7 Most High Fiber Foods You Should Eat

Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead ,it passes through the body. Fiber comes in two varieties, both beneficial to health.

Avocado

The avocado is different from most fruits. Instead of being high in carbs, it’s loaded with healthy fats. Smooth creamy flesh, avocados are a good source of fiber. Like most fiber-rich foods, avocados contain a lot of other important nutrients. They’re a good source of potassium, vitamin E, vitamin B-6, folate and niacin. They’re also an excellent source of monounsaturated fat, which is known to help reduce high cholesterol levels when consumed as part of a diet that’s low in saturated fat.

Kidney Beans

These popular beans are kidney shaped and are especially good in simmered dishes where they absorb the flavors of seasonings and the other foods with which they are cooked. Kidney beans, like other beans, are rich in soluble and insoluble fiber. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation.

Chickpeas

Chickpeas contain significant amounts of fiber. The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. New studies show that including chickpeas in the diet lowers the amount of low-density lipoprotein, or bad cholesterol, in the blood. per cup of cooked chickpeas contains12.5 grams of fiber.

Oats

Oats are a whole-grain cereal. They are a very good source of fiber, especially beta-glucan, and are high in vitamins, minerals and antioxidants. Oats contain almost 11% and porridge contains 1.7% fiber. Beta-glucans are unique among fibers, as they can form a viscous solution at a relatively low concentration. Beta-glucans are known to lower cholesterol levels and increase excretion of bile acids. They’re also very high in vitamins, minerals and antioxidants.

Dark Chocolate

There are 11 grams of fibers in 100 grams of dark chocolate. In addition to keeping your system running smoothly and make you feel full. Dark chocolate one of the world’s most delicious foods. It’s also surprisingly high in nutrients and one of the most antioxidant-rich and nutrient-dense foods on the planet. Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher and avoid products loaded with added sugar.

 Apples

Apples are among the tastiest and most satisfying fruits you can eat. Apples are very rich in fiber. They are high in fiber and low in energy density. Apples may be an effective component of a healthy weight loss diet, largely due to the fiber and low-calorie content. A single medium-sized apple contains about 4 grams of fiber, about 17% of the recommended daily intake. Apples are mainly made up of carbs and water. They also contain fiber, which moderates blood sugar levels and promotes colon health. A portion of their fiber content is made up of both insoluble and soluble fibers called pectin.

Lentils

They are also relatively high in fiber. Compared to other types of dried beans, lentils are relatively quick and easy to prepare. Like other beans, are rich in both the soluble and insoluble type. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Fiber plays an essential role in your digestive, heart, and skin health, and may improve blood sugar control, weight management. Fiber supplements have been shown to enhance weight loss among obese people.