Fiber-rich foods are beneficial to your well-being.They aid digestion, help fight constipation and are good for weight loss.
Here is a list of 10 foods with fiber, so you can include them in your diet and benefit from their laxative and depurative properties.
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Why add fiber to your diet
Fiber is a vegetable component present in many foods and is a basic element in our diet, since it is essential to maintain our digestive system. essential to maintain our digestive system and to favor defecation. and to favor defecation.
Foods rich in fiber help us with digestive functions and promote good colon cleansing, so they are necessary to combat constipation. For this reason they also contribute to avoid hemorrhoids.
They also favor the elimination of unnecessary elements from our organism and help to control body weight, so they are good for weight loss and to prevent they are good to lose weight and prevent obesity..
Another benefit of foods rich in fiber is that they stabilize blood glucose and cholesterol levels, preventing diseases such as diabetes, cardiovascular diseases and some types of cancer such as colon cancer.
List of 10 foods rich in fiber
Include these foods with fiber in your daily meals to improve the proper functioning of your digestive system. Your health will thank you.
1. Broccoli and other vegetables
Vegetables are a basic element in our diet, but they are also one of the foods rich in fiber that will be better for you. One of the most recommended in this case is broccoli, which contains 2.6 grams of fiber per 100 grams.. This is very good when it comes to preventing heartburn or stomach inflammation, favoring better digestion.
The same happens with vegetables such as artichoke, peas, avocado or cauliflower, which in addition to being a great source of fiber contain many minerals and vitamins.
2. Pears and other fresh fruits
Another essential are the fruits, especially the fresh fruits of which we can consume their pulp directly. In particular, pears are one of the foods rich in fiber that you can include regularly in your daily diet to constipation or to help you control your weight..
Other fruits that also contain a lot of fiber are apples, oranges and bananas. Dates, loquats and dried fruits such as figs and prunes are also very rich in this vegetable component.
3. Beans and other legumes
Legumes are another food rich in fiber, in addition to containing a large amount of vegetable proteins and minerals. They are especially are especially abundant in fiber all types of beansbeans, but kidney beans and red kidney beans are the most recommended. They also contain a lot of fiber other legumes like the chickpeas, the lentils and the broad beans.
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4. Oats and wheat bran
Oatmeal is ideal if you are looking to increase your daily fiber intake, as it is one of the highest fiber foods available and is very easy to include in your diet on a regular basis. You can have it every morning for breakfast, accompanied by milk and a piece of fruit. In addition contains the soluble type of fiberwhich has a satiating effect and helps you absorb fewer calories.
Another type of cereal that contains a lot of fiber is wheat bran, which you can also include in your breakfasts, accompanying a yogurt or a bowl of milk, to help you start the day with a better digestion.
5. Whole wheat or rye bread
This type of bread, a little darker than the usual wheat bread, is much healthier, as it contains unrefined flours and sugars. However, one of one of its greatest benefits is its high amount of fiber.because the whole grain is used to make them and they maintain all the properties of the bran.
6. Brown rice
Brown rice is another fiber-rich food that you can include in your diet on a regular basis to prevent constipation or to help you lose weight. By keeping its cellulose husk intact, it retains all the fiber contained in the coating. The amount of fiber per cup of this rice is 3.5 grams.
7. Almonds and other nuts
Nuts are also among the ideal fiber-rich foods to consume daily, either with salads, in breakfasts and snacks or simply as a snack. Almonds are one of the nuts with the highest fiber content.. Hazelnuts, walnuts and peanuts are also rich in this vegetable component.
Corn is another ideal food if you want to increase your fiber intake. It provides 2.7 grams of fiber per 100, whether it is raw or cooked sweet corn. Another way to consume it is in the form of popcorn. This snack contains no less than 13 grams of fiber per 100.
9. Chia seeds
The benefits of this superfood are many, thanks to its high amount of minerals, vitamins and proteins. However, they are also one of the foods rich in fiber that can help you to improve your digestion, since each 100 grams of this seed contains 34 grams of fiber..
You can easily take it during your breakfasts by including it in your cereal bowl, a yogurt, a smoothie or add it in salads.
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Cocoa is a great source of fiber, which added to its antioxidant properties makes it an ideal food to prevent cardiovascular disease and improve the intestinal tract. The amount of fiber in both cocoa beans and cocoa powder is 33 grams per 100.