high fiber foods chart In our daily life we eat a lot of things and do not care about what we are eating.We eat potato chips,burgers and lot of other junk foods just to satisfy our taste buds.But when they cross our gut they create a lot of problems.They have more calories due to carbs which when not utilized become the part of our body in the form of fats specially on our belly tissues.For example Aloo paratha more common in India and Pakistan ,gives 600 to 700 calories.
But the good news is that we have lot of foods readily available in our daily life, that can help us not only to improve our digestive health but also in weight loss,because they have dietary fibers.
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| high fiber food chart |
These are dietary fibers.Dietary fibers magic is their slow release in body.They after eating digest after a long time, release energy slowly, thus decreased our appetite and satisfy our belly.They create a better effect overall and prevent the body from various bad diseases like hypertension,diabetes,and various digestive issues like constipation and colitis.According to American Heart Association a women should eat 25 grams fibre and man should eat 38 grams fibre in their daily diet.
Some of the foods with dietary fibers are most commonly available in almost all parts of the world, are as fallow 1.Avocado.....
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| high fiber food chart |
One medium size Avocado has 6.4 grams fibres.It is more significant source of fibers.If you eat 100 grams of servings, then you will get 10 grams fibers.
2.Pear......
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| high fiber food chart |
A medium size pear has 4 grams dietary fibers.
3.Apple.....
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| high fiber food chart |
100 grams servings provide 2.4grams fibers.Green apples has more fibers than red and yellow.
4.Banana....... A medium size banana has 3.1 grams fibers.Banana has 2.6 gram fibers per 100 grams.Over ripened banana have more sugars and less fibers,only green bananas have plenty fibers. 5.Carrots.... Carrots has 2.8% fibers.A single cup of carrots has 3.6 grams of fibers.
6.Broccoli....
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| high fiber food chart |
2.6% fibers in broccolli.One cup of Broccoli has 2.4 grams dietary fibers.
7.Lentils.....
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| high fiber food chart |
Lentils contain 7.9% fibers.A single cup of boiled lentils contain 15.6 grams of fibers.It is a big source of fibers.
8.Kidney beans.......
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| high fiber food chart |
Kidney beans have 6.4% dietary fibers.A single cup of kidney beans have 11.3 grams of dietary fibers.
9.split peas....
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| high fiber food chart |
Split peas has 8.3% dietary fibers.A single cup of split peas has 16.3grams of dietary fibers.
10.Chickpeas.......
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| high fiber food chart |
Chickpeas contain 7.6% fibers and one cup of boiled peas contain 12.5 grams fibers.
11.Oat......
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| high fiber food chart |
Oat contain 7.6% fibers and one cup contain 16.5 grams fibers.
12.Almonds.. Almonds contain 12.5% fibers.Taking 5 Almonds early in the morning give you enough fibers.
13.Flax seeds......
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| high fiber food chart |
100 grams of Flax seeds contain 28 grams of fibers.It can be used as snacks between the meals.It is a rich source of fibers.
14.Chia seeds....
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| high fiber food chart |
It is the highest source,each 100 grams of Chia seeds contain 34.4 grams fibers.The best way to take Chia seeds is to soaked overnight in water and take early in the morning with milk . Additionally there are lot of fruits that also contribute more fibers but could not finish cravings,hence cannot be a part of weight loss program such as water melon.The given foods reduce appetite,give feeling of fullness and also prevent cravings,hence contribute better with a weight loss program.The foods with low FODMAP and high fibers such as quinoa,brown rice,rice bran,wheat bran,and corn meal.
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