Scientific evidence links fiber intake to a vast number of health benefits, including preventing constipation, hemorrhoids, and diverticulitis; decreasing blood cholesterol levels, which protects against certain forms of cancer; and increasing satiety to help control weight. Dietary fiber may play a role to modulate the immune system and therefore produce a decreased risk of cardiovascular disease, diabetes, cancer, and obesity. According to a International Food Information Council survey, 86% of consumers linked fiber with a healthy digestive system and 73% associated whole grains with heart disease prevention. The Institute of Medicine recommends dietary fiber intake for adults aged 50 and younger of 38 grams for men and 25 grams for women, and for men and women older than 50, an intake of 30 and 21 grams, respectively. Some of the foods high in dietary fiber are listed below:-
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- Peas. One cup of peas have about 9 grams of Fiber. Peas are also affordable and you can buy them fresh or frozen and add them to everything from fried rice to pasta.
- Strawberries. Strawberries are also among the most nutrient dense fruits you can eat. These are loaded with vitamin C, manganese and all sorts of powerful antioxidants. There are about 3 grams of fiber in a cup, or 2 grams per 100 grams. This is very high given the low calorie content of strawberries
- Avocados. Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various different B-vitamins. They also have numerous health benefits. There are about 10 grams of fiber in a cup, or 6.7 grams per 100 grams.
- Apples. Apples are also relatively high in fiber. There are about 4.4 grams of fiber in a medium-sized apple, or 2.4 grams per 100 grams.
- Raspberrries.Respberries are loaded with vitamin C and manganese. A cup contains about 8 grams of fiber, with 6.5 grams per 100 grams.
- Bananas. Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium. There are about 3.1 grams of fiber content in a medium-sized banana, or 2.6 grams per 100 grams.
- Artichoke. The artichoke is a type of vegetable that is not talked about very often. However, it is high in many nutrients, and is one of the world’s best sources of fiber. There are about 6.9 grams of fiber content in an artichoke, or 5.4 grams per 100 grams
- Lintels. Lentils are dirt cheap, and are among the most nutritious foods on earth. They are very high in protein and loaded with all sorts of important nutrients. There are about 5.6 grams if fiber content in a cup of cooked lentils, or 7.9 per 100 grams.
- Kidney Beans. Kidney beans are a popular type of legume. Like other legumes, they are loaded with plant-based protein and various different nutrients. There is about 11.3 grams of fibre in a cup of cooked beans, or 6.4 per 100 grams.
- Chickpeas. Chickpeas is another type of legume that is loaded with nutrients, including minerals and protein. There are about 12.5 grams of fiber in a cup of cooked chickpeas, or 7.6 per 100 grams.
If you need to increase your fibre intake, it is a good idea to so gradually. It is also important to drink plenty of fluids (around 6-8 glasses per day for adults) and to try to be active for at least 150 minutes per week. Fiber supplements, many ingredients may be harmful to your health. So, as it is with all nutrients, it is much better to eat fresh foods, rich in the nutrients you need.