Fiber is an indispensable nutrient in our diet that genuinely has zero calories, and adds bulk to what you are eating. High fiber foods take longer to chew, and thus our eating time increases. As per some studies, it takes about 20 minutes for the brain to register that the stomach is full, and it takes roughly 20 minutes for the food to break down into smaller components and go into the stomach and then into the gut. The stomach, small intestine, and pancreas release a satiety hormone that signals the brain that we are full. This hormone is called Ghrelin, which is mainly responsible for stimulating appetite, allowing our body to reduce our food intake.
The fiber adds bulk to our food and our stool as it moves in our intestine; it picks up waste and aids in passing the waste out our system smoothly. Fiber has multiple health benefits like assisting bowel movements to glowing complexions, and to lean and fit bodies. We should be mindful while adding fiber to our platter; we need to keep the nutritional value of the food intact as the body needs to absorb other vital minerals like calcium and iron. Thoughtless addition of fiber may nullify the nutritional content of the food, and make sure to avoid junk food, white bread, burgers, etc. Let’s look at the fiber content of fruits and vegetables.
Vegetables
Carrots
Carrot is a root vegetable containing about 3.6 grams in one cup. It is low in calories and is loaded with vitamins like K, B6, A, beta-carotene and magnesium.
Beetroot
The beetroot or beet is also a root vegetable rich in essential nutrients such as iron, copper, potassium, manganese, and folate.
Beetroot is rich in mineral nitrate, which benefits blood pressure regulation and exercise performance.
Fiber Content: 2.8 gram per 100 grams or 3.8 grams per cup
Broccoli
Broccoli is one of the best nutrient-rich foods on the planet.
It is rich in Vitamin C, Vitamin K, folate, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients.
It takes around 9 cups of broccoli florets to achieve daily recommended fiber intake.
Fiber Content: 2.6 grams per 100 grams, or 2.4 grams per cup
Brussels Sprouts
Brussels sprouts are very high in Vitamin K, folate, potassium, and potent cancer-fighting antioxidants.
It takes around 7 cups Brussels Sprouts to achieve daily recommended fiber intake.
Artichoke
Artichoke is high in many nutrients and one of the world’s best fiber sources.
Fiber Content: 8.6 grams per 100 grams, or 10.3 grams in one artichoke
Apple, bananas, strawberries all have approx 3-4 grams of fiber. However, raspberries win this competition in high fiber value with 8 grams per cup.
Additional High-Fiber Vegetables
Parsley
This is enriched with vitamins A, C, and K. The vitamins and nutritional plant compounds in parsley can improve bone health, protect against chronic sickness, and have antioxidant advantages.
Fiber Content: 3.3 grams per 100 grams
Spinach
Spinach is a high fiber, leafy vegetable, and is loaded with vitamin A, C, K, magnesium, iron, and manganese. It aids in reducing blood pressure, and oxidative stress.
Fiber Content: 4 grams in one cup (cooked)
Fruits
Pear
The pear is the most favored fruit that is both tasty and nutritious. It is one of the best fruit sources of fiber.
Fiber Content: 5.5 grams in a medium-sized pear, or 3.1% grams per 100 grams
Strawberries
Strawberries are mouth-watering. These are healthy and tasty options compared to any junk food.
They are also one of the most nutrient-dense fruits one can eat. Full of vitamin C, manganese, and various power pack antioxidants.
Fiber Content: 2 grams per 100 grams. Which is high given their low calories.
Avocado
The avocado is unlike most fruits, it’s not high in carbs but it is full of healthy fats.
Avocados are rich in potassium, magnesium, and many vitamins like vitamin C, vitamin E, several B vitamins. They contain innumerable health benefits.
Fiber Content: 6.7grams per 100 grams
Apples
Apples are the healthiest and most delicious fruits you can ever have, and they are relatively rich in fiber.
Fiber Content: 2.4 grams per 100 grams
Raspberries
Raspberries are very nutritious and have a strong flavor. They are rich in vitamin C and manganese.
Fiber Content: 6.5 grams per 100 grams
Bananas
Bananas are a highly nutritious fruit. These are a good source of vitamin C, vitamin B6, and potassium. Even green or unripe bananas contain a significant resistant starch ratio, a type of indigestible carbohydrate that acts like fiber.
Fiber Content: 2.6 grams per 100 grams
Pulses
Good news for the vegans: Pulses are the most affordable and high-protein food.
Fiber Content: 7.9 grams per 100 grams
Conclusion
Have you been worried about fiber content in your food? A sufficient amount of fluid intake is quite necessary, with fiber moving rapidly and relatively easily through your digestive tract. A fiber loaded diet can significantly reduce the risk of diabetes, obesity, and heart disease.
Most importantly, high fiber food keeps the stomach clean. Clean intestines are good to help prevent you from many health problems. As far as women are concerned, they must eat a minimum amount of 21-25 grams of fiber a day, whereas men must target 30-38 grams a day. Fiber is a very significant part of a diet for each one of us. Studies suggest that you are doing an excellent service to yourself if you consume food loaded with high fiber. Various kinds of sicknesses and health issues can be dealt with by eating high fiber food.
Take a glance at the amount of dietary fiber that is found in everyday foods. When buying packaged foods, you should check the nutrition facts for fiber content that will vary among brands.
