Fiber is a type of carbohydrate that provides numerous benefits to our body. It can help in losing weight, better digestion, low cholesterol level, and much more. Various food ingredients can help in fulfilling the need for fiber in our body but also can add flavors to our regular diet.
So, plan your diet by adding these 20 fiber-rich foods to your diet that you must try.
1.Oatmeal
Oatmeal is considered are the most common part of our daily breakfast. It is filled with the goodness of fiber, vitamins, and many other nutrients.
It is easy to take and superfast to be made which makes it best for those busy mornings where you are late for work.
It provides multiple benefits to our health like Lowers blood sugar levels Provides, antioxidants, Promotes healthy bacteria in your gut, Eases constipation, and much more.
A bowl full of oatmeal can make you feel full and help in giving a good start to your day.
There is various type of oats present in the market which you can add in your life like stell-cut oats, rolled oats and instant oats.
So go and grab your bowl of oatmeal and give a good start to your day.
2.Avacodo
Also known as alligator pear, Avocado is a creamy fruit rich in vitamins, minerals, and healthy fats.
It is known to be healthy for the heart, eyesight, and for improving digestion as well as this fruit can be used in various ways to make your food more delicious.
It can be used in scrambled eggs, salads, sandwiches, and much more, to adds more dimension to your food.
If added to your diet this versatile Mexican fruit can add Star Health and food.
3.Brown Rice
Rice is a staple food in many countries and is found in a variety of types.
Among all types, brown rice is known to be healthier than regular white rice as it contains more amount of nutrients and fiber.
Brown rice helps in reducing the risk of diabetes, improves heart health, and is easy to digest.
You can cook brown rice like usual rice and consume it with a variety of sauces and curries.
So, have this nutty rice to add more healthiness to your diet.
4.Broccoli
Broccoli is a small tree-structured vegetable coming from the family of cabbage and cauliflower this vegetable is known to have various benefits on our health as it contains numerous nutrients.
Rich in fiber Vitamin C iron broccoli can be eaten in multiple ways either it is raw or cooked.
This green vegetable reduces allergies and constipation as it has a good quantity of omega 3 fatty acid which is anti-inflammatory.
If you add broccoli into your daily diet if it can help you and achieve your health goals.
5. Apple
“Apple a day keeps the doctor away.” this quote is 100% true because apple is rich in fiber vitamin C and various antioxidants.it is a worldwide popular food which is having a generous number of benefits to our body including weight loss, control blood sugar, avoiding hard heart diseases, etc.
As apple consists of 86 % of water eating it keep you hydrated. If don’t want to have apples then you can also have apple juice which can provide you with multiple nutrients as well.
6. Chia seeds
Chia seeds are brown and oval seeds that are very tiny in size but are filled with many nutrients.
Eating these small seeds every day makes wonders to help your body.
As it has a good source of fiber, protein, and omega 3 which reduces the risk of developing stock, hypertension, diabetes, and obesity.
You can include it in the diet by adding it to smoothies, yogurts, salads to get all these good effects.
7. Almond
Almonds are not nuts but seeds that are rich in numerous health benefits contents like vitamin-mineral, protein, and fiber.
These small Brown drop-shaped seeds can be eaten raw or toasted as snacks. Or can be added into various sweet, as well as savory dishes.
Almonds are good to regulate cholesterol levels, reduce cancer risk, provides vitamin E, and boost bone health.
Almonds’ benefits can be drive by its butter, oil, and milk too. These components provide various ways in which you can add almonds do you died to get more fiber.
8.Beans
Bean is a green vegetable rich in vitamins, folic acid, and fiber.
There are a variety of beans found in the market like green beans, string beans and snap beans.
Beans help to reduce the risk of obesity, diabetes, and heart diseases. Also, it provides energy to our bodies.
It is suggested that beans are also very healthy for mothers who are childbearing as it has a rich source of vitamin C and folic acid which protects the baby fetus against neural tube defects.
9.Beetroot
Beetroot is also known as a beet. It is vegetable-filled with essential nutrients.
It is a good source of fiber, magnesium, iron, and vitamin C. Beetroot is a root vegetable that is also known as a superfood because it is helpful to athletes to improve their performance.
Beet is also helpful in reducing blood pressure and diabetes problems. You can eat it raw, cooked, or pickled.
But it is considered most delicious when eaten in a salad with a lot of dressing.
10.Strawberries
Strawberries are cute red berry, with a high number of vitamins and antioxidants. Strawberries are fat-free and are good for your heart.
