Terminology fiber describe many types carbohydrates which humans cannot digest. Because we lack the enzymes needed to break them down, they pass undamaged through most of the digestive tract.
Fiber is quite beneficial. It leaves your stomach undigested and travels to your large intestine, where it feeds your good gut bacteria. As a result, it has a number of positive health effects. In addition, some fiber can help prevent constipation, lower blood sugar levels, and promote weight loss.
You probably already consume fiber-rich foods every day. But how can you know if you're regularly consuming enough? Recommended Daily Intake of Fiber or not? You can estimate your daily fiber intake using this list of high-fiber foods.
List of vegetables containing fiber
Fiber in broccoli
One cruciferous vegetable rich in vitamins C and A is broccoli. Antioxidant polyphenols also found in abundance in cruciferous vegetables. Raw broccoli has 2.6 grams of fiber per 100 grams. You would need about 9 cups of broccoli to get the recommended amount of fiber.
Fiber in potatoes
One of the most common starchy vegetables used as a main dish is the potato. They are rich in B vitamins, vitamin C and magnesium. One large baked potato with the skin has 6.3 grams of fiber.
Fiber in carrots
Carrots are a good source of fiber whether you eat them raw or cooked, although steaming them will help them release more beta carotene. Raw carrots contain 2.8 g fiber per 100 grams, or 3.6 grams in 1 cup.
List of fruits containing fiber
Fiber in apples
Pectin is a form of soluble fiber found in abundance in apples. A medium-sized apple has 4.4 grams of fiber (2.4 g per 100 grams). It would take about seven apples to consume the recommended daily amount of fiber.
Fiber in avocado
The rich, creamy taste and healthy fats of avocados are loved by everyone. Avocados contain vitamins C, E, potassium, magnesium and several B vitamins. They also have many health benefits. One cup of raw avocado contains 10 grams of fiber or 6.7 g per 100 g.
Fiber in bananas
This is one of the easiest and most popular fruits that can be easily purchased everywhere in Vietnam. Nutrients such as vitamin C, B6 and potassium are abundant in bananas. Bananas have a filling effect due to their high fiber content. A medium-sized banana has 3 grams of fiber or 2.6 g per 100 g.
Fiber in mango
Mangoes contain both soluble and insoluble fiber, which are equally important for digestion. They also protect your body from various diseases.
In 100 grams of mango there are nearly 1.6 grams of fiberThis popular fruit is one of the highest in fiber available, containing about 5.4 grams of fiber per mango.
List of nuts that contain fiber
Fiber in peanuts
Peanuts are a good source of fiber, many essential vitamins and plant-based protein. One hundred grams of peanuts has 8.5 g fiber. About 1 cup of unsalted roasted peanuts provides 28 grams of fiber.
Fiber in almonds
In addition to calcium, almonds are also a rich source of protein and vitamin E, which acts as an antioxidant. Almonds include 12.5 g fiber per 100 grams. You need about 1 cup of almonds to get your daily fiber requirement.
Fiber in walnuts
Walnuts are known for their heart-healthy omega-3 fats. They can also help you reach your fiber goal if you consume about 2 cups a day. They has 6.7 g of fiber over 100 grams.
List of cereals containing fiber
Fiber in wheat
Refined wheat is low in fiber, while whole wheat is high in fiber. It contains 12-15% of fiber in its dry weight. One hundred grams of whole wheat kernels contain 13.1 g of fiber.
Fiber in brown rice
A nutrient-dense, high-fiber food that is associated with a healthy diet is brown rice. This whole grain is packed with vitamins, protein, fiber, and is an excellent source of slow-release energy to keep your body functioning properly throughout the day. Brown rice has 3.5 grams of fiber per serving, or 1.8 grams per 100 grams.
How much fiber do you need?
According to nutrition studies, we should add 14 grams of fiber for every 1,000 calories we consume daily. This is equivalent to about 24 grams of fiber for women, while for men it is about 38 grams.
Fortunately, increasing your fiber intake is relatively simple. Just include foods that are high in fiber in your diet. In Asian countries, especially Southeast Asia like Vietnam, buying these foods is not too difficult or expensive.