Pulses
We get almost 18 grams of fiber from just one cup of boiled lentils. It is an adequate way to get proper fiber for our body.
A recent study published in the Journal of Nutrition found that legumes are an excellent source of fiber, which can lower cholesterol levels and improve heart health.
Kidney beans
We get about 12 grams of dietary fiber from one cup of boiled kidney beans.
It contains adequate amount of proteins and many nutrients.
A study published in the American Journal of Nutrition found that regular consumption of kidney beans can improve gut health and reduce the risk of colon cancer.
Chickpeas
Chickpeas are also known as Carbonzo beans. One of the fiber-rich pulses.
One cup of chickpeas provides 12 grams of fiber.
Chickpeas help control body weight and help control blood sugar levels.
Chia seed
Chia seeds are the smallest seeds packed with fiber. We do not consider this as a staple food. But one of the foods that we all must include in our daily diet is this chia seed.
You get 10 grams of fiber from just 2 tablespoons of chia seeds. It is high in antioxidants and omega 3 fatty acids.
It improves digestion and can correct and prevent the problem of constipation.
Potatoes
When we think of tuber, it is a fruit that is full of starch (carbohydrate).
A medium-sized sweet potato contains 3.63 grams of dietary fiber.
Eating potatoes in moderation improves digestion. Controls blood sugar levels without increasing.
Oats
Oatmeal is the go-to breakfast for many of us. These oats contain fiber.
You get 5 grams of fiber in one cup of oats. Oats are rich in beta glucan, a type of fiber.
It lowers bad cholesterol (LDL) and improves heart health. Body weight also comes under control.
Broccoli
Broccoli is an important vegetable that is rich in fiber. One cup of broccoli has about 5 grams of fiber.
It is rich in vitamin A and C. Broccoli reduces inflammation in the body and improves digestive health. This will also increase the metabolism.
Flax seed
Flaxseed is an amazing fiber-rich seed. It is also rich in Omega 3 fatty acids.
These not only improve digestion. Its anti-inflammatory properties reduce inflammation and improve heart health.
Apple
Apples are high in fiber. A medium sized apple gives us almost 4.5 grams of fiber.
Apple helps in controlling constipation and helps in controlling cholesterol levels and reducing body weight.
