Fiber is a relatively disregarded food nutrient. Most people don’t add it to their diets. However, fiber has numerous benefits for your body. Furthermore, it is readily available in most vegetables and fruits.
Why you should take fiber
The fiber in food is divided into two types; soluble and insoluble. Most fiber-rich foods contain a mixture of the two. They provide many health benefits which include:
- Helping in losing weight.
- Easing food and bowel movement in the digestive system. Reducing risk of heart disease.
- Reducing risk of getting type-2 diabetes.
- Facilitating removal of toxins from the body.
- Maintaining healthy skin.
Top foods that contain fiber
Science has proved that, on average, most adults need 50 grams of fiber every day. Foods that contain fiber vegetables, fruits, grains, legumes and nuts. However, grains aren’t recommended as a fiber source since they contain anti-nutrients. Anti-nutrients are compounds in food that reduces the body’s ability to absorb nutrients.
The best fiber foods are rich in readily accessible fiber
Avocado is a fruit that is rich in healthy fats that reduce “bad” cholesterol levels in your body. It is also a rich source of minerals and vitamins. Avocado has a high fiber content of 6.7 grams per 100 grams. There are many ways to eat avocado. You can eat it plain, spread it on toast or make an avocado salad.
Raspberries are sweet fruits that are rich in antioxidants. Their rich taste and different colors have earned the fruit the name “nature’s candy”. The fact that raspberries are rich in fiber is largely unknown. You get around 6.5 grams per 100 grams. This nature of raspberries ensures that there are many ways to incorporate them into your diet. You can eat them alone, add them to salads or enjoy them with yogurt.
Pears are sweet fruits that are rich in antioxidants and fiber. They are also a great source of healthy calories. The fiber content is around 3.1 grams per 100 grams. Pear peelings provide added fiber content but ensure that they are thoroughly washed. You can enjoy the fruit alone or you can add it to a fruit salad.
Bananas are perhaps the most widely recognizable fruits in the world. This is because of their easy availability and high nutritional content. Bananas are loaded with vitamins and minerals, particularly potassium. Potassium helps in detoxing the body and maintaining good heart health. They are also rich in fiber. They contain 2.6 grams per 100 grams. You can also get fiber from unripe bananas in the form of resistant starch. Bananas can be taken alone or added to fruit salads and smoothies for consumption.
Apples are also very common fruits and they are a rich source of antioxidants. Antioxidants are crucial in preventing the risk of heart disease and diabetes. Apples have a fiber content of 2.4 grams per 100 grams. You should also eat the skin for added fiber and nutritional content. You can eat them alone or add them to a fruit salad.
As we have seen fiber is an important nutrient for our bodies. Also, as seen above, you can get your fiber from easily available fruits. You can combine all of these fruits for your daily fiber consumption instead of eating only one.
Getting your fiber from these fruits will ensure that you get fiber and added benefits from their other nutrients.