20 foods richest in fiber and why you should consume this nutrient

Fiber is the parts of vegetables and fruits and other foods that are not digested by the body. Their consumption makes all the difference in food, as they are related to several health benefits.

Nutritionist Haline Dalsgaard, creator of the “Saúde no Prato” project, explains that, as they resist digestion and intestinal absorption, fibers do not undergo any type of modification during the digestive process, so they have a series of positive effects. Check below the importance and particularities of fibers, as well as accurate recipes full of this component for you to include in the menu.

20 foods richest in fiber

According to Haline, the most suitable foods are vegetables, fruits and vegetables, in addition to whole grains, which should replace refined ones. See the list prepared by the professional with the amount present in some of them and create the best combinations for your menu:

The classification above lists foods with the highest amount of fiber comparing them from the same proportion (a 100g serving). See also the best choices for you to make in each food group, with values ​​adapted to the day-to-day measures of each food:

legumes

• Black beans: A shell of beans has 8 grams of fiber.
• Peas: One shell has 5 grams of fiber.
• Chickpeas: One shell is also 5 grams.
• Quinoa: A serving of 100 grams has 3 grams of fiber.

vegetables

• Raw leaves: A saucer of leaves such as lettuce, watercress, Swiss chard or arugula has 1 gram of fiber.
• Cooked vegetables: Two tablespoons of foods like broccoli, spinach and kale have 1 gram of fiber.

Vegetables

• Boiled Sweet Potato: One medium unit has 6 grams of fiber.
• Raw carrots: a medium unit has 3 grams of fiber.
• Raw beets: a small unit also has 3 grams of fiber.
• Pumpkin: 100 grams have 2 grams of fiber.

Whole grains, seeds and cereals

• Wheat Bran: Two tablespoons have 7 grams of fiber.
• Soybean: a serving of 100 grams has 6 grams of fiber.
• Oat bran: two tablespoons have 4 grams of fiber.
• Green corn: one cob has 3 grams of fiber.
• Flaxseed: One tablespoon has 3 grams of fiber.

fruits

• Guava: a medium unit has 5 grams of fiber.
• Avocado: 100 grams have 4 grams of fiber.
• Pear: a medium unit has 2.5 grams of fiber.
• Apples with skin: a medium unit has 2 grams of fiber.
• Banana: one unit has 2 grams of fiber.

The World Health Organization (WHO) recommends that an adult should consume at least 25g of fiber a day.

Why is consuming fiber so important?

Regular consumption of fiber-rich foods promotes better functioning of the body, which offers a number of health benefits. The main ones are:

• Regulation of intestinal transit and health of the digestive tract;
• Protection of the intestine against infections, for having beneficial bacteria;
• Weight control due to the feeling of prolonged satiety, reducing hunger;
• Reduction in the risk of diverticulitis, a common inflammation of the intestine;
• Protection against heart disease and metabolic syndrome related to increased blood pressure, insulin levels and weight;
• Protection against respiratory diseases, according to a study published by the American Journal of Epidemiology.

In addition to being allies in intestinal control, fibers are also important in the prevention of colon and rectal cancer.

Soluble vs Insoluble Fibers: What’s the Difference?

According to the nutritionist, the fibers present in food can be divided into two groups: soluble and insoluble.

The soluble ones, which have a great capacity to retain water, forming a kind of gel in the digestive tract and helping to control blood glucose and cholesterol levels.

And the insoluble ones, which act as a kind of “brush” that cleans the colon, improving the functioning of the intestine.

5 fiber-filled recipes for you to try

Try preparing some tasty recipes that are very rich in fiber, which will help you achieve all the benefits mentioned.

1. Fiber bread

Ideal for breakfast or afternoon snack, this bread is made with wholemeal flour, oatmeal, flaxseed, among other grains, and also honey. The preparation is time consuming, as you have to knead the dough, then let it rest and rise. The result is crispy on the outside and soft on the inside. See the full recipe.

2. Moroccan couscous

Easy and quick to prepare, couscous is a light dish that can perfectly replace rice in main meals. The recipe uses leeks, peppers, vegetable oil and other seasonings, which make the dish tasty. Learn here.

3. Light meatball

For meat lovers, this lean option is perfect for a meal or snack. The recipe uses oat bran, which can be replaced by chopped wholemeal bread, and is ready in just 20 minutes. See the complete step by step.

4. Grilled green beans with curry

The curry, lemon and vegetable oil form the combination that gives flavor to the dish, since the pod, for many, is not very tasty. The dish is a good addition to lunch, is ready in 15 minutes and can be made on the grill or pan. Check out how to prepare it!

5. Chia pudding

Being healthy even when eating dessert is possible. This pudding recipe doesn’t even need to be baked. Just mix the ingredients, such as chia seeds, natural yogurt, cinnamon powder, among others, and freeze overnight. The tip is to serve with fruit! Access the full recipe here.

To complement the benefits, it is important that fiber consumption is accompanied by good hydration, with at least two liters of water a day, in addition to physical exercise.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.