Eating a healthy diet is important for everyone, especially for growing kids. One important part of a healthy diet is fiber. Fiber is a type of carbohydrate that our bodies can't digest. It's found in many plant-based foods and is important for keeping your digestive system healthy. Fiber helps keep you feeling full, which can prevent overeating and weight gain. It also helps regulate your blood sugar levels and can lower your risk of heart disease and certain types of cancer.
Adults should consume around 25 to 30 grams of fiber daily. The recommended daily intake for children could be 15 to 20 grams, depending on their age. Incorporating fiber-rich foods in your diet can be an easy way to reach this daily goal.
Here are 10 best fiber-rich foods you should eat.
1. Brown Rice
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| Brown Rice |
Unlike its processed counterpart, white rice, brown rice contains the bran and germ layers of the grain which are packed with fiber. In just one cup of cooked brown rice, individuals can consume up to 3.5 grams of fiber; almost double that compared to white rice. With over two-thirds being insoluble fiber, consuming brown rice helps promote healthy digestion and regular bowel movements while also reducing the risk of colon cancer.
2. Avocados
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| Avocados |
One medium-sized avocado contains approximately 10-13 grams of fiber, which is about 40% of the recommended daily intake for an average adult. Not only that, but avocados are also rich in other nutrients like healthful fats, vitamins, and minerals, making them a valuable and delicious addition to any diet.
3. Popcorn
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| Popcorn |
Popcorn is a delicious snack that also happens to be a great source of fiber. Unlike many other snack foods, popcorn is a whole grain, meaning that it contains all three parts of the grain: the bran, germ, and endosperm. This means that it is packed with fiber, which is essential for digestive health. Air-popped popcorn can provide up to 3.6 grams of fiber per three-cup serving.
4. Chia Seeds
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| Chia Seeds |
Chia seeds are tiny black seeds that are packed with fiber. They can be added to smoothies, oatmeal, or even used as an egg substitute in baking. Just one ounce of chia seeds contains 11 grams of fiber. They're also a great source of omega-3 fatty acids, protein, and antioxidants.
5. Beans
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| Beans |
Whether you prefer black beans, kidney beans, or chickpeas, legumes are an excellent source of both soluble and insoluble fiber, with some varieties containing up to 16 grams of fiber per cooked cup. They're also rich in protein, iron, and other essential nutrients.
6. Broccoli
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| Broccoli |
This cruciferous vegetable is not only low in calories, but it's also high in fiber, with one cup containing over 5 grams. You can eat it in different ways, like raw or cooked. You can even eat it as a snack with hummus. Broccoli is also a great source of vitamin C, vitamin K, and folate.
7. Brussels Sprouts
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| Brussels Sprouts |
These small but mighty vegetables are packed with fiber. A single cup of cooked brussels sprouts has around 4 grams of both soluble and insoluble fiber, as well as vitamins and minerals. You can eat them raw or cooked. Try roasting them in the oven with a little bit of olive oil and salt for a tasty and healthy side dish.
8. Nuts
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| Nuts |
Nuts are an excellent source of fiber, providing around 2-3 grams of fiber per ounce depending on the type of nut. They are also a good source of protein and healthy fats. Some of the best nuts to eat for fiber include almonds, pistachios, and walnuts. Just be sure to watch your portion sizes, as nuts are also high in calories.
9. Sweet Potatoes
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| Sweet Potatoes |
Sweet potatoes are a type of root vegetable that are high in fiber. A medium-sized sweet potato contains about 4 grams of fiber. Sweet potatoes are also a good source of vitamins and minerals, including vitamin A and potassium. You can bake them in the oven or microwave, or boil them on the stove. Try topping them with a little bit of butter and cinnamon for a delicious and healthy side dish.
10. Raspberries
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| Raspberries |
Raspberries are one of the most nutrient-dense fruits in the world, and they are particularly notable for their high fiber content. Each raspberry is packed with precious fibers, with a single cup of fresh raspberries providing up to 8 grams of fiber. Raspberries are also a good source of vitamin C and antioxidants. You can eat them fresh or frozen, or add them to smoothies or yogurt for a healthy and tasty snack.
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