Fiber is extremely important. It escapes digestion in the stomach and ends up reaching the gut. There, it feeds the friendly gut bacteria, leading to all sorts of health benefits. Fiber also promotes weight loss, lowers blood sugar levels and fights constipation. The recommended daily intake is 25 grams for women, and 38 grams for men. However, most people are only eating around half of that, or 15-17 grams of fiber per day. Fortunately, increasing your fiber intake is relatively simple.

Here are 8 high-fiber foods that are both healthy and satisfying.

Avocado. This fruit has powerful beneficial effects on health and is rather a unique type of fruit with a single seed. It contains many nutrients like Vitamin E, Vitamin C, Vitamin B6, Vitamin K, Potassium, Folate. Of course that Avocado contain fiber. One cup, sliced Avocado (about 146 grams) contain 10 grams dietary fiber or 40% of daily intake, and 234 calories.

Lentils. They are high in nutrition and low in calories, Lentils are the perfect choice for your healthy salads,  and as an item on a vegetarian dinner plate. Despite dietary fiber, they are also a good source of vitamin K, potassium, calcium, zinc, niacin, protein, folate, and iron. One cup Lentils, boiled (198 grams) contain 16 grams dietary fiber or 64% of daily intake, and 230 calories.

Apples. Apples are one of the most known fruits in the world, that’s for sure. They are extremely rich in important flavonoids, antioxidants, and of course, we will not forget the content of dietary fiber. One medium Apple (about 182 grams) contains 4.4 grams dietary fiber or 17% of daily intake, and 95 calories.

[Related: Health Benefits of Apples]

Pears. This juicy fruit is the perfect choice for your health, too. Fresh Pears are best for enjoying the hot summer days. Antioxidants, flavonoids, and dietary fiber are packed in this amazing sweet fruit. one medium pear (about 178 grams) contain 6 grams dietary fiber or 24% of daily intake, and 102 calories.

Corn. Corn is a large grain plant cultivated since ancient times. The most familiar are the sunny, yellow version, but it may come in variety colors, each with its own special combination of antioxidant nutrients. One cup corn, yellow (about 166 grams) contain 12 grams dietary fiber or 48% of daily intake, and 606 calories.

Dried Figs. If you can’t find fresh figs at your local market all year round, don’t worry dried figs are available year round, and guess what they are a stellar source of fiber. Not just fiber, Dried Figs also offer many vitamins and minerals. 100 grams Dried Figs contain 2.9 grams dietary fiber or 11% of daily intake, and 74 calories.

Strawberries. Incredibly delicious, Strawberries are very nutrient dense fruits, which are loaded with vitamin C, manganese and also all sorts of powerful antioxidants. One cup Strawberries, sliced (about 166 grams) contain 3.3 grams dietary fiber or 13% of daily intake, and 54 calories.

Bananas. For me, Bananas are a favorite snack, no matter where I go. They have good taste and on top of that, they are good sources of many nutrients like vitamin C, vitamin B6, and potassium. Fiber content is no exception, one large Banana (about 136 grams) contain 3.5 dietary fiber or 14% of daily intake, and 121 calories.

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Fiber is extremely important. It escapes digestion in the stomach and ends up reaching the gut. There, it feeds the friendly gut bacteria, leading to all sorts of health benefits. Fiber also promotes weight loss, lowers blood sugar levels and fights constipation. The recommended daily intake is 25 grams...
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