These Are The Foods That Are Rich In Fiber

1. Popcorn

Popcorn is a good source of fiber because it is considered as a whole grain. A serving size of three cups could give you 3 grams of dietary fiber. Nutrition experts highly recommended opt for the air-popped variety and avoiding the addition of harmful flavors (salted, sweetened, etc.)

2. Broccoli

A cup of broccoli provides 5 grams of fiber, though it only contains about 50 calories. Do not remove the broccoli stems when cooking they also contain a large portion of fibers. Moreover, one stem is said to contain more vitamin C than a medium orange.

3. Potatoes

Sweet potatoes offer the highest fiber content (4 grams) among all kinds of potatoes. Remember that a fair amount of the fiber content can also be found on the skin of the potato, so eat that as well.

4. Whole Wheat

Cooked whole-wheat spaghetti has about 23 percent of your daily recommended fiber intake. According to Mette Kristensen from the University of Copenhagen, higher fiber content has prebiotic effects which can promote the growth of beneficial gut bacteria.

5. Avocados

Avocado is an excellent source of insoluble fiber. One fruit could give you about 9 grams of fiber which, along with monounsaturated fats, can help improve the digestion process.

6. Beans

Approximately 5 to 8 grams of fiber can be found in every 100 grams (3 ounces) of beans, which also packs a protein punch. The navy beans are said to have the highest fiber content among the different types of beans.

7. Almonds

Almonds are said to contain 3 or 4 grams of fiber per ounce.

"The unique nutrient combination of almonds — plant-based protein, fiber, and monounsaturated fats, plus key nutrients like vitamin E and magnesium — help make them a heart-healthy snack,"
said registered dietitian Jenny Heap.

8. Raspberries

One cup of raspberries can give you as much fiber as you would from three slices of whole grain bread. The fiber content is much higher compared to other fruits and can be attributed to the presence of tiny seeds.