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Fiber is one of the important nutrients for the body. It can help the body promote weight loss, lower blood sugar and combat constipation. However, most people do not meet the recommended daily fiber intake of 25 grams for women and 38 grams for men.
1. The role of fiber
Fiber is extremely important for humans. It helps keep the stomach from being digested and ends up in the colon. There, fiber will feed the friendly gut bacteria, and can bring many different health benefits to the body. What's more, some fiber-rich foods can also help with weight loss, lower blood sugar, and combat constipation. However, most people only eat about half the recommended amount of fiber or 15-17 grams of fiber in a day. Fortunately, it's relatively easy to increase your fiber intake to your recommended needs. Just integrate food and daily diet with a high percentage of fiber (%) per weight of food.
Chất xơ được tìm thấy trong nhiều loại thực phẩm
So fiber is often found in which foods? Here are 22 fiber-rich foods that are both healthy and guaranteed to meet the recommended needs.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. Some foods are high in fiber
2.1. Pear
Pear is a popular fruit that is both delicious and nutritious. It is one of the best sources of dietary fiber. The fiber content is contained in 5.5 grams in a medium-sized pear or 3.1 grams in fiber in 100 grams of edible pears.2.2. Strawberry
Strawberry is an extremely delicious fruit. In addition, strawberries are chosen as a healthier food than any junk food. In particular, strawberries are also one of the most nutrient-dense fruits that we can eat. These nutrients include vitamin C, manganese and various powerful antioxidants.
The fiber content in strawberries can be 3 grams of fiber per cup of strawberries or 2 grams of fiber in 100 grams of edible strawberries. Because strawberries contain a lot of fiber, the calorie content of this fruit is very low.
Dâu tây là một loại trái cây ngon và chứa nhiều chất xơ
2.3. Avocado
Avocados are different than most fruits. Instead of being packed with carbs, avocados provide a lot of healthy fats. Moreover, avocado is also a fruit rich in vitamin C, potassium, magnesium, vitamin E and B vitamins. Most of the nutrients contained in avocados have many health benefits.
The fiber content in avocado can be 10 grams of fiber in a cup of avocado or 6.7 grams of fiber in 100 grams of edible avocado.
2.4. Apple
Apples are one of the tastiest and most satisfying fruits to use. Apples are also high in fiber. The fiber content in apples can be 4.4. grams of fiber in one medium apple or 2.4 grams of fiber in 100 grams of edible apples.2.5. Raspberries
Raspberries are very nutritious with a strong flavor. This fruit provides nutrients like vitamin C and manganese.
The fiber content in raspberries can be 8 grams of fiber in a cup of raspberries or 6.5 grams of fiber in 100 grams of edible raspberries.
Quả mâm xôi đme lại nhiều tác dụng bất ngờ về sức khỏe
2.6. Banana
Banana is a fruit that provides many nutrients including vitamin C, vitamin B6 and potassium. A green or unripe banana also contains a significant amount of resistant starch. This is an indigestible carbohydrate that functions similarly to fiber.
The fiber content in bananas can be 3.1 grams in a medium banana or 2.6 grams in 100 grams of edible bananas. Some fruits with similar fiber content to bananas include blueberries (2.4% fiber), black raspberries (5.3% fiber).
2.7. Carrot
Carrot is a delicious, crunchy and very nutritious root vegetable. It has a high content of vitamin K, vitamin B6, magnesium, and beta-carotene. Moreover, carrots also contain a good amount of antioxidants that are converted into vitamin A in the body.
The fiber content in carrots can be 3.6 grams of fiber in a cup of carrots or 2.8 grams of fiber in 100 grams of edible carrots. Because of the high fiber content in carrots, carrots are a low-calorie food.
2.8. Sugar beet
Beets are one of our vegetables that have many important nutrients such as folate, iron, copper, manganese and potassium. Furthermore, it is a good source of inorganic sodium, a nutrient that has been shown to have various benefits related to blood pressure regulation and exercise performance.
The fiber content in beets can be 3.8 grams in a cup of beets or 2.8 grams in 100 grams of edible beets.
Củ cải đường chứa nhiều chất dinh dưỡng
2.9. Broccoli
Broccoli is a cruciferous vegetable and one of the most nutrient-dense foods. It is a rich source of nutrients such as vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese. Moreover, it also contains powerful antioxidants and anti-cancer agents.
Broccoli is also relatively high in protein and has a better content than other vegetables. The fiber content in broccoli can be as much as 2.4 grams of fiber in one cup of broccoli or 2.6 grams in 100 grams of edible broccoli.
