Hello and a warm welcome! We have done comprehensive research and thus are going to discuss the Sources of good Fiber in this article.
If your stomach is not clear in the morning or if you have a constipation problem, then you need to increase the amount of fiber in your food. Fiber works to conduct digestive functions, and it also helps in the easy passage of stool. Lack of fiber can lead to some serious diseases like obesity, diabetes, constipation, and piles.
Fiber is nutritionally low compared to proteins, fats, and carbohydrates, but it is essential for digestive functions. For good health, along with proteins, carbohydrates, and fats, it is also necessary to have Fiber in the food. There is no shortage of sources of good fiber in our country. You just need to have the right information about them.
In this article, today, we will know what fiber is, what fiber-rich foods are, what the benefits of fiber are, and how much fiber you should take in a day.
- What is Fiber?
- Fiber Foods List
- 1. Avocado
- 2. Broccoli
- 3. Corn
- 4. Almond
- 5. Apple
- 6. Carrot
- 7. Beetroot
- 8. Peas
- 9. Pear
- 10. Kidney Beans
- 11. Chickpeas
- 12. Sprouts
- 13. Chia Seeds
- 14. Banana
- 15. Oatmeal
- 16. Quinoa
- 17. Brown Rice
- 18. Brown Bread
- 19. Cucumber
- 20. Orange
- 21. Blackberry
- 22. Peanut
- 23. Walnut
- 24. Soybeans
- 25. Wheat Pasta
What is Fiber?
Before knowing about the fiber food list, once let us know what fiber is, after all.
Fiber is a type of carbohydrate that passes out of the body without being digested in the body. It is not digestible but is very beneficial in improving digestion.
There are two types of fiber:-
Soluble fiber: These reduce the level of cholesterol and glucose in the body.
Insoluble fiber: They keep the stomach full and prevent you from overeating. Also, they are very helpful in reducing weight.
Fiber Foods List
There is no dearth of fiber-rich foods. Fiber is found in good amounts in many foods. 25 Sources of good Fiber in are as follows.
Avocado is a super fruit that is rich in many nutrients. Many nutrients like fiber, healthy fat, Vitamin C, Vitamin B-6, Vitamin A, Vitamin E are found in avocado. It contains both soluble and insoluble fiber, which is beneficial in relieving the problem of constipation. Along with this, it is also helpful in reducing obesity, controlling sugar, keeping skin and hair healthy.
Amount of Fiber: 100g avocado contains 6 to 7 grams of fiber
Broccoli is a sources of good fiber vegetable. It looks somewhat like cauliflower but tastes very different from cauliflower. Along with Fiber, Protein, Iron, Zinc, Vitamin C, and Vitamin A are also found in good amounts in broccoli. To get fiber, it should be consumed by boiling.
Amount of Fiber: About 2.4g of insoluble fiber is found in broccoli.
Maize or corn is also a high-fiber food. It is better to boil corn to get fiber. You can make corn flour roti or eat popcorn by making corn kernels. A good amount of fiber is found in all things made from maize.
Amount of Fiber: About 4.3g of fiber is found in 100g of maize.
Almonds included in the fiber food list are sources of good Fiber. It is recommended to eat almonds for almost all types of physical problems. Fiber, protein, healthy fat, and Vitamin E are also found in good amounts in almonds. Almonds help remove physical weakness, reduce obesity, build the body, keep the heart healthy, and keep skin and hair healthy.
Amount of Fiber: 100g almonds contain about 10-11g of fiber
Apples are also sources of good fiber that keeps the stomach full and helps indigestion. Apples are so beneficial that it is recommended to eat apples in almost every kind of disease. It is said that to keep a distance from the doctor, one should eat an apple every day.
Amount of Fiber: About 2.4g fiber is found in 100g apples.
You must have eaten delicious carrot pudding at one time or another, but did you know that carrots are a high fiber food that helps in reducing obesity and removing stomach diseases. To get fiber from carrots, instead of pudding, carrots should be used in salads.
Amount of Fiber: About 2.8g fiber is found in 100g carrots.
