10 foods rich in fiber

• April 25, 2024

The fiber helps to eliminate excess food substances necessary for the body, helps to increase the volume of intestinal content and facilitate some digestive functions. It is found in legumes, vegetables, fruits and cereals.

Among the benefits of fiber consumption are:

1. Reduction of glucose in the blood
2. Decrease in levels of cholesterol
3. Avoid the hemorrhoids
4. Prevents diseases cardiovascular
5. Decreases the risk of suffering colon cancer

According to information published by The Huffington Post, women should consume 20 grams a day of fiber , while men should ingest between 35 and 40 grams.

So that you enjoy excellent health and an excellent digestion , here we give you 10 foods rich in fiber , which you can include in your daily diet.

1. Corn: A half cup of this food contains two grams of fiber ; In addition, it is a food that helps to calm the appetite.
2. Beans: They are an excellent source of protein , iron and potassium. With a single cup, you can cover 25% of fiber necessary to regulate the organism.
3. Chickpeas: These legumes are rich in fiber , antioxidants Y lecithin , that help fight the cholesterol and the levels of triglycerides .
4. Avocado: The creamy pulp of this fruit is a great source of fiber , as well as mono and polyunsaturated fats, which help reduce the cholesterol and the risk of suffering diseases cardiovascular
5. Whole wheat pasta: It is a great food burning grease and satisfy your cravings for carbohydrates.
6. Brown rice: Each cup contains 3.5 grams of fiber. It provides magnesium, vitamin E and B, phosphorus and potassium.
7. Whole wheat bread: Preserves the nutrients and rich in fiber , which avoids constipation and reduces the levels of cholesterol .
8. Lentils: One cup of this food contains 15.6 grams of fiber; They are also a great source of vitamins B, protein , iron and other minerals.
9. Pears: As with most fruits with edible skin, pears are very nutritious and rich in fiber.
10. Oats: Contains beta-glucan, a special type of fiber which has powerful reducing effects of cholesterol ; It is also responsible for strengthening the immune system.

It is important that you consume fiber , but with measure, because the excessive amounts can generate inflammation of the belly and gases. Also, remember to drink water every day, because it helps maintain a digestive system in optimal conditions. And you, do you include fiber in your diet?

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Video Medicine: Dietary Guidelines : List of Foods High in Fiber (April 2024).