10 Foods That Contain Fiber
There are 10 foods that contain fiber, which are well-known for protecting our body’s digestion. It is important to include foods that contains fiber in our daily meals since fiber will protect you from several problems in the future, like high blood pressure, diabetes and heart disease. To keep a healthy and balanced diet, there isn’t a precise amount of fiber you should take. However, nutritionists recommend servings that have between 25 to 35 grams of fiber a day.
- Raspberries These delicious berries are a rich source of vitamin C and are considered a potential health protector against several diseases because of their nutritional value. One serving of raspberries contains eight grams of fiber.
- Split peas Split peas are a great source of protein. They are a dry and peeled seed that comes in yellow and green and they also happen to be very popular in soups. One cup of cooked split peas contains 16.3 grams of fiber.
- Lentils This legume is one of the best sources of iron available. It also contains high levels of protein, fiber, vitamin B and minerals. It is highly recommended for teenagers and pregnant women because of its nutritional benefits, plus it's quite inexpensive. One cup of cooked lentils contains 15.6 grams of fiber.
- Black beans Because they are so rich in fiber, black beans are known for naturally helping decrease cholesterol and blood sugar levels. This grain is rich in antioxidants as well, which is why it is a good choice for people with diabetes or insulin resistance. One cup of cooked black beans has fifteen grams of fiber.
- Artichoke Rich in fiber, vitamin C, magnesium and potassium, artichokes are a great way to keep a healthy diet. Once cooked, an artichoke contains 10.3 grams of fiber. You can have it boiled or steamed in casseroles or salads. The possibilities are endless.
- Broccoli This large flower-head vegetable is eaten usually boiled or steamed. It's rich in vitamins A, C, K and also contains multiple nutrients with anti-cancer properties. One cup of boiled broccoli will give you 5.1 grams of natural fiber.
- Pear This fruit is a good choice if you are expecting to lose weight. It is low in saturated fat and cholesterol. Instead, it is very rich in vitamin A and C, fiber and potassium. One pear (with skin) contains 5.5 grams of fiber.
- Brown rice Cooked brown rice is rich in fiber; one cup of brown rice contains 3.5 grams of fiber. Also, it will give you all the carbohydrates your body needs. This is a body building food, but it will help you control your cholesterol and blood sugar levels as well. Is is also highly recommended for stomach and intestinal ulcers.
- Oatmeal A bowl of oatmeal is considered the perfect way to start your morning (its instant version is very popular for breakfast). It is rich in fiber--one cup has four grams. Including this in your breakfast will help you reduce the chances of heart disease.
- Cooked spinach Spinach, besides fiber (one cup of cooked spinach has four grams), is very rich in calcium and will help you strengthen your bones. Like many of the foods that contain fiber, this leafy vegetable will help you control cancer. However, this green's specialty is fighting colon, lung and breast cancers.