15 Fiber Rich Foods To Include In Diet

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There are plenty of foods, fruits and beverages around you which you eat and drink on daily basis without knowing much about their nutritional values. Many of us don't care about a balanced diet which actually leads to a better life. According to the needs of our body, we need a balanced diet. Fiber is a very important part of that diet and needs to be taken care of.

It is said the food rich in fiber provide lots of nutrients to our body. The antioxidant, vitamins and phytochemicals present in fiber rich food reduces the risk of diseases such as heart attack, cancer and diabetes among many others. Fiber rich food is considered very good for your digestive system also. It also helps you maintain a healthy weight.

There are lots of fiber rich foods that you must be having or you can include to your diet to get the benefits. Corns, lentils, kidney beans, whole wheat pasta, brown rice, whole wheat bread, vegetables like broccoli and cabbage and fruits like avocados, pears and apple are among the rich source of fiber. Let's have a look on the foods that are rich in fiber and helps you receive proper nutrition.

Corn

Corn is a very healthy food and known as a great source of fiber. About a half cup of corn kernels contains 2 grams of fiber. It is a very good source of Vitamin B, especially Thiamin and Niacin, and various antioxidants.

White beans

If you want to eat a healthy diet which is full of fiber, you should add white beans to your menu. Besides fiber, white beans are also a good source of protein, and iron and potassium.

Black beans

Black beans are not only a delicious food but contains lots of nutrients to provide your body. A cup of black beans provide you over 15 grams of fiber and protein each. It is also very rich in powerful antioxidants like flavonoids.

Peas

Peas are a wonderful, tasty and inexpensive source of fiber. You can add it to vegetable soup or simply have it boiled. You can mix it with other vegetables also. A cup of peas contains over 16 grams of fiber.

Garbanzo beans

Do you know that India is the biggest producer of Garbanzo beans? We should definitely take all health benefits from it as it is a very rich source of fiber. It is very famous in the Middle East and United states.

Avocado

This fruit is a very good source of fiber; an entire fruit contains over 10 grams of fiber. The creamy flesh of this fruit also contains such good fats that help lowering cholesterol and reduces heart attack risks.

Whole wheat pasta

If you are a pasta lover and love to try different recipes of it, try whole wheat pasta once. It is a very great way to introduce fiber rich food to your diet. Initially, you might not like its taste much but I am sure, if you really concerned for your heath, you will start loving it.

Brown rice

You must have seen many white rice eaters turning to brown rice. You might call them health freaks but there are some wonderful reasons which make you stick to brown rice. A cup of brown rice contains 3.5 grams of fiber.

Barley

Yes, barley is not just a raw ingredient in beer and whisky, but is a great source of fiber. It is also a good source of beta glucan which is known to reduce the risk of heart diseases. Also, if you eat barley in your breakfast, you feel less hungry through out the day.

Almonds

A cup of almond milk and gazar or soozi halwa with lots of almonds in it are such a delicious recipe which everyone wants to eat. Almond not only adds flavour to all these recipes but also provides lots of fiber and protein.

Apples

You must have heard this saying; An apple a day keeps the doctor away. It is not just a saying, but also a truth as it contain lots of fiber and beneficial phytochemicals. A regular size apple contains around 4.4 grams of fiber.

Broccoli

You must be having broccoli in many recipes! This cruciferous vegetable is a rich source of fiber and also has anti-cancer properties. A cup of boiled broccoli provides around 5 grams of fiber.

Oatmeal

The fiber present in oats lowers blood cholesterol and keeps your digestion running smoothly. It also contains beta-glucan which helps regulate cholesterol level and boosts the function of immune system.

Pear

Include pears to your fruit salad as it is a very nutritious and fiber rich fruit. It is most nutritious when you eat it with its skin. A regular size unpeeled pear contains over 5.5 grams of fiber.

Whole wheat bread

Having whole wheat bread over any other white bread is ten times better for your health. Whole wheat bread is very rich in fiber and switching from white bread to whole bread is always a great health move for anyone.