It provides low calories to your body. Strawberry is sweet and tangy in taste and can be used in making salads, sauces, and jam, and can be easily added to your daily diet
11.Lentils
Coming from a family of beans lentils are rich in protein, copper, fiber magnesium, and much more. Lentils are known to be the world’s healthiest food.
Easy and quick to make, lentils have a good quality of absorbing flavors which can be used in making food filled with spices and seasonings.
This flavorful food made from lentils can provide you with a large number of nutritious values with can help to strengthen your bone, muscle, and skin.
And also, it reduces cholesterol levels and gives protection against diabetes and colon cancer. adding lentils in diet can fill you with energy and nutrient.
12.Pear
Pear is a bell-shaped fruit with a sweet flavor. It has crisp skin and a softcore. It has multiple benefits to the body as it contains vitamin A, calcium, antioxidant compounds, and much more.
Due to the presence of vitamins, A pear is known to be beneficial for your skin as well as your hair. Pears also help improving blood circulation and boost immunity.
So, add this delicious fruit to your diet and gain maximum benefits from it.
13.Sweet potato
Sweet potato is a root vegetable with is full of fiber, vitamins, and minerals.
This vegetable is a common ingredient in many super soups, stew, and sauces are considered to be a rich source of vitamin a and c and many other nutrients.
Present in various colors like white, yellow, red, brown, and orange sweet potatoes can help you fight diabetes, improve vision, and boost immunity
14.Banana
Banana a bright yellow fruit that is rich in fiber, carbs, and protein. Banana is considered good in aiding constipation and promote healthy sugar levels. Bananas can be also beneficial for your heart.
This most common fruit around the world is sometimes eating raw and sometimes ripe.
According to the preference of people it can be used in making smoothies and shakes which can be super delicious.
So, to get high content of fiber in your diet you can rely on a banana.
15.Flaxseed
A native of Southern Europe and Asia Flaxseed is a fiber crop, brown in color.
This small seed is having various medicinal properties and can be used as a cure for diabetes, high cholesterol levels, blood pressure, and much more.
It is a full pack of fiber, omega 3 fatty acids, vitamins, minerals, and many other nutrients. flaxseeds can help to lose weight.
Also, this seed is known to help women to improve their fertility and chances of conception. So, it could be much more beneficial to women.
You can add it to your diet by eating it raw with water or by mixing it in shakes, smoothies, salad, or any other Bakery products.
16.Raspberries
Raspberries are a small fruit with a delicious taste. It is rich in vitamins and minerals.
This small fruit is filled with the goodness of vitamin C, magnesium, etc.
Eating raspberries can help you reduce the risk of many diseases and also boost your immune system.
This berry is also considered good for improving the problem of arthritis because of has anti-inflammatory properties.
You can eat it fresh itself or you can add it to your yogurt, cereal, desserts, smoothies, and many other recipes.
17.Whole-wheat pasta
Italian dish pasta tends to be a favorite of many people but it is not good for your health.
So, if you want to eat pasta then you can switch to a healthy version of it that is whole wheat pasta.
Having high nutrients content and also rich in iron and vitamin B whole wheat pasta help in reducing heart diseases, lower the risk of stroke, and reduce is obesity.
If next time you want to eat pasta, then try to have whole wheat pasta it would provide you the same taste but would be much healthier.
18.Carrot
Carrot is a root vegetable that is considered to be versatile because it can be used in multiple dishes, due to its unique taste.
Carrot has a sweet and earthy flavor. It is an important source of vitamins and minerals.
It is considered to be good for eye problems as it is rich in beta-Crotone. Carrots help in boosting your immune system, lower the risk of cancer, and help in reducing the problem of constipation, etc.
This bright orange veggie can also be used to have healthy weight loss. You can have multiple benefits by snacking on this crunchy vegetable.
19.Quinoa
Quinoa is a gluten-free seed that is very nutritious. It is tended to be the world’s most popular healthy food.
This edible seed is filled with antioxidants which provide many health benefits to your body.
Also, it is considered to have a much higher content of fiber compared to other grains and seeds.
You can add quinoa to your cereal, smoothie, shake, etc. You can even consume it with a cup of boiled water too.
20.Kidney beans
As part of Central American and Mexican cuisine, kidney beans are a major source of protein throughout the world.
Used in a variety of dishes kidney beans are very healthy for your body as it has a high content of protein, carbs, and fiber.
It helps to moderate blood sugar levels and promote a healthy heart.
But eating kidney beans raw can have various ill and toxic effects so, it is advised to eat them well cooked.
You can try some traditional Mexican and Indian recipes to have a variety of dishes made from kidney beans.
Comments