Whenever there is talk of foods that remove the lack of blood in the body, the name of beetroot is taken first in it. Rich in fiber, Vitamin A, and Vitamin C, beetroot is a powerful food that helps to relieve stomach problems, strengthen digestion, increase energy and stamina in the body, and remove blood loss in the body.
To get fiber, it is better to eat beet in a salad. Some people drink beetroot juice, which is good for their health, but its fiber is destroyed in making juice.
Amount of Fiber: About 2.8g of fiber is found in 100g of beetroot.
The next name in the fiber food list is peas. Peas are mostly used as a vegetable. All Indians are crazy about the taste of Aloo Matar, Mix Veg, and Matar Paneer. Peas are very nutritious, along with enhancing the taste of vegetables. It is rich in fiber, protein, and Vitamin C. To get the nutrients from peas, do not eat them by cooking or thawing them too much.
Amount of Fiber: About 4g of fiber is found in 1/2 cup of peas.
Pears are a very beneficial fruit that contains good amounts of fiber and Vitamin C. It is a seasonal fruit that is available only for a few months in a year, so whenever this fruit is available, it must be consumed. These fruits are no less than any medicine for stomach-related diseases.
Amount of Fiber: About 6g of fiber is found in one pear.
10. Kidney Beans
On hearing the name of Rajma, the first thing that comes to our mind is Rajma-rice. Rajma-rice will also be the favorite dish of many of you. As much as it is tasty to eat rajma, it is also beneficial for health. Rajma is included in both the high protein food list and high fiber food list, which are beneficial in improving digestion and making muscles strong.
Amount of Fiber: About 6.4g of fiber is found in 100g boiled kidney beans.
Like rajma, chickpeas, i.e., white gram or Kabuli gram, are also a high fiber food. Along with fiber, protein is also found in good quantity in white grams. While making white gram sabzi, keep in mind that do not cook it too much. Due to cooking too much, the fiber present in it can be destroyed. Also, if you want, you can soak it and eat it.
Those who are very lean, thin, and weak and are looking for a way to become fat must include white gram and kidney beans in their diet.
Amount of Fiber: About 2g fiber is found in 28 grams of a white gram.
Plenty of fiber is also found in sprouts, i.e., sprouted grains. You can use moong dal, black gram, white gram, and other pulses to make sprouts. After soaking these pulses in water overnight, tie them with a clean cloth the next day and consume them when they start sprouting. Along with fiber, protein and many vitamins and minerals are also found in it.
Amount of Fiber: The amount of fiber on sprouts depends on which pulses you use to make it.
13. Chia Seeds
Chia seeds are also included in the fiber food list. These are small seeds that you can use in oats, porridge, shakes, sweet dishes, etc. Chia seeds are very helpful in reducing weight and removing constipation in the stomach. They are hot in nature, so do not consume them in large quantities.
Amount of Fiber: About 11g of fiber is present in 28g chia seeds.
Banana is the powerhouse of energy, as well as banana, is also helpful in removing the weakness of the body and the lack of blood. The fiber present in bananas is a panacea for constipation of the stomach. It is also necessary to eat bananas at the right time to get the benefits of bananas.
Amount of Fiber: About 2.6g of fiber is found in a banana.
Oatmeal is a healthy breakfast and sources of good Fiber. Along with fiber, it also contains a good amount of protein and carbohydrates. If seen, oatmeal is a complete diet in which nutrients like protein, carbohydrates, and fiber are present. Oatmeal is beneficial in controlling weight, increasing energy, keeping the stomach healthy, and boosting metabolism.
Amount of Fiber: 100g of oatmeal contains up to 10.6g of fiber
Like oatmeal, quinoa is also a healthy breakfast that contains good amounts of fiber, protein, and carbohydrates. Quinoa is beneficial in controlling diabetes, controlling cholesterol, controlling obesity, strengthening bones, and improving digestion.
Amount of Fiber: 100g tangerine contains about 2.8g of fiber.
17. Brown Rice
Brown rice, i.e., brown rice, is also included in the fiber food list. Brown rice is more nutritious compared to white rice. They contain more fiber than white rice. Actually, white rice is made by policing, and in this process, the fiber inside it gets destroyed.
