Fiber rich fruits :
1) Apple
- ~4–5 g (1 medium, with skin)
- eat apple with the peel for the maximum intake of fiber
2) Pear
- ~5–6 g (1 medium)
- it is one of the highest common fiber rich fruit.
3) Banana
- ~3 g (1 medium)
- eat when it is slightly unripe . It contains more starch which is good for gut health.
4) Raspberries
- ~8 g (1 cup)
- Very high fiber berries
5) strawberries
- ~3 g (1 cup)
- Low calorie and refreshing
6) Guava
- ~5 g (1 fruit)
- Extremely rich in fiber and vitamin C.
7) Mango
- ~3 g (1 cup slices)
- Sweet and filling.
8) Pomegranate
- ~7 g (1 cup arils)
- Also rich in antioxidants.
9) Kiwi
- ~2–3 g (1 fruit)
- Helps digestion.
10) Avocado
- ~10 g (1 whole fruit)
- Technically a fruit and very high in fiber + healthy fats.
Whole Grains :
Oats
– ~4 g per cup (cooked)
Brown rice
– ~3.5 g per cup
Quinoa
– ~5 g per cup
Barley
– ~6 g per cup
Whole wheat roti / bread
– 3–4 g per serving
These are great for digestion and long lasting energy.
Legumes (Very High Fiber)
Lentils (dal)
– ~15 g per cup (cooked)
Chickpeas (chana)
– ~12 g per cup
Kidney beans (rajma)
– ~13 g per cup
Black beans
– ~15 g per cup
Soybeans
– ~10 g per cup
These contains Excellent for protein + fiber.
Vegetables
Broccoli
– ~5 g per cup
Carrots
– ~4 g per cup
Spinach (palak)
– ~4 g per cup (cooked)
Sweet potato (with skin)
– ~4 g
Green peas –
~8 g per cup
Mix with sabzi, salads, or soups.
Nuts & Seeds
Chia seeds
– ~10 g (2 tbsp)
Flaxseeds
– ~5–6 g (2 tbsp)
Almonds
– ~3–4 g (handful)
Pistachios
– ~3 g (handful)
Pumpkin seeds
– ~2 g (2 tbsp)
Easy to add to curd, smoothies, or oatmeal.
Benefits of Eating Fiber Rich Foods :
- Supports Weight Loss
-Controls Blood Sugar
- Improves Digestion
-Improves Heart Health
- Reduces Cholesterol
Fibermaxing
Fiber maxing is a term of consuming more fiber in the diet. Fiber are broken down into farty acids . Fiber are good for our body but in required amount. Fibers maintain our gut heath. Fibers are metabolised in intestine.
In fat loss process fiber plays a significant role but other this including protein and whole food is important. Good protein and food are good in fat loss process not only fiber. So focus on good protein and whole food rather than fiber maxing.
