Fiber is really important.
It is not digested in the stomach and then moves down the intestine.
In the intestine, fiber becomes a food for bacteria, thereby creating many health benefits .
Fiber also supports weight loss , reduce blood sugar and prevent constipation .
Not surprisingly, studies have shown that people who consume a lot of fiber seem to be the healthiest.
For example, they have a lower risk of heart disease, obesity and type 2 diabetes, and also live longer .
The recommended daily intake of fiber is 25 grams for women, and 38 grams for men .
However, most people only supplement half of that, equivalent to 15-17 grams of fiber per day .
Fortunately, increasing fiber is relatively simple, and some high-fiber foods are also very good and can be added to the diet easily.
Here is 22 foods rich in fiber both healthy and easy to eat.
All data on fiber content are taken from
1. Le (3.1%)
Pear is a popular fruit that is both delicious and nutritious. This is one of the best sources of fruit fiber.
Fiber content: 5.5 grams in a medium-sized pear, equivalent to 3.1 grams of fiber / 100 gram pear.
2. Strawberries (2%)
Strawberry very delicious. This fruit tastes better than any junk food.
Strawberries are also one of the most nutritious fruits you can eat. They contain lots of vitamin C, manganese and powerful antioxidants.
Fiber content: 2 grams / 100 grams of strawberries. There is such a high fiber content, so the berries contain calories very low.
3. Butter (6.7%)
Unlike other fruits, instead of being rich in carbon hydrate, avocado It contains a lot of healthy fats.
Butter is rich in vitamin C, potassium, magnesium, vitamin E and many other B vitamins. They also have series of health benefits other.
Fiber content: in 100 grams of butter contains 6.7 grams of fiber.
4. Apple (2.4%)
Apple is a fruit that has a great taste and makes us feel full. This fruit contains a relatively high amount of fiber.
Fiber content: one of medium sized apples contains 4.4 grams of fiber, equivalent to 2.4 grams of fiber / 100 grams of apples.
5. Raspberry (6.5%)
Raspberries are a nutritious sour taste with high levels of vitamin C and manganese.
Fiber content: 100 grams of raspberry contains 6.5 grams of fiber.
6. Banana (2.6%)
Banana is a good source of nutrients like vitamin C, vitamin B6 and potassium.
Fiber content: There is 3.1 grams of fiber in a medium sized banana, equivalent to 2.6 grams / 100 grams.
A green banana also contains an amount of resistant starch - a type of carbon hydrate that prevents digestion like fiber.
Other fiber-rich fruits
blueberry (3.6 grams / 1 cup) and black strawberry (7.6 grams / 1 cup).
7. Carrots (2.8%)
Carrot is a delicious, crunchy and nutritious tuber.
This tuber is high in vitamin K, vitamin B6, magnesium and beta-carotene (an antioxidant that converts into vitamin A in the body).
Fiber content: 100 grams of carrots contain 2.8 grams of fiber. Because of its high fiber content, carrots have very low calorie intake.
8. Turnip (2.8%)
Radishes are tubers that contain many important nutrients such as folate, iron, copper, manganese and potassium.
Radishes also contain inorganic nitrates, which have been shown to be good for controlling blood pressure and motor performance.
Fiber content: 2.8 grams of fiber / 100 grams of radish.
9. Broccoli (2.6%)
Broccoli belongs to the mustard family and is one of the most nutritious foods on the planet.
It contains lots of vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, antioxidants and nutrients that can fight cancer.
Compared to other vegetables, broccoli is quite good more protein .
Fiber content: 2.6 grams of fiber / 100 grams of broccoli.
10. Artichoke (5.4%)
Artichoke is a popular unused vegetable, but it has a high nutrient content and is one of the best sources of fiber in the world.
Fiber content: 5.4 grams of fiber / 100 grams of artichokes.
11. Brussels Cabbage (3.8%)
Broccoli brussels are vegetables with broccoli. This vegetable has high levels of vitamin K, potassium, folate and powerful antioxidants.
Fiber content: 3.8 g / 100 grams of brussels.
Other fiber-rich vegetables
There are many fiber-rich vegetables. Some typical vegetables like Kale (3.6%), spinach (2.2%) and tomatoes (1.2%).
12. Lentils (7.9%)
Lentils are cheap, and one of the most nutritious foods on earth. They are rich in protein and contain all the important nutrients.
Fiber content: 7.9 grams of fiber / 100 grams of lentils.
13. Kidney beans (6.4%)
Kidney beans are a popular bean. Like other legumes, they have a variety of plant proteins and different nutrients.
Fiber content: 6.4 grams of fiber / 100 grams of kidney beans.
14. Pea seeds (8.3%)
Pea seeds are removed from dried peas and peeled pods.
Fiber content: 8.3 grams of fiber / 100g pea.
15. Chicken Beans (7.6%)
Chicken beans are another type of nutritious beans that contain minerals and proteins.
Fiber content: 7.6 grams / 100 grams of cooked chicken beans.
Other fiber-rich beans
Almost kinds of bean All are high in protein, fiber and all kinds of nutrients. When cooked well, they are one of the most nutritious sources of nutrients, but they are the cheapest.
Other high-fiber legumes are black beans (8.7%), edamame beans (5.2%), lima beans (5.3%) and baked beans (5.5%).
16. Quinoa County (2.8%)
Quinoa is a pseudo-cereal that is familiar to those who care about health in the last few years.
It contains a lot nutrients , such as protein, magnesium, iron, zinc, potassium and antioxidants.
Fiber content: 2.8 g of fiber / 100 grams of quinoa ripe.
17. Oats (10.6%)
Oat seems to be the healthiest cereal food on the planet. They are rich in vitamins, minerals and antioxidants.
Oats contain a strong soluble fiber called beta-glucan, which has a good effect on blood sugar and cholesterol.
Fiber content: 10.6 g fiber / 100g dry oats.
18. Popcorn (14.5%)
If your goal is to increase your fiber intake, popcorn can be the best snack.
High fiber content in popcorn. However, if you add too much fat, the fiber / calorie ratio will decrease significantly.
Fiber content: 14.5 grams of fiber / 100 grams of popcorn.
Other high-fiber cereals
There are quite a number of whole grains rich in fiber.
19. Almonds (12.5%)
Almond is a well-known nuts.
Almonds have a very high nutritional content, including healthy fats, vitamin E, manganese and magnesium.
Fiber content: 3.5 grams of fiber / ounce, or 12.5 grams / 100 grams.
20. Split seeds (34.4%)
Particles is a kind of small black seed that is very popular for those who prefer healthy, natural-sourced food.
The seeds are very nutritious, with high levels of magnesium, phosphorus, calcium and magnesium. It may also be the best source of fiber on the planet.
Fiber content: 10g / ounce, or 34.4g / 100 grams.
Nuts and other high-fiber nuts
Most nuts and nuts contain a significant amount of fiber. These include coconut (9%), pistachio nuts (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).
21. Sweet potato (2.5%)
Sweet potatoes are fast and sweet-looking ants, containing lots of beta-carotene, B vitamins and other minerals.
Fiber content: A medium sized boiled sweet potato (without shell) contains 3.8 grams of fiber, or 2.5 grams / 100 grams.
22. Dark chocolate (10.9%)
Black chocolate It is said to be one of the best flavored foods in the world.
It is also surprisingly nutritious, and is actually one of the most nutritious and antioxidant foods on the planet.
Fiber content: 10.9 grams of fiber / 100 grams of dark chocolate.
One thing to remember is that you choose dark chocolate with high cocoa content (70-95% or higher) instead of those containing too much sugar.