In this article, you’ll read a short description of the top 22 most fiber-rich foods short description about the top 22 most fiber-rich foods what is high fiber-rich food,
Fibers keep your intestines healthy, stimulate your digestion and help you lose weight.
Adults need 30 to 40 grams of dietary fiber per day. Vegetables, fruits, legumes, and cereals are products that are rich in fiber. But which of them contains the most fiber? You can read it in this article.
What is high-fiber food?
Plant-based foods such as vegetables, fruit, cereals, and legumes are foods that are rich in fiber.
You also call these products ‘high-fiber food’. Some of these food groups have high fiber content, making them stand out from the rest. You can read which ones in the list further on in this article.
But why is it so important to eat enough fiber every day?
Why fiber-rich foods are important?
Increasing numbers of studies show that you improve your health and reduce the risk of chronic diseases if you take in enough fiber every day. Research shows that threads are…reduce bad cholesterol
- Help prevent cardiovascular disease
- Help prevent type 2 diabetes
- Counteract obesity
- Keeping your bowels healthy and preventing and healing inflammations
- To help cure irritable bowel syndrome (IBS).
- Support your resistance.
- Many of the health benefits of fibers come from the effect they have on your intestinal flora. This is a name for the millions of bacteria that live in your intestines. These bacteria have a significant influence on your health and even on how you feel.
But not all fibers are the same. There are two types of fiber, and they each have their unique health benefits:
(1) Soluble fibers.
Soluble fiber absorbs a lot of moisture and forms a gel-like structure in your stomach and intestines. This stimulates intestinal movement and protects your intestinal wall against inflammation.
Soluble fibers also nourish the good bacteria in your intestines. These bacteria make short-chain fatty acids, which help create the protective layer in your intestinal wall and heal it from damage.
Finally, soluble fibers keep your blood sugar level stable and in this way, they protect you even more against type 2 diabetes.
Soluble fibers can be found in particular:
Insoluble fibers are not absorbed into your body. They are the ‘street sweepers’ of your intestines: they keep your bowels clean and active.
Insoluble fibers can be found in particular:
- Whole grain cereals
Fibers help you lose weight.
fibers help to lose excess pounds in three ways.
By absorbing a lot of fluid, they make you feel full while providing hardly any calories at all. In addition, fibers keep your blood sugar level stable, which prevents you from craving an unhealthy snack after an hour.
Finally, they stimulate fat burning. Soluble fibers feed your good intestinal bacteria, which in return produce short-chain fatty acids. These encourage your body to burn more fat.
Summary: fiber-rich food helps you lose weight quickly and healthily without feeling hungry.
Top 22 most fiber-rich foods and fruits.
Below you will find the 22 most fiber-rich foods.
If you eat these products regularly, you will soon get to your daily fiber needs. In this way, you will benefit from all the health benefits that fiber brings. The products with the most fiber (per 100 grams) are at the top.
Linseed is at the top of the list of most fibrous foods. Why? One hundred grams of linseed contains no less than 38 grams of fiber! With one tablespoon of 10 grams (through your bowl of cottage cheese or oatmeal porridge or over your salad), you’ll be working on getting your daily portion of fiber without even noticing it.
2. Chia seed
Chia seeds are rich in fiber, about 35 grams per 100 grams of chia seeds. fiber helps us to digest the food we eat properly so that we can achieve and maintain healthy bowel movements. Food is digested better and more evenly. In this way, your blood sugar levels are protected from excessive fluctuations.
Just like linseed, chia seed also contains a lot of fiber: 34 grams of fiber per 100 grams. Chia seeds also look great on your salad, smoothie, or bowl of Greek yogurt.
3, Dried plums
Plums contain a type of fiber that increases the amount of moisture in your stool: plums, an excellent remedy against constipation. Dried plums contain the most fiber: no less than 16.1 grams of fiber per 100 grams.
But beware: dried fruit also contains a lot of carbohydrates and sugars. Keep it at 3 to 4 dried plums per serving. For example, eat a few dried plums with sugar-free nut paste as a healthy snack, or add sliced plums to your oatmeal porridge.
It is made from ground sesame seeds and is a popular seasoning in oriental cuisine. It is also called sesame paste, and it contains a lot of fibers. This includes 12.1 grams of fiber per 100 grams.
This is very tasty in combination with raw honey and sea salt. Drizzle it over your salad or dip in raw vegetables. Enjoy your meal!
5. Almond paste
Nut paste, made from almonds, cashew nuts, or hazelnuts, is also a fibrous filling option for a rice wafer or a healthy cracker. Take a look:
- Almond paste: 10.6 grams of fiber per 100 grams
- Hazelnut paste: 8 grams of fiber per 100 grams
- Cashew paste: 4 grams of fibers per 100 grams
- Peanut butter: 9.5 grams of fiber per 100 grams
Almond Paste is the most fibrous nut paste of all, but all nut pastes are healthy. They contain a lot of omega-three fats that are good for the health of your heart and brain.
6. White beans
You might think that white beans contain less fiber than brown beans, but nothing could be further from the truth. White beans have the most fiber of all pulses: 10.5 grams of fiber per 100 grams.
So a portion of 150 grams of white beans is good for as much as 50% of your recommended daily fiber content.
Buckwheat, like quinoa, rice, and oatmeal, is a pseudo cereal. It is similar in nutritional value to other cereals (such as wheat and rye) but does not contain gluten. For this reason, buckwheat flour is often used as an alternative to wheat flour.
Buckwheat has another advantage over other cereals: it is very high in fiber. One hundred grams of buckwheat provides you with as much as 10 grams of fiber.
