REMEMBER: These Are TOP 7 Foods That Contain Most Fiber! Pay SPECIAL Attention to Food #4! These Tips Helped Over 22,000 Readers! AWESOME Photos and Ideas Included!
Dietary fiber is one of the most important nutrients these days. It is required not only for digestion of food but also for proper functioning of your digestive track at large.
People who face a deficiency normally experience hemorrhoids, constipation, elevated cholesterol and sugar levels. On the other hand, its excessive intake can lead to diarrhea, bowel obstruction, and even dehydration in some severe cases.
If you are planning to increase your intake of fiber, you need to increase your water consumption as well. The present daily volume for dietary fiber is about 25 grams, and it should be no problem to get it thanks to the list below.
Food #1 – Bran
Bran is one of the richest sources of dietary fiber, vitamin B6, and magnesium. It is usually found in whole grain bread and breakfast cereals, such as rye, oats, and buckwheat.
- Corn bran (60g)
- Wheat bran (24.8g)
- Rice bran (24.8g)
- Oat bran (14.5g)
Pay attention: A majority of the people are familiar with the yellow version of corn, but it comes in many colors, from blue to pink. Each has its unique combination of antioxidants and nutrients.
Food #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 daily requirement of protein?
Beans, in general, have a bad reputation when it comes to gas and bloating because of their high fiber content. A cup of various types includes different numbers:
- Anasazi beans (24g)
- Navy beans (19.1g)
- Baby and large lima beans (13.2g)
- Great northern beans (12.4g)
- White beans (11.3)
- Black-eyed peas (8.2g)
Pay attention: You need to increase your fiber intake gradually. If you are currently eating low fiber foods, there is no reason 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.
Food #3 – Dried Herbs, Peppers & 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, you need to fix this mistake as soon as possible.
Start adding more paprika, dry herbs, or chili powder to your meals, because a 100g serving of these dried herbs include high amounts of dietary fiber:
- Cinnamon (52.1g)
- Savory (42.8)
- Basil (42.8g)
- Rosemary (41.6g)
- Dried oregano (40g)
Pay attention: There are more herbs and seasoning that are rich in fiber, such as sage (40.3g), marjoram (40.3g), fennel (39.8g), caraway (38.0g), paprika (37.4g), thyme (37.0g), cloves (34.2g), chili powder (34.2g), black pepper (26.5g) and finally cayenne pepper which offer 26.5 grams for every 100g serving.
Food #4 – Dark Beans
The rich, dark color of beans signifies that they contain a high content of flavonoids that are considered to be highly potent antioxidants. Except being rich in protein, this food also contains high amounts of dietary fiber.
A cup of following types of dark beans includes a lot of fiber:
- Adzuki beans (16.8g)
- Pinto beans (15.4g)
- Black beans (15g)
- Small red beans (13.1g)
- Kidney beans (13.1g)
Pay attention: 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.
Food #5 – Sunflower Seeds
Sunflower seeds are not only ideal for salads but can also be used as a snack. Roasted or natural, almost everyone loves these. They are rich in oils and fiber as one cup of shelled seeds includes:
- Raw (12.5g)
- Dry roasted (14.4g)
Keep in mind: Except being rich in healthy fats and fiber, they are full of iron, protein, magnesium, vitamin E, vitamin B1 (thiamin), vitamin B6, potassium, selenium, and copper.
Food #6 – Garbanzo Beans
Garbanzo beans, commonly known as chickpeas, are versatile legumes that come in two main varieties. The darker variety that is richer in antioxidants and fiber, and the lighter variety that is common in the United States.
A cup of cooked or boiled garbanzo beans include:
- White (12.5g)
- Dark (12.5g)
Pay attention: 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 or hummus.
Food #7 – All Sorts of Nuts
Nuts make an excellent snack. They are tasty, full of healthy fats, vitamins, and minerals. Here are top five nuts that are fiber-rich (numbers include fiber content for a cup of shelled nuts):
- Almonds (17.5g)
- Hazelnuts (12g)
- Pistachios (13g)
- Pecans (10g)
- Walnuts (9g)
Pay attention: As you can see, nuts are not only a tasty snack. Therefore, you should include these into your daily diet as soon as possible.
The numbers of dietary fiber per each food are gathered from a cool website called “Calorie Count”.