Fiber foods are essential for a healthy digestive system. They help beneficial intestinal bacteria to servive and accelerate digestion. Most people, when want to lose weight are looking for foods rich in fiber – high fiber fruits, high fiber vegetables, legumes, nuts and more. Foods rich in fiber are suitable for weight loss because they contain fewer calories and also satiate hunger.
Fibers are not absorbed by the body, but help digestion. It is advisable to consume a mix of different foods high in fiber – high fiber fruits and vegetables, legumes, beans, nuts, snacks high in fiber and more.
We all know that we should eat more fruits and vegetables for a healthy diet and lifestyle. Which are high fiber fruits and high fiber vegetables?
A list of high fiber fruits and high fiber vegetables
Fruits and vegetables are not only rich in fiber, but are rich in many important vitamins and minerals.
Some of the fruits highest in fiber are:
- Pear
- Plums
- Prunes
- Apples
- Mango
- Avocado
- Raspberries
- Blackberries
- Raisins
- Strawberries
- Oranges
Berries are among the fruits with the highest fiber content, and are foods high in antioxidants . Since the berries are packed with small seeds, their fiber content is usually higher than many other fruits.
A list of high fiber vegetables:
- Broccoli
- Artichokes
- Brussel sprouts
- Soy beans
- Spinach
- Okra
- Potato
- Carrots
- Cauliflower
- Pumpkin
- Tomatoes
- Lettuce
- Celery
- Cucumbers
Other foods high in fiber include beans, lentils, peas, chickpeas, brown rice, almonds, walnuts, pistachios, Brazil nuts, cashews, peanuts, sunflower and sesame.
Fiber can be divided into two types: soluble fiber (dissolve in water) and insoluble fiber (not dissolve in water).
Some of the fiber benefits are:
- Help to relieve constipation
- Improves absorption of nutrients and prevents the accumulation of fat in the body
- Help maintain a healthy intestinal flora
- Help discharge of harmful substances from the body
- Lower bad cholesterol
