, vitamin-B6, provitamin-A, potassium, phosphorus, magnesium, zinc, and phenolic. Therefore, the benefits of raw bananas for health are many. These benefits include reducing weight, good digestibility, eliminating gastrointestinal (intestinal) problems, and controlling sugar. Under fiber-rich food, it can be used to make vegetables. Fiber content: 2.6 grams per 100 grams.

  • White beans contain a sufficient amount of fiber as well as protein. It contains 11 grams of fiber per 100 grams. Therefore, the consumption of white beans is beneficial.
  • Black beans contain adequate amounts of fiber, antioxidants, and proteins. It contains 16 grams of fiber per 100 grams. Therefore, you can consume black beans to compensate for the lack of fiber.

fiber-rich foods Carrots

Carrots are rich in antioxidants and other components such as chlorine and sulfur. These components help in removing toxins from the liver. Everyone knows that eating carrots is beneficial for the light of the eyes, but it also contains calcium and other properties that protect you from lung cancer.

128 grams of carrots have about 3.6 grams of fiber which is about 14% of the daily fiber requirement of women and about 10% of the daily fiber requirement of men.

Frozen Peas (stored in the fridge to keep peas long enough)

Frozen peas are rich in fiber. Also, it is rich in vitamin C, vitamin k, and vitamin A, and some amount of protein. 134 grams of frozen peas has about 6 grams of fiber, which is about 24% of the daily fiber requirement of women and about 16% of the fiber requirement of men per day.

fiber-rich foods Guar Bean

Many people may not have eaten Guar Bean vegetables. Even if there is a trench, let us tell that the benefits of guar pods used as a vegetable can have many benefits for health. Many types of nutrients are found in it, such as protein, total fat, carbohydrates, fiber, minerals, calcium, and sodium. According to research published on the NCBI website, the consumption of guar pods can help avoid or reduce symptoms such as diabetes, cholesterol, and heart disease. It can be consumed in the form of powder, vegetables, and juice. Fiber content: 77.3 grams per 100 grams.

fiber-rich foods Beetroot

Beetroot contains both soluble fiber and insoluble fiber. Therefore, eating it gives relief from stomach-related problems like chronic constipation. 136 grams of beetroot contains about 3.8 grams of fiber which is about 15% of the daily fiber requirement of women and about 10% of the daily fiber requirement of men.

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