Top 10 High-Fiber Foods to Help Your Digestive Health

What is High-fiber Food?

Any edible item that contains dietary fiber is known as fiber-rich food. Fiber is nothing but a complex carbohydrate that your body cannot digest. It passes through the intestines and cleans them along the way. It also acts as fodder for the healthy bacteria in our gut.

Benefits of Consuming Fiber

As stated, fiber offers several health benefits. They are:

1. Better digestion

Dietary fiber improves the working of intestines and pumps up the digestive system as a whole which leads to improved digestion.

2. Relief from constipation

If you suffer from constipation, increasing the daily intake of fiber can be helpful in relieving this problem because the fiber clears all blockages and obstructions in gut and helps in better bowel movement.

3. Weight loss

Fiber helps you feel full sooner thus making you eat less.

4. Diabetes control

Fiber absorbs body’s extra sugar thereby making it easier to control blood sugar-related problems, including diabetes.

5. Protection from cancer

The fiber present in food helps to dilute the faecal carcinogens, thereby increasing the body’s chances of fighting colon cancer.

List of High-fiber Foods

Mentioned below are some of the best high fiber foods:

1. Oats

Oats is one of the best fiber rich foods one can include in their diet. There are various delicious oats recipes available online which one can try.

Nutritional Content: a 100gm of serving offers 10.1 gm of dietary fiber.

2. Rajma

All lentils are high in fiber, specifically Rajma, or kidney beans which are good source of fiber.

Nutritional Content: a 100gm of serving offers 6.8 gm of dietary fiber.

3. Green peas

Green peas is another common vegetable which is high in its fiber content.

Nutritional Content: a 100gm of serving offers 9gm of fiber

4. Carrots

Carrots are multidimensional and can either be eaten raw in a salad or cooked in gravies.

Nutritional Content: a 100gm of serving offers 3gm of fiber.

5. Apple

Apples are delicious fruits that are loaded with fiber.

Nutritional Content: a medium –sized unpeeled apple offers 4.4gm of fiber

6. Almonds

Almonds make a great snack and pre-workout meal and these crunchy delights are loaded with fiber content.

Nutritional Content: a 100gm of serving offers approx 14gm of fiber

7. Flaxseeds

Flaxseed is the easiest way to increase fiber consumption.

Nutritional Content: a 100gm of serving offers 27gm of fiber.

8. Chickpeas

Chickpea (also known as chole) is a tasty and good source of dietary fiber.

Nutritional content: 1 cups of serving offers 10.6gm of fiber

9. Popcorn

Popcorn is particularly high in fiber.

Nutritional Content: a cup of air-popped serving offers 1.2gm of fiber

10. Dark chocolate

Decadent little cubes of dark chocolateis also a good source of fiber.

Nutritional content: 100gm of serving offers almost 11 gm of fiber

Include more of these food items in your daily meals, and you will get the recommended dose of fiber that will help you to stay healthy.