We all know that the body needs dietary fiber, and although there are many foods that contain good proportions of dietary fiber, many of us still do not know it completely, which leads to an acute shortage of fiber in our bodies due to the new diet. The prevalent today, which does not depend on the presence of dietary fiber, which causes many diseases without knowing the reason behind it.
Foods rich in dietary fiber
Dietary fiber, which is found mainly in fruits, vegetables and whole grains, is popular because it helps prevent constipation, in addition to many other health benefits, it also helps in achieving an ideal weight and reducing the risk of diabetes and heart disease.
Insoluble fibers transport substances from the stomach through the digestive system to the intestine and work to increase stool volume, which is beneficial for those suffering from constipation or irregular stools.
Nutrition benefits of foods rich in dietary fiber
Eating a diet rich in dietary fiber has several benefits, including:
- Control blood sugar and to reduce the risk of developing type 2 diabetes.
- Facilitate bowel movements: Because dietary fiber increases the volume of stools and makes them soft, which reduces the possibility of constipation, reduces the risk of hemorrhoids, and maintains intestinal health.
- High-fiber foods stimulate feelings of fullness, as it takes relatively longer to eat foods rich in fiber than foods that are low in content, which increases your energy and fitness.
The types of high-fiber foods that you should include in your diet
Fiber is good for health, and to benefit from natural foods rich in fiber, all of the foods listed below not only contain dietary fiber in high proportions, but also contain nutrients in high proportions that are also necessary for the body:
Fruits that contain dietary fiber
Total dietary fiber in an avocado: 0.5 grams.
Important nutrients in avocados: Vitamin C, E, B6 and B9 (folic acid), vitamin K, and potassium, in addition to avocados rich in healthy oils that help lower cholesterol and reduce the risk of heart disease.
The amount of fiber in an avocado depends on the type and can vary from one variety to another, as the amount of fiber in a light green, thin-skinned avocado is higher than that found in a darker, smaller avocado.
Total dietary fiber in a medium-sized pear, with its skin: 2.5 grams.
Important nutrients in it: Vitamin C and K, omega-3 fatty acids, potassium.
Pears are a crunchy, sweet-tasting, delicious fruit that contains a large amount of fiber as well as omega-3 fatty acids, which are very beneficial nutrients for cell health, brain and nerve function.
Berries family (strawberry, blueberry, red raspberry, etc.)
Total dietary fiber in the berry family is: 1 gram per cup.
Total dietary fiber in blackberries: 1.5 grams per cup. This type of berries also contains vitamin C and K, omega-3 fatty acids, potassium, magnesium and manganese.
This group contains important nutrients such as: Vitamin A, C, E, K, and Vitamin B9.
And raspberries contain a lot of vitamin K, which helps increase bone density.
High levels of manganese in the berry family are beneficial for bone health, skin cell regulation, and blood sugar control.
Total dietary fiber in a coconut: 2.5 grams per cup.
In addition to important nutrients: manganese, omega-3 fatty acids, vitamin B9 and selenium.
There are many reasons for you to eat foods that contain coconut, so you have to add it to your diet as soon as possible as:
- Coconut has a low glucose index and can easily fit into your diet.
- And since coconut has 2 to 3 times more dietary fiber than others, using coconut powder or grated coconut is a great way to add healthy fiber to your diet.
- Studies have also shown that in countries where coconut is mainly part of the diet, high cholesterol in the blood is reduced and heart disease is less common.
Total dietary fiber: 1.5 grams of fiber in a cup of dried figs, in addition to important nutrients: pantothenic acid, potassium, manganese, copper and vitamin B6.
Dried and fresh figs are an important source of fiber, and the amount of both soluble and insoluble fibers in figs is proportionate and perfectly balanced.
In addition to the fiber benefits of figs, figs are also very helpful in lowering blood pressure.
Even if you have no interest in dried figs, fresh figs can be used raw or as a salad, or they can be added with honey for dessert.
Vegetables rich in dietary fiber
Total dietary fiber: 2.5 grams of fiber per medium-sized artichoke.
In addition to being rich in important nutrients: vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous.
And since artichokes are low in calories and rich in essential nutrients and essential dietary fiber for the body, they are a great nutritional supplement to your diet.
In addition, artichoke is a food rich in antioxidants.
Total dietary fiber: 1.8 grams per cup of cooked peas, mostly insoluble fiber.
In addition to its richness in important nutrients: vitamins C, K, B6, B1, B9, A, manganese, copper, protein and omega-3 fatty acids.
Green peas are rich in fiber, powerful antioxidant, and anti-inflammatory properties that are extremely beneficial to health.
Frozen peas are also available year-round and can be incorporated into your diet, steamed or into soups and salads.
Total Dietary Fiber: 2.5 grams per cup of green okra.
In addition to its richness in important nutrients: such as vitamins A, C, K, B2, B1, B3, calcium, iron, phosphorous, zinc, protein.
