Eat foods with high fiber content it is incredibly important; it is made up of carbohydrates not digestible and ends up in the colon, where it feeds good intestinal bacteria, providing various health benefits.
Some types of fiber can promote weight loss, lower the levels of cup sugar in the blood and fight constipation.
You have to consume approx 14 grams of fiber every 1000 kcal; for women it means having to eat 24 grams of fiber per day, while for the men 38.
Here 22 foods with high fiber content that you should include in your diet:
Index
PEARS
One of the richest fruits in fiber; well 5,5 grams of fiber in a raw medium pear.
STRAWBERRIES
Strawberries are a sweet and perfect fruit for breakfasts and snacks; they are very nutritious, rich in Vitamin C, manganese and antioxidants.
Strawberries contain 2 gr of fiber per 100 gr.
Avocado
The avocado is full of vitamin C, potassium, magnesium e B vitamins; contains 6,7 gr of fiber per 100 gr.
APPLES
Very nutritious fruit with a high satiating power; a medium sized raw apple contains 4,4 grams of fiber.
RASPBERRIES
Raspberries are rich in vitamin C and manganese; 100 gr of raspberries contain 6,5 grams of fiber.
BANANA
Excellent source of potassium, vitamin EC b6, le bananas contain 2,6 gr of fiber per 100 gr.
CARROTS
Carrots are a tasty and crunchy root vegetable; rich in vitamin K, magnesium and beta-carotene, they contain 2,8 gr of fiber per 100 gr.
BEET
Beets are a root vegetable rich of folic acid, iron, copper and inorganic nitrates; they contain 2,8 gr of fiber per 100 gr.
BROCCOLI
I broccoli I am a cruciferous vegetable, rich in vitamin C, K, folic acid, potassium and antioxidants; they contain 2,6 gr of fiber per 100 gr.
ARTICHOKES
Artichokes are green vegetables, difficult to clean, but with a very good and unmistakable taste; they contain well 5,4 gr of fiber per 100 gr.
BRUSSELS SPROUTS
Brussels sprouts are a cruciferous vegetable, related to broccoli; they too are rich in vitamin K, potassium and folic acid. 100 gr of sprouts provide 3,7 grams of fiber.
LENTILS
Lentils are nutritious, economical and rich in protein; 100 grams of lentils contain well 7,3 grams of fiber.
RED BEANS
Like lentils and other legumes, i red beans they are rich in vegetable proteins and many nutrients; 100 gr of red beans contain 6,8 grams of fiber.
DRIED PEAS
Dried peas are obtained from dried and peeled pea seeds; 100 grams of peas buckets contain 8,3 grams of fiber.
CECIA
Chickpeas make up the base of hummus, a very good cream of legumes to spread or eat in spoonfuls. They contain 7,6 gr of fiber per 100 gr.
QUINOA
Quinoa is a pseudo-cereal rich in protein, magnesium, iron and zinc; it contains 2,8 gr of fiber per 100 gr.
OATS
Oats are one of the healthiest cereals on the planet; rich in vitamins, minerals, antioxidants e glucan (a fiber that lowers sugar and cholesterol in the blood), it contains ben 10,1 gr of fiber per 100 gr.
POPCORN
If your goal is to increase the amount of fiber, i Pop corn I am , snack Partner.100 gr of pop corn (without added fat!) contain well 14,4 grams of fiber.
ALMOND
Almonds are rich in vitamins, good fats and magnesium; 100 gr of almonds bring 13,3 grams of fiber.
CHIA SEEDS
I Chia seeds they are small black seeds that are very nutritious and rich in phosphorus, magnesium e football; I am one of best sources of fiber in the world, in fact they contain well 34 gr of fiber per 100 gr.
SWEET POTATOES
The sweet potato is a tuber rich of beta-carotene, B vitamins and minerals; 100 gr of sweet potato contain 2,8 grams of fiber.
DARK CHOCOLATE
Il dark chocolate is full of good fats, antioxidants and nutrients; make sure you always choose dark chocolate higher than 70%. 100 gr of dark chocolate guarantee 10,9 grams of fiber.
And do you eat foods with high fiber content? Let us know in the comments and remember to follow us on our Telegram channel
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