Amount of Fiber: 3.5g fiber is found in one cup of brown rice.
18. Brown Bread
Brown bread or whole grain bread is a sources of good Fiber. It improves digestion and keeps the stomach full for a long time. Also, note that it never uses white bread. It is made from maida, which does not contain any fiber and any other nutrients. You can use brown bread with peanut butter, egg omelet, and paneer bhurji, or you can also make sandwiches from it.
Amount of Fiber: About 1.2g of fiber is found in a slice of brown bread.
Cucumbers also contain a good amount of fiber. Cucumbers are also a good source of Vitamin C. Cucumber is very beneficial in reducing weight and problems related to the stomach. Fiber is present in the outer peel of cucumber, so never eat cucumber peeled. Wash the cucumber thoroughly with water and consume it without removing the peel.
Amount of Fiber: About 2g of fiber is found in a small cucumber.
Orange is also a great fruit for health and is included in the fiber food list. Oranges are the best source of Vitamin C, while a good amount of fiber is also found in them. To get fiber from oranges, instead of juice, one should eat proof oranges.
Amount of Fiber: About 4.4g of fiber is present in one large orange.
Blackberry is a healthy fruit. Along with fiber, many vitamins and minerals are also found in it. Consumption of berries is beneficial in controlling blood sugar, removing constipation, and causing various stomach problems. It is available only in a few months of the year, so make sure to consume it whenever it is available.
Amount of Fiber: One cup of Jamun contains about 8g of fiber.
Peanuts are also a high-fiber food. In addition, healthy fats, proteins, and Vitamin E are also found in good amounts it. Peanuts are beneficial for thinning, controlling blood sugar levels, removing body weakness, and heart health.
Amount of Fiber: About 8.5g of fiber is found in 100g peanuts.
Rich in fiber and other nutrients, walnuts are an excellent food for heart and brain health. Along with this, walnuts are also beneficial in reducing weight, strengthening bones, strengthening the immune system, and pregnancy.
Amount of Fiber: About 7g of fiber is found in 100g walnuts.
Soybeans are the sources of good Fiber, as well as fiber, and many minerals. It helps strengthen muscles and bones, remove constipation of the stomach, and remove weakness of the body. It is better to eat soaked soybeans.
Amount of Fiber: Up to 6g of fiber is found in 100g soybeans.
25. Wheat Pasta
The next item in the fiber-rich foods list is wheat pasta. Wheat pasta is made from wheat, containing dietary Fiber, Iron, Vitamin B, and many minerals. Wheat pasta is more beneficial than white pasta; white pasta lacks fiber.
Amount of Fiber: One cup of wheat pasta contains about 6g of fiber.
Benefits of Fiber
After knowing the fiber food list, let’s understand why fiber is so essential for our body or what the benefits of fiber are.
- Fiber is beneficial in improving digestion.
- Fiber is beneficial in reducing obesity.
- Fiber is beneficial in the problem of constipation and piles.
- Fiber helps in controlling diabetes.
- Consuming fiber-rich foods is beneficial in cholesterol and heart disease.
- Fiber reduces the risk of cancer.
How much fiber should be taken in a day?
According to the American Heart Association, for good health, a normal person must take 25-30 grams of fiber in a day from foods. But according to a survey, many people in India cannot take even that much fiber.
Side Effects of Fiber
Although fiber is beneficial for the body, taking an excessive amount of fiber can also cause many problems in the body, some of which are as follows.
- Consuming more fiber in the food can increase the problem of constipation rather than cure it.
- There may be a problem with bloating.
- Stomach upset may occur.
- There may be a gas problem in the stomach.
- There may be complaints of abdominal pain.
If seen, fiber is found more in fruits, green vegetables, pulses, and dry fruits. Some people eat fruits and vegetables after peeling, due to which the fiber present in them is also destroyed, so it is better that you wash fruits and vegetables thoroughly and eat them without peeling.
I hope you liked this article related to the fiber food list and got some good information from it. For similar information related to health, you can also read our other articles and share this article and on your social media pages.
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