Health Benefits of Fibre {Rich Fibre Food List}

Health Benefits of Fibres {Rich Fibres Food List}

Fiber is able to reduce blood sugar and cholesterol, can help you avoid hemorrhoids, even prevent colon cancer. Furthermore, they normalize bowel’s function. It's good for women to consume about 25 grams fiber per day, men between 35 and 40 grams.

Here is a list of some of the best foods containing fibers:

Corn
It offers a great combination of antioxidants and nutrients. Half a cup of corn grains contains about 2 gr. fibers. Popcorn also contain lots of antioxidants - almost twice more than many fruits.They also contain plenty of fiber. Three large bowls of popcorn contain 3-5 gr. of fibers.

Haricot bean
It is rich in protein, iron and fiber, as well it is a very good source of potassium. One cup of beans covers 25% of the daily requirements of the body.

Black beans
One cup contains 15 gr. fibers and about 15 gr.protein. These small grains are powerful antioxidant with a high content of flavonoids and plant pigments. When you eat foods high in fiber, it is good to drink more water, at least two liters a day. This allows fibers to pass through the digestive tract without difficulty, while cleansing it.

Chickpeas
It is rich in fiber and antioxidants. One cup of chickpeas contains about 8 gr. fibers.

Avocado
A great source of fibers- 2 tablespoons contain about 2 grams of fiber, and  the whole fruit contain about 10 grams. Avocado is also an excellent source of mono and polyunsaturated  fats. It lowers cholesterol and reduce risk of heart disease.

Oatmeal
It is very useful for heart, stabilizes blood sugar, strengthens immunity and can protect you from breast cancer in menopause.

Brown rice           
A cup of it contains approximately 3-5 gr. fibers. Consuming several portions of brown rice weekly, reduces the risk of type 2 diabetes by 17%.

Whole grain bread
It is interesting that wheat preserves its nutrients and it is rich in high fiber, as opposed to white bread, where the outer shell of the grain with the germ is removed, which is the most valuable part.

Lentils
In a glass of lentils are contained 15.6 gr. fibers. Moreover, it is a great source of protein, vitamins, iron and other minerals.

Pears
Pears are rich source of fiber, but only if eaten with the peel. One medium pear contains 5.5 gr. of fibers.

Raspberries
One cup of raspberries can provide one-third of your daily fiber requirement. They are also a powerful antioxidant.

Peas
One cup of peas contains 16.3 gr. of fibers, but if it frozen - 8.8 grams.

Broccoli
It is known for its anti-cancer properties,  one cup contains about 5 gramsf fibres.

Apples
You should not deny yourself of this precious fruit. Furthermore, it contains many fibers (one medium-sized apple contains about n4.4 gr. of fibers). It has many beneficial phytochemicals.

Almonds
Take a quarter cup of  almonds daily, because they contain about 170 calories and 3 gr. of fibers.