Fiber is one of the top most important nutrients our bodies needs to live a healthy life.
WHAT IS FIBER?
Fiber is type of carbohydrate that the body can’t digest which in turn favours our gut and adds many nutritional benefits to our bodies.
Do you know how much you should consume on a daily basis? And what foods that contain them in high amounts?
That’s fine, most people don’t know
The great news is that you would be finding out in this article.
In recent times, it is advised that Women should try to eat at least 21-25 grams of it a day, While Men should aim for 30-38 grams a day.
High Food Sources
1 . Pears contain fiber
Pear is a well known fruit that is savory and nutritious. 1 medium serving size of it contains about 5.5 grams.
2 . Bananas contain fiber
Bananas are not only tasty but nutritious.
They contain 3.0 grams of it per a medium size. They are also a good source of many other nutrients such as Vitamin B6, Vitamin C and Magnesium.
3 . Carrots
Carrots are a popular Vegetable Root of the Apia Family. They can be enjoyed raw as a snacks or in meals. They contain about 2.8 grams of it per 100 grams.
4 . Apples contain fiber
Apples are amongst the sweetest and most satisfying fruits you can eat. They contain about 4.5 grams of it per 1 medium serving size.
5 . Oats
Oats which was formally called Avena Sativa, is a type of cereal grain from the Poaceae Grass Family of Plants.
It contains 5.0 grams per cup.
6 . Oranges also contain fiber
Oranges, a well known juicy fruit. Although you would be expecting it’s power nutrient to be Vitamin C which is true, however, Oranges also contain a good amount of fiber. You can get 3.0 grams per a medium size.
7 . Popcorn
You can increase your fiber intake by snacking on some popcorn (exciting right?!). There is about 3.5 grams per cup.
8 . Spaghetti
You are probably familiar with this Italian dish. Spaghetti is also rich in fiber. You can get 6.0 grams of it from a cup. Now you can enjoy spaghetti more (yum!)
9 . Chia Seeds
Chai Seeds are nutritious and can be a part of your balanced diet. You can add them to your breakfast cereals, energy bars or smoothies.
10 . Brown Rice
Brown Rice has a good amount of fiber in it. Just a cup of Brown Rice will fetch you 3.51 grams.
11 . Whole Wheat Bread
Whole Wheat Bread is made from Whole wheat Flour. It contains a good amount of fiber. You can get 2.0 grams of it from a slice of Whole Wheat Bread.
12 . Broccoli
Broccoli is a cruciferous Vegetable that is rich in many nutrients, one of which is fiber. An intake of 1 cup can provide you with 5.0 grams.
13 . Raspberries are also rich in fiber
Raspberries are popular due to it’s sweet juicy taste. They are a good source of antioxidants, Vitamins and Minerals. A cup of Raspberries contains 8.0 grams.
14 . Green Peas have fiber
Green Peas which are also known as a Garden Peas are a fresh and spherical representative of legumes Family. It is high in nutrients and contains 9.0 grams per cup. You can even add Green Peas to your Brown Rice to increase your intake of Fiber.
The Bottom Line
The consumption of fiber should be on a regular to have a healthier state of living. It is an important nutrients that can’t be overlooked.