2.10. Artichoke
The artichoke plant is not well known, but it is a vegetable that contains many nutrients and is also one of the foods with the best source of fiber. The fiber content in artichokes can be 10.3 grams of fiber in one artichoke or 8.6 grams in 100 grams of artichokes.
2.11. brussels sprouts
Brussels sprouts are a cruciferous vegetable related to broccoli. This vegetable is rich in vitamin K, potassium, folate and powerful anti-cancer antioxidants.
The fiber content in Brussels sprouts can be 4 grams in a cup of sprouts or 2.6 grams in 100 grams of sprouts. In addition, there are other vegetables that are also high in fiber similar to brussels sprouts such as kale (3.6% fiber), spinach (2.2% fiber), tomatoes (1.2% fiber)
Hình ảnh rau mầm brussels
2.12. lentils
Lentils are cheap and one of the most nutritious foods. They are a great source of protein and other important nutrients.
The fiber content in lentils can be 15.6 grams in a cup of cooked lentils or 7.9 grams of fiber in 100 grams of edible lentils.
2.13. oval beans
The oval bean is a popular bean. Like other legumes, they are high in plant-based protein as well as other nutrients.
The fiber content in oval beans can be 11.3 grams of fiber in a cup of cooked beans, or 6.4 grams of fiber in 100 grams of edible oval beans.
2.14. Peas
Peas are one of the legumes that contain a rich source of nutrients. The fiber content in peas could be 16.3 grams of fiber per cup of cooked peas, or 8.3 grams of fiber per 100 grams of edible peas.
Đậu hạt lan chứa nhiều chất xơ cần thiết cho cơ thể
2.15. Green bean
Green beans are a legume that is full of nutrients including minerals and protein. The fiber content of chickpeas can be 12.5 grams of fiber in one cup of cooked chickpeas or 7.6 grams of fiber in 100 grams of edible chickpeas.
In addition, there are several types of beans that are rich in protein, fiber and various nutrients. For these beans, when prepared properly, they become the cheapest food and the best source of nutrients. These beans include: black beans (8.7% fiber), edamame (5.2% fiber), lima beans (5.3% fiber), and baked beans (5.5% fiber).
2.16. Quinoa seeds
Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people over the past few years. It's packed with nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants.
The fiber content of quinoa seeds can be 5.2 grams of fiber per cup of cooked quinoa, or 2.8 grams of fiber in 100 grams of edible quinoa seeds.
2.17. Oat
Oats are one of the healthiest whole grain foods. Their composition is rich in vitamins and minerals as well as antioxidants. What's more, they contain powerful levels of a soluble fiber known as oat beta-glucan. This type of fiber has a major effect on blood sugar and cholesterol levels.
The fiber content in oats can be 16.5 grams of fiber per cup of raw oats, or 10.6 grams of fiber in 100 grams of edible oats.
Yến mạch là một trong những thực phẩm ngũ cốc lành mạnh nhất
2.19. Almond
Almonds are a popular nut that are high in nutrients, including healthy fats, vitamin E, manganese and magnesium.
The fiber content in almonds can be 3.4 grams of fiber in 28 grams of almonds, or 12.5 grams of fiber in 100 grams of edible almonds.
2.20. Chia seeds
Chia seeds are small black seeds that are very popular in the natural health community. They are very nutritious, and their composition is high in magnesium, phosphorus and calcium. Chia seeds are also the best source of dietary fiber.
Fiber content in chia seeds can be 10.6 grams of fiber in 28 grams of dried chia seeds, or 34.4 grams of fiber in 100 grams of edible chia seeds.
In addition, there are some seeds similar to chia seeds that contain significant nutritional content as well as fiber content. For example, coconut (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%), and pumpkin seeds (18.4%).
2.21. Sweet potato
Sweet potato is a popular root vegetable with a delicious taste. It is rich in beta-carotene, B vitamins and various minerals.
The fiber content in sweet potatoes can be: one medium boiled sweet potato (without the skin) has 3.8 grams of fiber, or 2.5 grams per 100 grams of edible sweet potatoes.
Khoai lang có tác dụng hỗ trợ giảm cân
2.22. Dark Chocolate
Dark chocolate is said to be one of the most delicious foods in the world. It is also surprising in terms of nutrient content. Moreover, it is also one of the foods rich in antioxidants and nutrients. Just be sure to choose dark chocolate with a cocoa content of 70-95% or higher and avoid chocolate products with added sugars.
The fiber content in chocolate can be 3.1 grams in 1 piece of chocolate (28 grams), or 10.9 grams in 100 grams of chocolate.
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Reference source: healthline.com
