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5 fiber-rich foods for better digestion, lower cholesterol and even weight loss

There are many fiber-rich foods available! We're recommending 5 best of it here and why they deserve a place in your daily diet.
Eating apple
Fiber rich foods have health benefits. Image courtesy; Adobe Stock
Aayushi Gupta Published: 16 Feb 2023, 12:30 pm IST
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Macronutrients are types of foods you must consume in order for your body to function properly, generate energy and prevent diseases. They include fats, carbohydrates, protein, fiber, and more. While they are all necessary, fiber is touted as one of the most essential macronutrients that you may need. After all, it is the most natural and efficient way to maintain a healthy weight while simultaneously keeping your gut health in check. Here, we will tell you about revealing the top fiber-rich foods to help you reap all these health benefits of fiber.

How much fiber should I eat per day?

The Food and Nutrition Information Center of the United States Department of Agriculture states that women between the ages of 19 and 30 require at least 25-30 grams of fiber each day. You must include a variety of vegetables, fruits, nuts and seeds in your regular diet in order to attain this required amount.

It’s crucial to remember that there are some foods with high fiber content that will satisfy your daily needs and keep you healthy. HealthShots asked Hari Lakshmi, Consultant – Dietitian/Nutritionist, Motherhood Hospitals, Alwarpet, Chennai, to recommend some healthy fiber-rich foods.

fiber rich foods
Include a fibre-rich diet in your weight loss plan! Image courtesy: Shutterstock

Health benefits of fiber nutrients

To attain a fit and healthy body along with exercise, a correct fiber-enriched dietary regime should also be followed. Fiber is a very important part of our diet as it lowers blood sugar levels, promotes weight loss, fights constipation, boosts heart health, improves immunity and many more. Here are 5 high-fiber foods that are good for your health:

1. Apples

An apple a day keeps the doctor away. Well, there is no lie in this statement as apples are not only tasty to eat but come along with high amounts of fiber. A medium-sized raw apple comprises 4.4 grams of fiber content or 2.4 grams per 100 grams.

Also read: From ice apple to star fruit, here are 5 lesser known superfoods for weight loss

2. Avocado

Apart from being unique, it is a very healthy fruit rich in vitamin C, magnesium, and several other nutrients. It is not only high in carbs but also filled with healthy fats. It comprises 6.7 grams of fiber content per 100 grams or 10 grams in one raw cup of avocado.

fiber rich foods
Add avocado to your diet. Image courtesy: Adobe Stock

3. Raspberries

Raspberry is very nutritious with added benefits of strong flavor. Loaded with Vitamin C and manganese nutrients, it contains a high fiber content of 8 grams in one cup of raw raspberries or 6.5 grams per 100 grams.

Also read: Keep your vaginal health up to the mark with fibre

4. Lentils

Not only are lentils cheap and easily available among vegetables, they also come loaded with high content of nutrients and protein. Lentil soup is a favourite of many fitness enthusiasts. It holds a high fiber content of 13.1 grams per cup of cooked lentils or 7.3 grams per 100 grams.

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fiber rich foods
A well-balanced meal is a key to good health. Image courtesy: Shutterstock

5. Split peas

Such peas are made of dried and peeled seeds of peas. They can often be witnesses in split pea soup featured with ham. In terms of fiber content, split peas rank as one of the highest fiber-rich foods with 16.3 grams of fiber per cup of cooked split peas or 8.3 grams per 100 grams.

So ladies, include these high fiber-rich foods in your diet to promote your health and prevent overeating!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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