Fiber is well-known as nature’s perfect broom. It really helps you get rid of excess toxins and excess fats. It is needed by your digestive system to make sure that it is always free of these detrimental materials that result to various medical conditions. Fiber helps in the prevention of constipation, diverticulosis, hemorrhoids; decrease of bad cholesterol; cancer protection; weight control; and decreases the risk of diabetes, cardiovascular diseases, and obesity.

As you grow old, your metabolism gets slower. THis is why you should heva an increase in fiber. Men and  women who are 50 years old and below should have an intake of 38-25 grams of fiber everyday. Those who are 50 years and above, on the other hand, should take 30 -21 grams. These days, Americans only have a daily fiber intake of 15 g everyday. You should take note of this list of fiber rich foods so that you may know them and incorporate them into your diet:

 

1. Peas

Peas are definitely in the list of fiber rich foods. Peas that you could get are cooked peas, frozen peas, split peas, pigeon peas, and cow peas. you could enjoy them as they are on salads and dishes that you love. Some people make them into a paste to be part of dips, spreads, or marinades.

 

 

 

 

2. Bran

Bran makes the list of fiber rich foods. It is very high in soluble fiber that reduces bad cholesterol. You could incorporate bran into your dishes by just sprinkling it over them. Many health bars these days are made up of bran that could give your daily fiber allowance even if you’re on-the-go. Get your bran from wheat bran, oat bran, rice bran, corn bran, and all-bran cereals.

 

 

3. Beans

Beans are versatile fruits that belong to the list of fiber rich foods because they also provide you with vitamins, minerals, lysine, and protein. They may produce gas and cause a bit of discomfort. You can use beans in stews, dips, casseroles, soups, salads, and other side dishes as well. Beans that give you high fiber allowances are cooked black beans, lima beans, broad beans, adzuki beans, garbanzo beans, cranberry beans, lentils, black turtle beans, pinto beans, mung beans, French beans, kidney beans, white beans, and navy beans.

 

4. Whole grains

Whole grains are much richer in fiber than those that are refined. You could also incorporate them in various dishes to increase the fiber content. Get your whole fiber from popcorn, rye, millet, oats, quinoa, wild rice, wheat berries, wheat, triticale, teff, and bulgur.

 

 

 

5. Berries

Various berries are rich in fiber and antioxidants as well. The seeds in berries make them belong to the list of fiber rich foods. You could enjoy them with yogurts, desserts, spreads, salads, and cereals. Berries that give you the daily fiber that you need are raw blackberries, gooseberries, elderberries, currants, boysenberries, blueberries, and raspberries.

 

 

 

6. Squash

Squash is a healthy source of carotenoids, minerals, vitamins, and fiber. You could prepare them in a variety of ways. Get fiber from acorn squash, zucchini squash, hubbard squash, crookneck squash, and summer scallop squash.

 

 

7. Vegetables

Green leafy vegetables also give you the fiber that you need everyday. You can get them from cooked swiss chard, spinach, beet greens, collard greens, mustard greens, and turnip greens.

 

 

8. Seeds and Nuts

An ounce of nuts is included in the list of fiber rich foods. Nuts are rich in phytochemicals, protein, and fats. Get fiber from peanuts, pistachio nuts, cashews, almonds, flaxseeds, pumpkin seeds, sunflower seeds, pinon nuts, walnuts, sesame seeds, and brazil nuts.

 

 

9. Brassica

Brassica is a classification of vegetables that belong to the list of fiber rich foods and are rich in glucosinolates. These are red cabbage, Brussels sprouts, broccoli, kale, cauliflower, Kohlrabi, and Savoy cabbage.

 

 

 

10. Potatoes (hot)

Potatoes that are eaten hot belong to the list of fiber rich foods. Medium size sweet potatoes, red potatoes, and russet potatoes are the most popular ones that are always incorporated in meals.

 

 

 

11. Fruits

Fruits that are both common and exotic make it to the list of fiber rich foods. Excellent sources of soluble fiber are raisins, bananas, Jicama, guave, straw mushrooms, Asian pear, Starfruits, hearts of palm, Abiyuch, oranges, pears, taro, Edamame, Avocado, breadfruit, lotus roots, persimmons, prunes, apples, figs, and peaches.

 

 

12. Fiber fortified foods

You could also get your daily fiber allowance from fortified food products like breads, cereals, soy milk, orange juice, snack bars, and yogurts.

 

Most of the time, having fiber in your diet is a difficult thing to do because of so many ready-to-eat food products. Make sure that you incorporate these food items in the list of fiber rich foods into your diet o that you may have a healthier digestive system. Doing so will assure you of lasting overall health.