fruits with most fiber !
fruits with most fiber – The benefits of dietary fiber are not hidden from anyone, as it is one of the most important nutrients that the body must obtain, and here we will learn about a detailed list of foods rich in fiber.
The natural sources of dietary fiber are many and varied, and here we will mention the most important and most famous foods rich in fiber.
fruits with most fiber
Among the most prominent and famous foods rich in fiber are the following:
1. Vegetables rich in dietary fiber
If you are looking for foods rich in fiber, here is a list of the most important vegetables that will provide you with your needs:
Sweet and regular potatoes
Potato is one of the root vegetables rich in dietary fiber important to the body, whether we are talking about regular yellow potatoes , or sweet potatoes, as it contains:
- Each large baked sweet potato with its skin on contains 2.5 grams of fiber.
- Each large baked potato with the outer skin of a regular potato contains 1.5 grams of dietary fiber.
Broccoli
Broccoli is one of the superfoods that is distinguished by its unique nutritional content, as it is rich in vitamin C, vitamin A, and various antioxidants. And if you are looking for foods rich in fiber, you should eat broccoli regularly, as each cooked cup of broccoli contains 2.6 grams of dietary fiber.
Butternut squash
Pumpkin is a vegetable rich in many nutrients, especially vitamin A, vitamin K, and calcium, and each cooked cup of pumpkin contains 2.4 grams of fiber.
Artichcke
Whether you like to eat it broiled in the oven, boiled in water, or steamed, artichokes will give you a high level of vitamin C, vitamin K, and folic acid.
Each medium-sized artichoke contains approximately 5.4 grams of dietary fiver.
other vegetables
These different types of vegetables are also high in fiber: Swiss chard, lettuce, spinach, asparagus, beetroot, and carrots.
2. Fruits and citrus fruits rich in fiber
If you are a fan of fruits, here are the most important fiber-rich foods that you should include in your diet:
Avocado – fruits with most fiber
It is Avocado one of the main sources of fat natural health, and that it needs the heart to maintain his health and strength.
Each avocado contains 6.7 grams of fiber.
Apple – fruits with most fiber
Apples are characterized by their high levels of vitamin C, vitamin A, and folic acid, in addition to a large amount of dietary fiber, most of which are concentrated in the apple peel in particular.
Each large apple contains 2.4 grams of fiber.
Prunes and plums (Plum) – fruits with most fiber
If you want to eat foods rich in fiber and characterized by a sweet taste, you should eat prunes, whether dried or fresh, and they contain 1.4 grams of dietary fiber.
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Guava (Pears) – fruits with most fiber
Guava is one of the types of fruits rich in vitamin C and vitamin A, and is also rich in dietary fiber that is necessary for your health.
Each guava contains 3.1 grams of dietary fiber.
Banana – fruits with most fiber
Bananas contain high levels of important and necessary nutrients, especially potassium, magnesium and vitamin C.
Each medium-sized banana contains 2.6 grams of dietary fiber.
other fruits – fruits with most fiber
These fruits are also rich in dietary fiber: pears , oranges, parsnips, figs, berries of all kinds, and peaches.
3. Legumes rich in fiber
Among the foods rich in fiber and largely legumes, and these are the contents of each 100 grams of different types of legumes of fiber:
- Black beans: 3.8 grams of fiber.
- Lentils: 7.3 grams of dietary fiber.
- Chickpeas: 17.9 grams of dietary fiber.
- Peas: 1.8 grams of dietary fiber.
- Beans: 3.8 grams of dietary fiber.
- White beans: 3.8 grams of dietary fiber
4. High-fiber seeds and nuts
Seeds and nuts of all kinds are foods rich in fiber, and these are the proportions of fiber in some types:
- Chia seeds: Each 100 grams of chia seeds contains 44.4 grams of fiber.
- Quinoa: Each 100 grams of quinoa contains 2.1 grams of dietary fiber.
- Pumpkin seeds: Each 100 grams of pumpkin seeds contains 3.3 grams of dietary fiber.
- Popcorn: Each 100 grams of popcorn contains 7.1 grams of dietary fiber.
- Almonds: Each 100 grams of raw almonds contains 9.7 grams of dietary fiber.
5. Whole grains rich in dietary fiber
Whole grains are among the most important foods rich in dietary fiber, and this is the percentage of fiber in every 100 grams of the following varieties:
- Freekeh: 11.2 grams of fiber.
- Barley: 14.6 grams of fiber.
- Bulgur: 4 grams of fiber.
- Oats: 10.1 grams of fiber.
