Top High Fiber Foods You Need to Know

Many people still do not fully understand the benefits of fiber, so they do not prioritize using it in their daily diet.

You should pay attention to eating foods rich in fiber. Illustration: Shutter Stock

Science has shown that fiber can lower blood sugar, lower cholesterol, and even prevent colon cancer and help avoid hemorrhoids, according to Health.com.

Nutritionist Carolyn Brown in New York (USA) emphasizes that eating foods rich in fiber is the best way to increase fiber for the body.

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People usually remember corn as yellow, but this grain comes in all colors, from pink to black to blue. And each type has its own unique antioxidant properties.

One ear of corn (about half a cup of kernels) contains about 2 grams of fiber. Surprisingly, popcorn is also a high-fiber, low-calorie snack.

White beans and black beans

Not only rich in fiber, protein and iron, white beans are also one of the richest sources of potassium. Meanwhile, each cup of black beans contains up to 15g of fiber and 15g of protein. Black beans are also high in flavonoids, powerful antioxidants. However, expert Carolyn notes that when you eat a lot of fiber-rich foods, remember to drink more water.

Butter

Avocados are an excellent source of fiber. Each avocado contains 10 grams of fiber. They are also rich in healthy fats, which help lower cholesterol and reduce the risk of heart disease, making them a great choice for people who are trying to lose weight.

Brown rice

Each cup of brown rice contains 3.5g of fiber. Researchers at Harvard University (USA) recently discovered that adding brown rice to the weekly diet can reduce the risk of type 2 diabetes by 11%.

Pear

Like many fruits that have their skins eaten, pears are rich in nutrients, especially fiber (concentrated in the skin). "Eating pears with the skin on is the best way to get fiber," says Carolyn. A medium unpeeled pear has about 5.5 grams of fiber.

Oatmeal

Oats contain beta-glucan, a special type of fiber that has been shown to dramatically lower cholesterol levels while also boosting immune function.

Raspberries

Raspberries are a top nutrient-dense food, especially when it comes to fiber. One cup of raspberries contains about 1/3 of a person’s daily fiber needs. They’re also packed with antioxidants.

Broccoli

Broccoli has recently been listed as a superfood due to its cancer-fighting properties and significant fiber content. One cup of boiled broccoli contains up to 5.1 grams of fiber.

According to TNO