Fibers are the main sources for good digestion and leave the stomach empty. Fiber fights from gut bacteria and leads to various health benefits. A human body needs good sources of fiber to stay fit and healthy.
Certain types of fiber also help in preventing constipation, weight loss, and maintain lower blood sugar levels. Fiber sources are very much essential to eat because our entire body needs proper digestion to lead healthy living life.
One of the keys to unfastening a lifetime protein-rich and healthy body is fueling your body with low impact high fiber foods. These are foods that carry extensive volumes of fiber but don’t contain a lot of other carbs that will send your blood sugar levels on a roller coaster ride.
If you are looking to eat more fiber, make sure you start gradually, swiftly expanding your fiber intake can cause bloating and flatulence. You also have to drink a lot of water because fiber incorporates fluid in your digestive area, and if you fail to drink sufficient water can lead to constipation.
Here are some good sources of fiber given below.
Sources Of Fiber
Avocados are entirely different from all other fruits. Avocados contain very healthy fats instead of having high in carbs
Avocados are very high in magnesium, vitamin C, vitamin E, potassium and numerous vitamin B. Avocados provide an infinite number of health benefits. They provide good sources Of fiber.
Avocados are known for their high levels of heart-healthy monounsaturated fats, avocados are also great sources of fiber. 1 avocado contains 9 grams of fiber, making it a perfect choice for people on a carbohydrate-restricted diet that is looking for more fiber.
The creamy flesh of the avocados are great sources of fiber. 2 tablespoon serving of avocado has about 2 grams of fiber and a whole fruit contains around 10 grams. Avocados are also great sources of mono and polyunsaturated fats. The good kind that can help lower cholesterol and reduce the risk of heart disease.
2. Carrots (2.8%)
Carrots have vitamin B6, vitamin K, beta-carotene, and magnesium. It is a root vegetable having a high value of nutrition and very good in taste.
Carrots contain very good sources of fiber. One cup of chopped raw carrot gives almost 4 grams of fiber. But, it is said to be the juice of carrot in has low fiber. Low carb diets also have advantages that go way beyond just weight loss. Consumption of carrots has been linked to reducing cholesterol levels.
Carrots are also relatively good sources of fiber. 1 medium-sized carrot (61 grams) providing 2 grams. Carrots usually rank low on the glycemic index, which is a measure of how fast foods increase blood sugar after a meal.
Boiled carrots contain more fiber content value than the raw carrots but the juice of carrots is lower in fiber. According to the Academy of Nutrition and Dietetics, most diets in the U.S. tend to lack it.
3. The Lentil (7.8%)
The lentil is very much cheaper as compared to any food in the entire globe. The lentil is very much high in proteins. A cup of the lentil has almost 16 grams of fiber. Lentils are one of the richest sources of fiber and protein.
French lentils and Red lentils are very much beneficial for digestion.
4. Popcorn (14.6%)
Whenever you find sources of fiber, you will get popcorn through the list. A man needs at least 38 grams of fiber throughout the day comparing to the woman. A woman needs 25 grams of fiber in a day. 2.5 cups of air-popped popcorn give about 100 calories and 5 grams of fiber.
We could say that 1 serving of popcorn gives 10 to 15 percent of the fiber in a day that a human body needs. A fiber in popcorn promotes your heart health issues as well. The Fiber in popcorn is insoluble which may prevent issues like certain types of cancers and gut infections.
Popcorn is also a perfect snack rather than eating potato chips. It is also considered a very healthy snack but it could be good or bad for the health of a person, depends on how you make it. Popcorn would be nutritious without adding salt or sugar.
Air-popped popcorn gives much amount of fiber as well as calories. Without oil air-popped popcorn provides high nutritious benefits of health. Whenever we look for sources of fiber, popcorns always come in the list.
5. Broccoli (2.7%)
Broccoli contains vitamin K, vitamin C, manganese, iron, and vitamin B. Brocolli is very much high in protein, compared to other most vegetables.
Broccoli contains a very low amount of calories with a very high amount of nutrition. Broccoli provides a rich amount of minerals and vitamins which are actually very essential for the metabolism of the body.
Is Broccoli A Good Source of Fiber?
Yess! Broccolis are good sources of fiber that contains a high amount of fiber which is well essential for the digestive system. Broccoli is also good for eye health and prevents cancer. Raw broccoli often gives more nutrients than cooked which destroys vitamin C.
Fiber content: 2.5 grams per cup, or 2.7 grams per 100 grams.
6. Raspberries (6.5%)
Raspberries are not usually known for their high fiber content but 1 cup of raspberries contains as enough fiber as 3 slices of most whole-grain bread. Their sweet flavor makes them perfect for satisfying sweet cravings without blowing your diet.
Raspberries also contain over half your daily advised intake of vitamin C. Therefore raspberries are one of the biggest sources of fiber. The fiber and water content in raspberries can improve prevent constipation and manage a healthful digestive tract.
Enough fiber increases the regularity of bowel movements, which is essential for the daily secretion of toxins. Modern guidelines advise that adults aged 19 years and over should consume between 22.4 g and 33.6 g of fiber a day, depending on their age and sex.
Raspberries contain other key nutrients, including Vitamin C, Vitamin K, and Folate. Vitamin C is essential for producing collagen, which the body needs to keep the skin and joints healthy. Vitamin K needs for proper blood clotting and Folate is essential for proper cell division. During pregnancy, doctors prescribe it to promote the healthy growth of the unborn child.
7. Apple (2.4%)
Apples are one of the tastiest and healthier fruit ever and popular among the world. Apples are also comparatively sources of fiber. 100 grams of apple gives 2.4 grams of fiber.
Apple is very high in Vitamin C, fiber, and antioxidants. It can be used through drinks, juices, and raw. Apples provide multiple benefits for health.
An unpeeled raw medium-sized apple gives the nutritious value of
- Calories: 52
- Fat: 0.2 Grams
- Sugar: 10.4 Grams
- Protein: 0.3 Grams
- Water: 86%
- Fiber: 2.4 Grams
- Carbs: 13.8 Grams