High fiber foods

Fiber is very important for our body. Fiber keeps the gut healthy by increasing the number of good bacteria in our gut and protects it from unhealthy bacteria. It can reduce the risk of a few gastrointestinal disorders, such as inflammatory bowel disease, irritable bowel syndrome, and colon cancer.

Fiber increases stool and helps to pass faster through the digestive system i.e. eliminates constipation. Fiber also reduces weight, lowers blood sugar levels. A woman needs 25 grams of fiber daily and a man needs 36 grams of fiber .

There are two types of fiber – soluble fiber and insoluble fiber.

Soluble fiber – We get soluble fiber from oatmeal, nuts, beans, lentils, apples.
Non soluble fiber
We get non-soluble fiber from wheat, wheat bread, brown rice, lemon, carrot, cucumber, and tomato. Below are some high fiber foods:

Bengal gram

7.6 gram fiber per 100 gram

Oats

10.6 gram fiber per 100 gram

Popcorn

14.5 gram fiber per 100 gram

Almond

12.5 gram fiber per 100 gram

Sweet potato

2.5 gram fiber per 100 gram

Dark chocolate

10.9 gram fiber per 100 gram

Pears

3.1 gram fiber per 100 gram

Strawberries

2 gram fiber per 100 gram

Avocado

6.7 gram fiber per 100 gram

2.4 gram fiber per 100 gram

Banana

2.6 gram fiber per 100 gram

Carrot

2.8 gram fiber per 100 gram

Beet

2.8 gram fiber per 100 gram

Broccoli

2.6 gram of fiber per 100 gram

7.9 gram of fiber per 100 gram

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