20 foods richer in fiber and why you should consume this nutrient
Fibers are the parts of vegetables and fruits and other foods that are not digested by the body. Their consumption makes all the difference in food, since they are related to several health benefits.
The fibers do not undergo any kind of modification during the digestive process, so they have a number of positive effects.
To ensure a high-fiber diet does not require much effort, after all are many foods that have this nutrient. However, if you know those who have the most fiber, it is even easier to enjoy all the benefits.
Check below for more information on fiber, its importance and particularities, and fiber-rich recipes for you to include in the menu. The foods most indicated are vegetables, fruits and vegetables, in addition to the integrals, which should replace the refined ones. See the list drawn up by the professional with the amount present in some of them and create the best combinations for your menu:
Black beans: a grain shell has 8 grams of fiber.
Pea: A shell has 5 grams of fiber.
Chickpea: A shell also has 5 grams.
Quinoa: A portion of 100 grams has 3 grams of fiber.
Raw leaves: a leaf saucer such as lettuce, watercress, chard or arugula has 1 gram of fiber.
Boiled vegetables: two tablespoons of food such as broccoli, spinach and cabbage have 1 gram of fiber.
Baked sweet potato: a medium unit has 6 grams of fiber.
Raw carrot: a medium unit has 3 grams of fiber.
Raw beet: A small unit also has 3 grams of fiber.
Pumpkin: 100 grams have 2 grams of fiber.
Grains, seeds and whole grains
Wheat bran: two tablespoons have 7 grams of fiber.
Soya bean: One serving of 100 grams has 6 grams of fiber.
Oat bran: two tablespoons have 4 grams of fiber.
Green corn: one ear has 3 grams of fiber.
Linseed: One tablespoon has 3 grams of fiber.
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 fibers.
Apple with peel: a medium unit has 2 grams of fiber.
Banana: One unit has 2 grams of fiber.
The World Health Organization (WHO) recommends that in the diet of an adult there is a consumption of at least 25 grams of fiber per day.