Popcorn And Dark Chocolate Are Good For Health
Fiber is incredibly important due to its health benefits that include controlling blood sugar, reducing cholesterol, improving digestion, preventing gastrointestinal cancer and promoting healthy weight.
You should know about the food that can give you a good amount of fiber and they are 22 in number.
- Pears (3.1 grams)
A pear is both tasty and nutritious as it provides a rich amount of fiber that is 3.1 gm/100 gm. But a medium size raw pear contains 5.5 gm/100 gm of fiber.
- Strawberries (2 grams)
Strawberries look delicious because of their rich color and nutrients that include vitamin C, manganese, antioxidants and fiber that is available in the quantity of 2 gm/100 gm of strawberries.
- Avocado (6.7 grams)
Avocado is unique due to its nutrient contents that include vitamin C, magnesium, vitamin E and B vitamins. The amount of fiber content in avocado is 6.7 gm/100 gm.
- Apples (2.4 grams)
An apple a day keeps a doctor away because it has high fiber content. A ripen apple contains 2.4 gm/100 gm but a medium size raw apple packs 4.4 grams of fiber.
- Raspberries (6.5 grams)
Raspberries give a strong flavor due to high content of vitamin C and manganese. Also, they are rich in fiber that is 6.5 gm/100 gm.
- Bananas (2.6 grams)
Bananas are rich in nutrients as they contain many things including vitamin C and B6 and potassium. Unripe bananas have high amount of resistant starch, a kind of indigestible carbohydrate with fiber like properties. Also, they contain protein in high amount. The fiber content of banana is 6.2 gm/100 gm.
- Carrots (2.8 grams)
This tasty and crunchy root vegetable is highly nutritious as well. Its nutrient content includes vitamin K, B6, magnesium, and beta carotene. It is antioxidant that human body turns into vitamin A. Fiber content of carrot is 2.8 gm/100 gm.
- Beets (2.8 grams)
Beetoot give important nutrients like folate, iron, copper, manganese, potassium and inorganic nitrates that help in blood pressure regulation. Its fiber content is 2.8 gm/100 gm.
- Broccoli (2.6 grams)
Broccoli is the most nutrient-dense vegetable as it contains vitamin C, K and various B vitamins, folate, potassium, iron, manganese, antioxidants and cancer fighting nutrients. It is also high in protein and fiber that is 2.6 gm/100 gm.
- Artichoke (5.4 grams)
Artichoke is a little-known vegetable but rich in nutrients and fiber that is 5.4 gm/100 gm.
- Brussels sprouts (3.8 grams)
Brussels sprouts has many similarities to broccoli. They both have similar size and nutrient content. Brussels sprouts packs vitamin K, potassium, folate, and potent cancer-fighting antioxidants. Its fiber content is 3.8 gm/100 gm.
- Lentils (7.3 grams)
Lentils are known for their taste and nutrition content. Available in a wide range of choices, they are also rich in fiber that is 7.3 gm/100 gm.
- Kidney beans (6.8 grams)
Kidney beans are popular legumes loaded with plant-based protein and nutrients including fiber that is 6.8 gm/100 gm of kidney beans.
- Split peas (8.3 grams)
These seeds of peas are dried, split and peeled before consumption. They contain a good amount of nutrition including fiber that is 8.3 gm/100 gm.
- Chickpeas (7 grams)
Chickpeas are also legumes but they contain more minerals and proteins than others. Used as spreads over salads, whole grain toast and veggies, they contain fiber up to 7.6 gm/100 gm.
- Quinoa (2.8 grams)
Quinoa has become popular as a health food because of its high nutrition content that includes protein, magnesium, iron, zinc, potassium, and antioxidants. Also, it contains fiber up to 2.8 gm/100 gm.
- Oats (10.1 grams)
Oats are the healthiest of grain foods as they pack vitamins, minerals and antioxidants in high amount. But the biggest health benefit is presence of beta glucan that is a powerful soluble fiber good for controlling blood sugar and cholesterol. It is fiber content is 10.1 gm/100 gm.
- Popcorn (14.4 grams)
Snacking popcorn especially air-popped popcorn will give you lots of fiber and calories. Also, you can add fat to decrease the fiber-to-calorie ratio. Its fiber content is 14.4 gm/100 gm.
- Almonds (13.3 grams)
Almonds are popular tree nuts as they are good in both taste and nutrition. They have healthy fats, vitamin E, manganese, and magnesium. Also, you can make almond flour for extra nutrients. The fiber content is 13.3 gm/100 gm.
- Chia seeds (34.4 grams)
These are tiny black see are like nutrition bombs as they contain magnesium, phosphorus and calcium in high amount. Also, they are rich source of fiber containing 34.4 gm/100 gm
- Sweet potatoes (2.5 grams)
Sweet potatoes have a delicious sweet flavor and high nutrition including beta carotene, B vitamins and minerals. Also, they are rich in fiber providing 2.5 gm/100 gm.
- Dark chocolate (10.9 grams)
Dark chocolate is simply mouthwatering. Also, it is a good source of fiber that is 10.9 gm/100 gm. But you should choose the chocolate with high cocoa content of 70-95%.
Disclaimer: Food items with high fiber content are good for health but you should be careful about food allergy and other similar conditions that could create problems.