Fiber is an indispensable source of energy. There are many types of Fiber which play a very significant role in our daily life. Many of them are promote weight loss, lower blood sugar levels and fight constipation. Therefore, to prevent the deficiency of fiber, you need to increase the intake of fiber which you can get easily in fruits, Green Vegetables and in all legumes.
Here we have listed some essential fruits and vegetables which everyone can add in their daily routine according to their diet plan.
Fiber and dietary fibers both are fundamental for health ,Read Here : what is that “”
Serial Number | Fiber-Rich Foods or Fruits Name | Ration of Fiber | Are they good or not |
| 1 | Maize/Corn | Out of per hundred grams, it contains seven grams of fiber | So, absolutely to prevent the deficiency of fiber, you can consume fiber in your diet. |
| 2 | White beans | It has a sufficient amount of protein and fiber which contains eleven grams of fiber out of per hundred grams | Therefore, white beans are useful to maintain a healthy life. |
| 3 | Black beans | it is rich in antioxidant properties and also with protein, So it contains Sixteen grams of fiber out of per hundred grams | Therefore, consumption of black beans is beneficial to prevent the deficiency of fiber. |
| 4 | Kidney beans | It has a sufficient amount of fiber which is good for health and it contains twenty-five grams of fiber out of per hundred grams | Therefore, to meet the deficiency of fiber, you can consume of kidney beans |
| 5 | Avocado | Avocado is very healthy and delicious fruits which are loaded with healthy fats, Vitamins A, E, C. It contains 1300 fiber out of per hundred grams | It is very beneficial and contain a high amount of fiber rather than other foods. Therefore, consumption of Avocado is fundamental. |
| 6 | Brown Rice | It has a high amount of fiber, vitamins, antioxidants and minerals. And it is loaded with 1.8 grams of fiber out of a hundred grams of fiber. | Therefore, it is much higher in nutrients than white rice, So you can consume brown rice instead of white rice |
| 7 | Pears | It is rich in vital flavonoids, antioxidants, and dietary fiber. It contains 600 grams of fiber out of 100 hundred | Therefore, to meet the deficiency of fiber, you can consume of Pears every day. |
| 8 | Peas | Peas are the most favorite vegetable of every person because it is high in nutrients and antioxidants along with healthy calories, carbs, fiber, protein, vitamin- A, K, C, Thiamine, Phosphorus, Iron, Manganese and folate. It contains five grams of fiber out of per 100 grams | Therefore, you can add fresh small cup peas along with other vegetables, which give you a sufficient amount of fiber. |
| 9 | Broccoli | Broccoli is a good source of Vitamin- A, D, K and C, Folate, Potassium and fiber which help to build tissues and bones. It contains 2.6 grams out of per 100 grams | Therefore, you can consume boil or cooked broccoli with other vegetables or as a salad which also helps to improve your digestive system |
| 10 | Apple | Apples have extremely rich in antioxidants, flavonoids and dietary fiber.it have 440 grams fiber out of per hundred grams. | Therefore, you can take one apple in your daily routine and even doctors have also recommended eating one apple every day. |
| 11 | Almonds | Almonds are extremely rich in healthy fats, protein, magnesium and Vitamin E and also have a massive amount of nutrients, It is loaded with 10 grams out of per 100 grams | Therefore, to meet the deficiency of fiber you can consume 7 to 8 almonds per day. |
| 12 | Chia Seeds | Chia seeds are an excellent source of nutrients, proteins, Vitamins, fiber, iron, and calcium and also rich in Omega- 3 fatty acids. | Therefore, you can eat chia seed in the morning and soak it into the water for overnight. In this way, you will feel less appetite and help to lose weight |
| 13 | Strawberries | This fruit is very delicious and sweet. It is loaded with Vitamin C, manganese and rich in antioxidants. One cup contains 3 grams out of per 100 grams. | Therefore, you can add this fruit in your daily schedule. |
| 14 | Raspberries | It is rich in high vitamin C and manganese. One cup of Raspberries 8 grams of fiber or 6.5 grams out of per 100 grams | Therefore, to meet the deficiency of fiber you can consume one cup of raspberries |
| 15 | bananas | bananas are an extremely good source of many nutrients, Vitamin C, B6, and potassium. Medium Sized banana contains 3.1 grams of fiber or 2.6 grams out of per 100 grams | It has a significant amount of resistant starch,means a indigestible carbohydrate do the functions like fiber |
| 16 | Carrot | Carrot is a type of root vegetable which is tasty, crunchy, and highly nutritious. One cup of Carrots 3.6 grams of fiber or 2.8 grams out of per 100 grams | It is also low in calories and good for eyesight, So consume carrot as a salad every day. |
| 17 | Beets | It is also a root vegetable which has a sufficient amount of various nutrients such as folate, iron, copper, manganese, and potassium. One cup of beets 3.8 grams of fiber or 2.8 grams out of per 100 grams | it is also loaded with inorganic nitrates. |
| 18 | Brussels Sprouts | It is similar to Broccoli and it is loaded with Vitamin K, potassium, Folate, and potent cancer-fighting antioxidants. One cup of beets 4 grams of fiber or 2.6 grams out of per 100 grams | Therefore, to meet the deficiency of fiber you can consume Brussels sprouts. |
| 19 | lentils | lentils are a nutritious source of energy on the earth. It contains various nutrients such as proteins, fiber, and iron. One cup of cooked lentils contains 15.6 grams of fiber or 7.6 grams out of per 100 grams | Therefore, you can add one cup of cooked or boiled lentils by adding lots of vegetables such as peas, carrot or other green vegetables |
| 20 | Quinoa | It is loaded with many nutrients which include proteins, magnesium, iron, zinc, potassium, and antioxidants. One cooked cup contains 5.2 grams of fiber out of per 100 grams | It has unique benefits in which quinoa has become incredibly popular among people who are very health conscious. |
| 21 | Oatmeal | oat is very healthy and delicious breakfast between the health-conscious people. It is loaded with vitamins, fiber, minerals, and antioxidants. One cooked cup contains 16.5 grams of fiber out of per 100 grams | It has a good property of soluble fiber called oat beta-glucan which plays a very significant role on blood sugar and cholesterol levels |
| 22 | Popcorn | You can consume popcorn as a snack to increase the intake of fiber. Air-popped popcorn will give you high fib of per 100 grams | Therefore, to meet the deficiency of fiber you can consume one small cup of air-popped popcorn. |
| 23 | Sweet Potatoes | it is high in beta- carotene, Vitamin B, and various minerals. Medium Sized boiled without skin has 3.8 grams of fiber or 2.5 grams per 100 grams. | Therefore, to meet the deficiency of fiber you can consume one small cup of sweet potatoes. |
| 24 | Dark Chocolate | Chocolate is very much popular among the people because it’s very delicious in taste. The 1-ounce piece contains 3.1 grams of fiber or 10.9 grams per 100 grams | it is rich in antioxidants and nutrient-dense food on the planet. |
Keep yourself healthy and maintain by adding these good and nutritious foods in your daily routine”
Enjoyed looking at this, very good stuff, regards. “To be positive To be mistaken at the top of one’s voice.” by Ambrose Bierce.
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