Okra is one of the main dishes for many people, especially when its season is plentiful, as only one cup of it gives about a third of the necessary daily amount of fiber to the body, and it is considered one of the foods rich in calcium.
Okra can easily be added to soups as well.
Total dietary fiber: 1.5 grams of soluble and insoluble fiber per cup.
In addition to being rich in important nutrients: such as vitamins C, K, B1, B6, B9 and manganese.
Brussels sprouts are one of the best sources of dietary fiber and due to their high levels of antioxidants and anti-inflammatory properties, they aid in detoxification and reduce the risk of certain types of cancer.
Total dietary fiber: 1.5 grams of fiber per half cup.
In addition to its richness in important nutrients: such as vitamin C, calcium, manganese and potassium.
Turnips are usually undervalued but we should mainly add them to our diet as they are rich in nutrients and a good source of fiber and can be eaten raw or cooked.
Cereals rich in dietary fiber
Beans and legumes
Green beans contain no less fiber than other legumes.
Tip: It is recommended to consume more water after consuming beans, as water helps flush out toxins in the body in addition to reducing bloating caused by eating such pills.
Green beans also contain about 2 grams of dietary fiber, especially when well cooked.
Total dietary fiber: 2.5 grams of fiber per cup of black beans.
In addition, it is rich in important nutrients: such as protein, vitamin B1 and B9, magnesium, manganese and phosphorous.
Also, their high levels of antioxidants prevent the formation of free radicals and reduce the risk of certain types of cancer and inflammatory diseases.
Consuming black beans is a good way to try some type of treatment while increasing your dietary fiber intake.
Total dietary fiber: 1.8 grams of fiber per cooked cup of chickpeas.
In addition, it is rich in important nutrients such as copper, manganese, phosphorous, protein, vitamin B9, vitamin B6 and B2.
In addition to the high amount of dietary fiber present in each serving of chickpeas, it also provides about 5% of women’s daily iron needs.
Also, these pills help revitalize the body because they contain antioxidants that also help prevent the formation of free radicals.
Total dietary fiber: 1.8 grams of fiber per cooked cup.
It is rich in important nutrients: Vitamin B9, manganese, phosphorous, iron and protein.
In addition to containing high dietary fiber, lentils are rich in vitamin B9 and one of the best foods high in vitamin B9 (folic acid), which is necessary for pregnant women, people with liver disease, and people who take certain medications.
Lentil soup is a wonderful food to incorporate into your daily diet.
Nuts and seeds rich in dietary fiber
Almonds and walnuts
Total dietary fiber in almonds: 1.8 grams of fiber per small serving.
The total dietary fiber in walnuts: 2.5 grams of walnuts.
Almonds also contain important nutrients such as protein, omega fatty acids, manganese, magnesium, vitamin E, and vitamin B2.
As for the most important nutrients in walnuts: protein, manganese, copper, phosphorous and omega-3 fatty acids, vitamin B9 and vitamin B6.
Although nuts contain a lower percentage of the mentioned fiber as in the previous nutrients, eating nuts is a healthier way to increase body fiber quickly.
Almonds contain fewer calories and fat than walnuts, but they contain more potassium and protein than walnuts.
In addition, scientists have found that walnuts improve thinking power, memory and mood, and also help improve neurological brain function.
Total dietary fiber: 1 gram per tablespoon of flaxseed.
It also contains important nutrients: protein, vitamin B1, manganese, phosphorous, magnesium, copper, and omega fatty acids.
There are a lot of nutrients in these little seeds that help reduce cholesterol and reduce menopausal symptoms.
You can grind flaxseeds and add them directly to smoothies, salads, and soups.
Total Dietary Fiber: 2.5 grams per tablespoon.
Chia seeds also contain important nutrients such as protein, calcium, phosphorous, manganese, and omega-3 fatty acids.
Chia seeds are a wonderful food that you can easily add to your diet as their rich dietary fiber and essential nutrients help to increase energy, improve your nutritional health, and many other benefits.
Note: Like beans and legumes, chia seeds may cause flatulence, which can be minimized by consuming more water.
Also, soaking chia seeds before consuming them can reduce bloating and aid in the rapid absorption of nutrients.
Total dietary fiber: 1 gram of fiber per cooked cup.
In addition to its richness in important nutrients: iron, magnesium, potassium and vitamin B6.
Quinoa is a very useful grain that is consumed like other types of grain rich in fiber, as the abundance of nutrients in quinoa, its ease of digestion and the lack of gluten in it, makes it an edible grain and one of the best foods that contain fiber.
In addition, quinoa is rich in other nutrients such as magnesium, which is one of the essential nutrients that is reduced and helps in almost all body functions in addition to improving heart function, and many people suffer from magnesium deficiency while not realizing it.
As a result, quinoa not only adds valuable dietary fiber to your diet, but it also provides you with other essential nutrients that you cannot find in some foods.