Like other rich nutrients, Fiber Rich Foods are also very good for us, but unfortunately many of us are not getting enough quantity. The dietitians suggest that men should consume at least 35 grams of fiber a day and a woman should consume 25 grams, but we are not consuming even 5 grams, which is actually not good. If you are not getting much fiber, then it will result into the constipation, hemorrhoids, high levels of cholesterol and also the sugar in the blood. Moreover, it keeps your metabolism busy and keeps you full for a whole day.
Many processed foods like cereals and breads contain fiber, but you should eat the fresh foods which contain fiber and rich in other nutrients. You can consume fiber through fruits, vegetables, beans and grains so for your benefit we have gathered the list of top 10 fiber rich foods. They are just not rich in fiber, but also help our body boom.
1. Oats – One of the Fiber Rich Foods
You can consume 4 grams of fiber in ½ cup of oats. There are plenty of recipes you can try with the help of oats to get fiber and the versatile one is the delicious oats breakfast.
2. Brown Rice
The brown rice contains 4 grams of fiber in 1 cup. The delicious food to eat with some gravy or with fried fish. Try to make the brown rice the compulsory stuff at the dinner.
It contains 7.2 grams of total dietary fiber per cup. The coconut has many rich nutrients like manganese, omega-6 fatty acids, selenium and folate. You can easily incorporate coconut in your daily diet or can make the dessert or other coconut recipes too.
The peas contain 8.6 grams of fiber per cooked cup. The notable nutrients peas contain are vitamin C, vitamin K, B6, manganese, Thiamin, vitamin A, folate and also protein. Lightly steam peas or pea soups are the best way to get high and rich fiber.
If you want 6 grams of fiber with only one cup, try to make a habit to eat corn daily. What bout the corn salad? If not, then pair it with some spicy veggies.
The okra contains 8.2 grams of fiber per cup and also contains rich nutrients like, vitamin A, C, K, thiamin, niacin, iron, calcium, zinc and protein. This food is packed with nutrients and can easily be combined into soups and in other dishes.
The raspberries contain 8 grams of fiber in one cup. You can try the raspberry salad or the combo of peanut butter and fresh raspberries on a toast.
Packed with notable nutrients like protein, iron, phosphorus, manganese and folate, the lentils provide 10.4 grams of fiber in one cooked cup. To add this food into your daily diet, try lentil soup or the fine dish.
If you want 4 grams of fiber in 1 ounce of nuts, then eat almonds. Add the almonds to your diet for better health and to get rich nutrients, it will keep the doctor away from you.
10. Chia Seeds
The chia seeds have 11 grams of fiber in only 1 ounce. You can add these seeds in your smoothie or can make any delicious recipe. The chia seeds contain many nutrients like protein, calcium, phosphorus and many more.