Buckwheat can be cooked and served with your meal. A portion of buckwheat is a gluten-free and fibrous alternative to rice, couscous, or potatoes.
8. Pistachio nuts
The most fibrous nuts that exist are pistachios. These green nuts are well hidden in their shell, but it pays to take them out. Per 100 grams, pistachios contain 9.5 grams of fibers!
You can eat a handful of pistachios as a healthy snack or sprinkle some nuts over your salad, like with this quinoa salad recipe.
9. Black beans
On the second place of the list of most fibrous beans are black beans. Black beans contain 8.9 grams of fiber per 100 grams. Black beans also have a lot of antioxidants, which protect you against aging and cardiovascular diseases.
10. Pumpkin seeds
Are you looking for a high-fiber snack or a healthy way to garnish your salad? Then think of pumpkin seeds! These green seeds contain 8.5 grams of fiber per 100 grams. Pumpkin seeds are also the most protein-rich seeds available.
A portion of pumpkin seeds is a fiber-rich snack and contributes to building your muscles and tissues.
Oatmeal is known to keep you satiated for a long time. It also keeps your blood sugar level in balance. This is all due to the many soluble fibers it contains.
Per 100 grams of oatmeal contains 7.3 grams of fiber. With oatmeal, it’s super easy to get enough fiber in. You can have breakfast with oatmeal porridge, but you can also blend some oatmeal through your smoothie or stir a few tablespoons through your bowl of cottage cheese.
Are you looking for inspiration? Then try one of our oatmeal recipes.
Lentils also contain a lot of fibers. With 7.9 grams of fiber per 100 grams, lentils are high on the list of the most fiber-rich foods.
You can buy boiled lentils in pots and turn them into a delicious lentil salad. Or make spicy lentil soup from dried lentils! A bowl of thin lentil soup with tomato contains no less than 7.3 grams of fiber.
You wouldn’t say it, but avocados are one of the most fibrous vegetables that exist. One hundred grams of avocado contains no less than 6.7 grams of fiber.
You can use avocado as a high-fiber topping on a rice wafer, you can cut it into cubes and sprinkle it over your salad, or you can eat it as a snack. With avocado, you can quickly get your daily portion of the fiber.
Raspberries contain 6.5 grams of fiber per 100 grams. With a portion of 150 grams, you already have almost a third of your recommended daily fiber intake.
Raspberries contain few calories and carbohydrates for fruit. So feel free to eat more raspberries if your budget allows it. Raspberries from the freezer are a convenient and inexpensive solution.
Guava is one of the few fruits that you seldom encounter in the Netherlands. A shame because this fruit contains 5.4 grams of fiber per 100 grams. That’s more than twice as much as most other fruits, including apples and pears.
One large guava of 200 grams is good for 33% of your recommended daily amount of fiber. Are you abroad, and do you meet guava? Then buy some of these delicious fruits in particular.
Blackberries are the dark brother of raspberries and contain almost as much fiber. Per 100 grams, blackberries contain 5.3 grams of fiber. The blackberry season runs from the end of August to the beginning of October. The bigger the blackberries, the tastier they are.
Peas with carrots: who hasn’t grown big with them? Good news for the peas lovers among us: they contain no less than 4.5 grams of fiber per 100 grams.
You can add boiled peas to your salad or serve with your hot meal. You can even make soup and dips from them! Make sure you buy a jar of boiled peas without added sugars.
18. Sharon fruit (kaki fruit)
Sharon fruit contains 50% more fiber than apples or pears. One hundred grams of Sharon fruit is good for 3.6 grams of fiber. They are deliciously soft and sweet. With a bowl of cottage cheese with oatmeal, linseed, cinnamon, and Sharon fruit, you start your day extra fiber-rich.
It’s the seeds in pomegranate that give you so much fiber. One hundred grams of pomegranate contains 3.4 grams of fiber. Pomegranate seeds are delicious because of the Greek yogurt but also do well in salads. Try this summer salad with pistachios and pomegranate seeds!
20. Green leafy vegetables
Spinach, kale, pack Choy, and endives all belong to the category of green leafy vegetables. They contain a lot of fiber and hardly any calories.
Per 100 grams, green leafy vegetables contain between 2 and 2.5 grams of fiber. Compared to the other foods on this list, this doesn’t seem much, but make no mistake: green leafy vegetables also contain very few calories.
For example, spinach contains only 26 calories per 100 grams. So you can quickly eat a large plate of wok spinach and get a lot of fiber in that way.
Apples are rich in antioxidants and fiber. It can help to maintain a good memory and help to reduce bad cholesterol. Apples can contribute to the health of cells in the body, such as in the lungs and chest. The fiber and polyphenols in apples are beneficial in reducing the risk of type 2 diabetes. An apple a day has a positive effect on blood pressure and blood vessels.
Bananas are rich in fiber. Not only do they have a satiating effect, but they can also contribute to a better balance of your blood sugar. Fiber slows down the absorption of glucose from food. The fiber in bananas helps to balance blood sugar levels.
What contains a lot of fiber? You can find them in vegetable foods such as vegetables, fruit, legumes, nuts, seeds, and kernels.
Above, you have read what the most fibrous products are. Although you can find fibers in many more products, there are also products without fibers.
It is essential to know that foods without fiber are not necessarily unhealthy.
Oil and animal products such as meat, fish, eggs, cheese, and yogurt contain no fiber. Are those products unhealthy then? No, they are not. Food without fiber is not harmful, but it is essential that you also eat enough food that does contain fiber.
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