Fiber is a substance that cannot get absorbed by the body. When it is eaten, it creates bulk in the stomach and maintains a feeling of fullness. This is what makes it an important substance to add to your diet when you are trying to lose weight. It comes in the form of insoluble and soluble and it can be found naturally in high amounts in several foods.
Grains
Grains have a moderate amount of protein, and they are high in carbohydrates and dietary fiber. Examples of these are amaranth, oatmeal, oat bran, wheat bran, barley, rye, millet, buckwheat and teff. Foods that are made from these grains are also high in fiber like bran cereal, whole grain breads, whole grain pasta and oat bran muffins.
Fruit
Fruits are high in water content, carbohydrates, vitamins and minerals, and they are also high in fiber. Examples of the highest fiber fruits include raspberries, blueberries, apples, pears, bananas, figs, strawberries and grapefruit. Avocados are a type of fruit that are high in fiber, potassium and monounsaturated fats. An average avocado has approximately 12 g of fiber.
Vegetables
Vegetables are high in vitamins, minerals, water content and they also contain fiber. Examples of vegetables that have the highest amounts of fiber include sweet potatoes, yams, regular potatoes, artichokes, cabbage, beet greens, broccoli, corn and Brussel sprouts.
Pods
Beans are a type of legume which means they have seeds with an exterior pod covering. They are high in B vitamins, protein and also fiber. Specific examples include lentils, pinto beans, black-eyed peas, regular peas, lima beans, kidney beans and black beans.
Seeds and Nuts
All forms of nuts and seeds have protein, fiber and they also contain some type of unsaturated fats. Unsaturated fats are the healthy kind. The fiber content varies depending on which seeds and nuts they are . The ones that are highest include almonds, walnuts, pistachio nuts, pecans, peanuts, sunflower seeds, flax seeds and pumpkin seeds.
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