10 Foods That Fulfils Your Daily Dose of Fiber
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Fibers are extremely beneficial to our bodies. It is a plant-based nutrient also known as roughage or bulk. These fibers serve as simply indigestible components of plant-based meals. It moves from your stomach undigested to your colon, keeping your digestive system clean and healthy.

Fibre may provide several health benefits, including:

  • encouraging weight loss
  • decreasing blood sugar levels
  • overcoming constipation
  • improving heart health
  • feeding beneficial gut bacteria

The Academy of Nutrition and Dietetics advises 14 grams (g) of fiber for every 1,000 calories consumed per day.

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For people of various ages, the following table lists the suggested daily consumption of fiber:

AgeMale Female
1-3 years14g14g
4-8 years19.6 g16.8 g
9-13 years25.2 g22.4 g
14-18 years30.8 g25.2 g
19-50 years38 g25 g
51 years and above30 g21 g

Types of Fibre

  • Dietary fiber is found naturally in the plants we eat.
  • Added fiber is a fiber that manufacturers add to some products to boost their health advantages.
  • Soluble fibers are water soluble found inside plants including pectin. They are digestible.
  • Insoluble fibers are derived from the outer skins of plants and pass directly through the digestive tract. These fibers cannot be digested.

10 high Fibre foods to eat

1. Pears

In India, pears are not only tasty fiber-rich fruits, but they also contain antioxidants and Vitamin C. They protect you from free radicals by boosting your immune system. Pears’ high glucose level provides energy and keeps you active.

The fibre content of a medium-sized raw pear is 5.5 grams, or 3.1 grams per 100 grams. Source

2. Apples

This fruit is high in soluble fiber. It helps in the treatment of diabetes and lowers the risk of gallstones. It also helps in the reduction of your body’s cholesterol levels, resulting in weight loss. They also have antioxidants that help in the prevention of cataracts. They work well for controlling unexpected cravings for food.

A medium-sized raw apple contains 4.4 grams of fibre, or 2.4 grams per 100 grams. Source

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3. Chia seeds

Chia seeds are small black seeds that are high in nutrients. They are abundant in magnesium, phosphate, and calcium and are an excellent source of fiber. Chia seeds can be blended into jam or added to homemade granola bars.

Fibre content: 9.75 grams of fiber per ounce of dry chia seeds, or 34.4 grams per 100 grams. Source

Other fiber-rich nuts and seeds include:

  • Fresh coconut: 9 grams Source
  • Pistachios: 10.6 grams Source
  • Walnuts: 6.7 grams Source
  • Sunflower seeds: 8.6 grams Source
  • Pumpkin seeds: 6 grams Source

4. Raspberries

Raspberries are a high-nutritional-value berry with a distinct flavor. Fibre, vitamin C, and manganese are all present. The fiber content of one cup of raw raspberries is 8 grams or 6.5 grams per 100 grams. Source

Other fiber-rich berries include:

  • Blueberries: 2.4 grams per 100-gram serving Source
  • Blackberries: 5.3 grams per 100-gram serving Source

5. Broccoli

Broccoli is a green vegetable that is high in nutrients. It contains fiber as well as vitamins C, K, folate, B vitamins, potassium, iron, and manganese. It also has antioxidants and other nutrients that may aid in the battle against cancer. Broccoli is also high in protein when compared to other veggies.

It contains 2.4 grams of fiber per cup, or 2.6 grams per 100 grams Source.

6. Sweet potatoes

The sweet potato is a popular tuber with a sweet flavor that is quite satisfying. It’s high in beta carotene, B vitamins, and minerals. They include both soluble and insoluble fibers, which rapidly fill you up and reduce your hunger. You can roast them with spices or add fruits like apples and grapes to make sweet potato fruit chaat.

A medium-sized boiling sweet potato (no skin) has 3.8 grams of fiber or 3 grams per 100 grams. Source

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7. Popcorn

Popcorn can be a tasty and nutritious way to get more fiber. Air-popped popcorn contains a lot of fiber per calorie. When you add fat or sugar, the fiber-to-calorie ratio begins to fall dramatically.

It contains 1.15 grams of fiber per cup of air-popped popcorn, or 14.5 grams per 100 grams. Source

8. Carrots

Carrots are root vegetables that can be eaten raw or cooked. Carrots also contain vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A.

1 cup of raw carrots contains 3.6 grams of fiber, or 2.8 grams per 100 grams. Source

9. Beets

The beet, often known as beetroot, is a root vegetable high in nutrients such as folate, iron, copper, manganese, and potassium. Beets also contain inorganic nitrates, which may be beneficial. A reliable source for blood pressure control and exercise performance.

It contains 3.8 grams of fiber per cup of raw beets or 2 grams per 100 grams Source.

10. Brussels sprouts

Brussels sprouts are a type of cruciferous vegetable, similar to broccoli. They are high in fiber, vitamin K, potassium, folate, and potentially cancer-fighting antioxidants.

It contains 3.3 grams of fiber per cup of raw Brussels sprouts or 3.8 grams per 100 grams. Source

Other vegetables high in fiber include:

Fibre is an important ingredient that can help with weight loss, blood sugar control, and constipation. The recommended daily consumption for women is 25 g and 38 g for men. So, a fiber-rich Indian diet should not exceed the suggested level because it can cause bloating, diarrhea, dehydration, nausea, other digestive disorders, and, in rare circumstances, intestinal blockage.

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