Nutri Food

Top 5 High Fiber Foods For Your Daily Diet Chart

High Fiber Foods
Written by Tahira Tonima

Does your eating habit contain a fair amount of high fibers? According to The Academy of Nutrition and Dietetics (eatright), a man should intake 30 to 38 grams of dietary fiber each day and 21 to 25 grams for woman. Foods that contain fiber will keep your stomach full, help you to build a healthy diet chart, increase your metabolism and boost your weight losing journey.

What is fiber?

Dietary fiber means the edible parts of plant and complex carbohydrate which can’t be digested. Though our body can convert certain carbohydrates like starch into sugar, it can’t break down high fiber foods fully. So it reaches to colon or large intestine undigested and increase the size and weight of stool, decreasing constipation.

Types of Fiber:

There are two types of fiber.

  • Soluble fiber
  • Insoluble fiber

Soluble Fiber:

Can be dissolved in water, reduce cholesterol and controls the sugar level of blood.
Soluble fiber can be found in beans, carrots, citrus fruits, apples, sweet potato, avocado,
Oats, barley, peas and psyllium.

Insoluble Fiber:

A bulky fiber that can’t be dissolved in water. It helps to decrease the chance of constipation and boost our metabolism. Insoluble fiber is found in all type of nuts, green beans, potatoes, tomatoes, whole-wheat flour, cauliflower, wheat grain, celery etc.

Foods that contain high fiber:

High fibers food are easy to found in nature. Here is a list of high fiber food which can provide excellent health benefits. Keep reading for a list of high fiber food for diet.

1. Seeds and Nuts:

High Fiber FoodsAlmond, walnuts, pecans, pistachios, peanuts etc. are an excellent source of high fiber foods. Any of these nuts are a great addition to a healthy diet chart. Try to intake one cup of these nuts to hit your daily recommended high fiber.

Essential high fibers are available in large amount in seed though they are small in size. Flax seeds, sesame seeds, pumpkin seeds, sunflower seeds – whatever you call them, are high in fiber. 1 or 2 cups of these can fulfill your daily need of fibers.

2. Beans and Legumes:

Kidney Beans and Legumes

Who doesn’t love kidney bean curry! Spicy creamy savory it tastes, hard punch of fiber it provides! Each cup of kidney bean contains 13.1 grams of fiber. 2 cups of cooked bean in enough for your daily diet chart. Soybeans also provide a great deal of high fiber, 7/5 grams per cup. Many scientific researchers showed that beans and peas like chickpeas, black beans, lentils, pinto beans, and navy beans are great example of foods that contains high fiber and packed in proteins too.

3. Carrots:

Carrrot for Healthy Diet

Whether you like them raw or cooked, carrot will grant you 4.68 grams of high fiber per cup. Adding 2/3 carrots to your daily diet chart will help you to intake a large portion of high fiber diet. Throw some of this bunny favorite vegan items in your mid afternoon snack routine and cut the fast-food. Say hello to a healthy diet and youthful skin!

4. Broccoli:

Broccoli High Fiber ood

Remember how much we hated this devil in our childhood! But this green vegetable is packed with a great amount of high fiber, 5grams per cup which is richer than any other vegetables. Try is delicious food for a good health.

5. Avocado:

Avocado High Fiber Food for good health

No, we are not forcing you to eat tasteless spinach or other leaves. Instead, you can enjoy the creaminess of avocado. A medium size of this tasty fruit contains 10-14 grams of high fiber. This high fiber food is also great for your skin and hair.

Bottom Line:

Foods that contain high fiber can boost your weight losing journey, increase your metabolism, lower your blood sugar and cholesterol and prevent constipation. So, what are you waiting for! Make a high fiber food chart for your diet and be awesome. Did you like these tips? Let us know in the comment section.

About the author

Tahira Tonima

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