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- 1. Chickpeas
- 2. Black Beans
- 3. Split Peas
- 4. Lentils
- 5. Avocado
- 6. Pomegranate
- 7. Artichoke
- 8. Butternut Squash
- 9. Chia Seeds
- 10. Flaxseeds
Fiber doesn’t just concern the number of trips you make to the washroom. Keeping the bowel benefits aside, a high fiber diet can even prevent the symptoms of hypertension or stroke. But unfortunately, a lack of this macronutrient is quite common. However, you can meet your everyday requirements of this nutrient with these fiber-rich foods.
High Fiber Diet Benefits
- Fiber-rich foods help you maintain ideal weight over the time.
- Such a diet reduces the risk of having type 2 diabetes.
- You have a better digestion.
- High fiber foods keep you feeling full.
- It also keeps your heart healthy.
- Fiber eliminates the harmful toxins from your body.
- Fiber also speeds up the passage of your stools.
How Much Is Enough?
The recommended amount for men under the age of 50 is about 38 g per day, and 25 g for women. Age of 50, it reduces to about 30 g and for women it is 20 g.
The Best Fiber-Rich Foods
1. Chickpeas
Chickpeas contain 17 g fiber per cup.
To hit your daily fiber requirement, chickpeas are a minimal effort food. But, make sure to restrict the portions as they are also high on calories.
2. Black Beans
Black beans contain 16 g fiber per cup.
Among the perfect fiber-rich foods, black beans are also great for your post-workout meals. They are great for heart health, and are high in protein too.
3. Split Peas
Split peas contain 16 g fiber per cup.
They are a terrific source of both fiber as well as proteins. Being a comfort food, they make delicious soups and keep you satiated.
4. Lentils
Lentils contain 15 g fiber per cup.
This is every Indian household’s star food. It takes less preparation time and is absolutely versatile, wholesome and nutritional. This fiber rich food is your best everyday fiber source.
5. Avocado
Avocados contain 12g fiber per piece.
This creamy superfood isn’t just a fiber-rich fruit, but is also packed with essential vitamins and healthy fats – along with being low on carbs.
6. Pomegranate
Pomegranate contains 11 g fiber per piece.
This fruit is gut-friendly and also high in antioxidants. This fiber-rich fruit can be your go-to!
7. Artichoke
Artichoke contains 10 g fiber per piece.
This food is underused, but it’s packed with several essential nutrients. They look a bit prickly but once you experiment, you are going to love them.
8. Butternut Squash
Butternut squash contains 6.6 g fiber per cup.
Being among the best fiber-rich foods, butternut squash promotes a healthy digestive process along with keeping your cholesterol levels under control.
9. Chia Seeds
Chia seeds contain 5.5 g fiber per tbsp.
Having a whopping amount of fiber, chia seeds are healthy dose of nutrition. Add them to your breakfast shakes or smoothies, and have a refreshing start to your day.
10. Flaxseeds
Flaxseeds contain 3.8 g fiber per 2tbsp.
These are among the best and most easily available fiber-rich foods. Add them to yogurt, smoothie or oats, and cover your dose of fiber as well as Omega-3 fatty acids.
Note: Articles on Ayurvedum are solely for the purpose of sharing the goodness of Ayurveda and bringing awareness on natural and healthy living. Please do not substitute it for professional medical advice. Ingredients discussed can interfere with certain medications. So, before using anything to treat yourself, always consult an Ayurveda doctor or practitioner.
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