Dietary fiber is one of the most important nutrients required for not only digestion of food, but also proper functioning of your digestive track at large. People who face a deficiency normally experience hemorrhoids, elevated cholesterol levels, constipation, and elevated sugar level.
On the other hand, excessive use of it can lead to diarrhea, bowel obstruction, and dehydration in some cases. If you are planning to increase your intake of fiber, you need to increase your water intake too. The present DV for dietary fiber is about 25 grams. Listed below are some high-fiber foods that will allow you to have adequate amount of it every day:
1. Bran (Corn, Rice, Oat, Wheat)
Bran is one of the richest sources of dietary fibril, vitamin B6 and magnesium. Bran is usually found in whole grain breads and breakfast cereals, such as rye, oats and buckwheat.
- Crude corn bran is the riches source with about 85.6 g. per 100 grams.
Majority of the people are familiar with the yellow version of corn, but it comes in a number of colors, from blue to pink. Each has its own unique combination of antioxidants and nutrients.
- One corn ear contains two grams.
- Popcorn is also an excellent, low-calorie source of fiber. It offers about 3.5 g. for every 3-cup serving.
- Wheat and rice bran offers 25 g. for each cup, which makes about 1.6 g. per tablespoon.
- Finally, oat bran offers 14.5 g. per cup, or in other words, 0.9 grams per tablespoon.
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2. White Beans
In addition to being a rich source of protein, iron and fiber, white beans are nutritionally rich in potassium. Did you know that a single cup of white beans can meet about 25 percent of your every day requirement of this nutrient that fights off hypertension effectively? Beans have a bad reputation when it comes to gas. However, the key is to amplify your intake gradually.
If you are currently eating low fiber foods, there is no need to switch entirely to high-fiber foods, since it causes stress to your digestive system. If you do not like this vegetable then you may consider adding fiber supplement before meals to your diet.
- Nevertheless, white beans offer 38.7 grams for every cup.
3. Dried Herbs, Peppers and Spices
Dried spices and herbs are full of minerals and vitamins that a human body needs every day. If you haven’t been using these things in your daily diet, it is time to remedy this mistake. Start adding more:
- Dry herbs,
- Or chili powder to your meals.
Did you know ground cinnamon contains the highest amount when it comes to spices?
- It provides you with 53.1 grams per 100-gram serving, which makes it 4.2 g. for every tablespoon.
It is followed by:
- Dried oregano,
- Ground savory,
- Chili powder,
- Black pepper, and finally,
- Cayenne pepper which offer 26.5 grams for every 100 gram serving.
4. Black Beans
Black beans are another rich source and offer 15 grams of fiber for every cup. Not only black beans give you adequate amount, but it also has lots of protein.
- In fact, it contains 15 gram of protein per 100 grams.
Their rich, dark color signifies that they contain high content of flavonoids that are considered to be highly powerful antioxidants. When you add beans and other similar high-fiber foods to your daily diet, it is necessary for you to drink as much water as you can.
Navy beans are also an excellent source of fiber.
- They offer 10.5 grams for every 100 gram serving.
5. Sunflower Seeds
Sunflower seeds are not only ideal for salads, but can also be used as a snack. They are rich in:
- Vitamin E,
- Vitamin B1 (thiamin),
- Vitamin B6,
- And copper.
Sunflower seeds offer you about 10.6 g. for a 100-gram serving. This means that you are provided 14.3 g. per cup, which is pretty good.
6. Garbanzo beans
Garbanzo beans, commonly known as chickpeas, are versatile legumes that come in 2 varieties: the darker variety that is richer in antioxidants and fibril, and the lighter variety that is common in United States.
Garbanzos were domesticated for the very first time in the Middle East, where they are still a significant ingredient in everyday dishes, such as falafel and hummus.
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Nuts make an excellent snack. Almonds offer the most fiber with about 12.2 grams for every 100 gram serving, which is approximately 17.4 grams per cup. These are followed by:
- And finally pecans which offer 9.5 grams for every cup of whole nuts.
In other words, they provide you 2.7 grams of fiber for every ounce, which is impressive, isn’t it?