10 Good Sources of Fiber! You Must Add too Your Diet
What foods have a lot of fiber?
As per a new study people who eat diets that have higher fiber content have a lower risk of death and chronic diseases such as stroke or cancer.
The study finds that higher intakes of fibre "led to a reduced incidence of a surprisingly broad range of relevant diseases (heart disease, type 2 diabetes, and colorectal cancer)," reduced body weight and total cholesterol, and reduced mortality.
Not just that researcher at the University of Otago in New Zealand, state that fibre's health benefits have been recorded by over 100 years of research, reported CNN.
Source: High-fibre diet may lower risk of death, chronic diseases
A diet rich in fiber lasts long and is also good for digestion. Here we have listed down the best foods with lots of fiber for a healthy intestine & body:
Mushrooms Are Rich in Fiber:
Specially Porcini mushrooms are excellent fiber suppliers. One serving of porcini mushrooms (150 grams) provides almost 9 grams of fiber. One point to keep in mind when consuming a fiber-rich diet is that the fluid intake must be increased because fiber swells in the intestine and thus deprive the body of water.
If too little water is consumed it may rather be counterproductive and may also lead to blockages.
Peas are Perfect for High Fiber Diet:
A serving of peas which is approx 200 grams provides almost 10 grams of fiber. With one serving of peas, you can already cover one-third of your daily requirement of fiber.
Chickpeas a Great Source of Fiber for Vegans:
A serving of chickpeas about 125 g provides about 9 grams of fiber. They are not only rich in fiber but they also have a high content of vegetable protein, which helps especially vegetarians and vegans. Not just that chickpeas also have a high content of vegetable protein.
Kale is Also Rich in Fiber:
It is full of vitamins. One serving of kale approx. 200 grams contains 8 grams of fiber. Kale is a rich source of protein and carbohydrates. The equally high fiber content in it makes a positive contribution to our digestion.
Soybeans a Smart Way to Add Fiber to Your Diet:
A serving of soybeans (60 g, dry product) provides 13 grams of fiber. Soybeans also score high in folic acid in addition to plenty of fiber along with high-quality protein. They are a rich source of healthy, polyunsaturated fatty acids.
Best of Fiber Rich Diet is Broccoli:
Broccoli has anticancer properties. One serving of broccoli about 200 grams contains almost 6 grams of fiber. Broccoli, contain a substance called indole-3-carbinol, which is proved to be an excellent cancer killer.
Sauerkraut is a Delicious Thing to Add to Your High-Fiber Diet:
A serving of sauerkraut (200 grams) contains about 7 grams of fiber. The fiber content in ti saturates for a long time and ensure controlled intestinal peristalsis (muscle activity).
Lactic acid bacteria, which are normally produced during production, also have a probiotic effect by maintaining the intestinal flora, protecting the beneficial intestinal bacteria and resisting the harmful ones.
Legumes are Very Rich in Fiber:
Legumes are a rich source of fiber along with Vitamin B and Zinc. A serving of lentils (60 g, dry product) generates on average about 10 grams of fiber.
Lentils contain not just healthy fiber, but also plenty of vegetable protein, which plays an important role not only for athletes but also for sexual high performance.
Kidney Beans are a MUST HAVE for a Fiber Rich Diet Plan:
They are a rich source of healthy carbohydrates and protein. A serving of kidney beans approx. 125 g contains 7 g of fiber. They provide healthy carbs, protein, and fiber.
Awesome Apples for a Fiber Rich Diet:
An apple depending on the size provides about 3 to 4 grams of fiber. The best know fiber pectin is found in apples, so it is best not to peel them. Apples also act as a natural appetite suppressant as the bulking fiber signals saturation.
Too many fibers may be unfamiliar to your gut therefore in order to get used to it, you should drink a lot and take small portions of food.
Also Read: How Many Grams of Fiber a Day you should eat?
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