Although fiber is one of the nutrients that gives us the most benefits and helps us lose weight, it is one of the components that is less present in our diet. On average we consume around 18 g when the minimum recommended is 30 g daily. That is why we have prepared this list with the 15 most fiber rich foods that will help you reach the recommended amount without problems.
Foods with high fiber content
1. Carrot
A carrot contains on average almost 2 g of fiber and many more vitamins and minerals essential for the body. It is also a vegetable that can be found anywhere and at a good price. It is worth including it in our shopping cart!
2. Oatmeal
Presents for every 100g almost 16 grams of fiber, which makes it a great choice to include in our daily diet. Still do not consume it?
3. Wheat bran
Wheat bran has become popular because it helps to lose weight and when losing weight and this is because it is an optimal source of fiber, up to 42 g per 100g of bran. How not to try?
4. Brown rice
As we always say, changing our cereals for their integral version is a great way to achieve the amount of target fiber. In the case of rice, it is easily demolished and it is not such a difficult change to make, do not you think?
5. Apple
An apple gives us much more fiber than we think, up to 5 grams. It also gives us vitamins and helps to satisfy us, what else do we want?
6. Nuts
Between 12 and 20 grams of fiber is what we get nuts. They are also full of vitamins, minerals and good fats, so do not hesitate to opt for them whenever you can (in your correct portion of course!)
7. Lentils
About 100g of lentils give us more than 12 grams of fiber. You know, do not leave them!
8. Popcorn
Well, as you read, the favorite snack and by the excellence of our movie evenings, is a great source of fiber which makes it a good choice.
9. Banana
The banana gives us about 3 grams of fiber per serving. It's time to consume it more! What we do not know is how much will the banana with edible skin newly invented in Japan contain?
10. Strawberries and berries
Almost everyone likes strawberries and other berries, they are an excellent source of vitamins and fiber. Up to 3 grams per 25 gram serving. Not bad, not to think about them if we want to increase our fiber consumption.
11. Integral bread
Another of the great tricks to consume more fiber is to substitute the white bread for the integral. Up to 2 grams per slice can give us. Who has not made the whole bread challenge yet? If not, take a look here!
12. Quinoa
For 25 grams gives us 6 grams of fiber, another reason why the quinoa has been so booming.
13. Avocado
Oh, how this prodigious food would not be on this list. Each piece contains up to 7 grams of fiber on average. That does not mean eating of this until making the recommended 30 g daily, remember that it has a high fat content and that the ideal is to consume one piece a day.
14. Broccoli
Another food that has shown benefits and miraculous properties could not be here. Broccoli has up to 6 grams of fiber per 25g. If you still do not consume it daily, start doing it! (Here are some ideas for you to like a little more if it is not your favorite vegetables)
15. Seeds of chia, flax, pumpkin
For each 100g they present between 20 and 40g of fiber. Clearly we do not usually eat 100g of seeds but this content also leaves a high percentage of fiber per serving. Dare to complement your meals with them!
If your diet is very low in fiber, you can always supplement your diet with a supplement that will help you reach the proper amount and recommended by the WHO fiber.
0 comments: