15 Best meals with high fiber content
The right proportion of diet with high fiber content in your menu is very important. Fiber leaves your stomach undigested and ends up in your colon where it feeds friendly bacterial leading to varieties of health benefits.
According to the Academy of Nutrition and Dietetics, consuming about 14 grams of fiber for every 1000 calories you consume daily. This sums to roughly 24 grams of fiber for women and 38 grams for men.
Unfortunately, an estimated 95% of American adults and children don’t meet recommended daily fiber intake. In America, the average daily fiber intake is estimated to be 16.2 grams.
Consider the following healthy & satisfying high fiber foods that you can incorporate into your diet.
- Strawberries (2 grams) fiber content:
3gm in 1 cup of fresh strawberries or 2g per 100 grams. Strawberries are very healthy and delicious and should be considered because of their fiber content.
They are also high in Vitamin C, manganese, and various powerful antioxidants.
Some beans are edamame (which is steamed soybean ) are even a great fiber-filled snack. ½ cup serving of shelled edamame contains about 9 grams of fiber. Beans are also a great source of protein.
Broccoli is considered a fiber vegetable. It is cruciferous in nature meaning it’s from the Brassica genus plants along with cauliflower, cabbage, and kale.
Studies have shown that 5 grams of fiber per cup have been proven to positively support the bacteria in the gut. It may help keep your gut stay ready
While avocados are often recognized for the heavy dose of healthy fats, there are 10 grams of fiber in one cup of avocado. Avocados are very high in Vitamin C, potassium magnesium, Vitamin B and E.
A medium-sized raw apple contains about 4.4 grams of fiber. Apples are one of the tastiest and satisfying fruits you can eat
One cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams. Raspberries are highly nutritious with a very strong flavor.
They are loaded with vitamin c and manganese that are beneficial to your body.
There’s one gram of fiber in one cup of popcorn. The snack (when natural and not covered in butter like at the mates) is a whole gram that can satiate craving with a hit of fiber.
A medium-sized banana contains about 3.1 grams of fiber or 2.6grams per 100 grams. Bananas are also a good source of many nutrients including vitamin C, vitamin B6, and potassium.
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
1 cup of raw carrots contains about 3.6grams of fiber or 2.8grams per 100 grams.
Carrots are root vegetables that are very tasty and highly nutritious. They are high in Vitamin K, Vitamin B6, Magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
A cup of raw beets contains about 3.8grams or 2.8 grams per 200 grams. Beets or beetroot is a root vegetable that is high in various important nutrients such as folate, copper, iron, potassium, and manganese.
Beets contain inorganic nitrates which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.
- Dried fruits:
Dried fruits like prunes, dates, and figs can boost your fiber intake dramatically and are recommended for those struggling with constipation.
The sugar called sorbitol which naturally occurs in these fruits can help your bowels and lead to more comfort.
However, too much serving of dried fruits may cause cramping or diarrhea so try small servings first and see how you feel after digesting them before noshing on too many more.
The Artichoke is an unpopular but highly nutritious vegetable and one of the world’s best sources of fiber-containing about 6.9 grams in 1 raw globe or French artichoke.
- Brussels sprouts:
Brussels sprout is a cruciferous vegetable that shares a lot of similarities with broccoli.
They contain about 3.3grams of fiber per cup. They are also very rich in vitamin K, Potassium folate, and potent cancer-fighting antioxidants.
Lentils are among the most nutritious and affordable food high in fiber. They are also very high in protein and are loaded with many important nutrients. They contain 13.1 grams per cup.
- Split peas:
Split peas are made from the dried, split, and peeled seeds of peas. They are often seen in split pea soup featuring ham. You can find about 16.3 grams of fiber per cup of cooked split peas.