10 fiber-rich foods you should eat every day

One of the sine qua non of a healthy life is proper nutrition. Adequate fiber intake is one of the most important points of proper nutrition. If you want to increase your fiber intake, you will really love these foods, which are very easy to include in your diet.



Some people are afraid to include oilseeds in their diet to reduce fat intake, but they also miss other benefits such as protein, manganese, copper, folate, and fiber. These are all found in walnuts. Some studies have shown that walnuts improve memory and mood and improve brain functions. A handful of walnuts (25 grams) contains 1.7 grams of fiber. You can add walnuts to many recipes and consume them alone.


Flax seed

These tiny tiny seeds contain many nutrients other than fiber, such as protein, thiamine, manganese, phosphorus, magnesium, copper and omega-3 fatty acids. It is very easy to add flax seeds to salads, soups and smoothies. A tablespoon of flaxseed contains 3 grams of fiber. If you grind flaxseeds before consuming it, it will be easier to digest.



The popularity of quinoa, which was once thought to be only a temporary trend, is increasing day by day. 225 grams of quinoa has a full 5 gram fiber content. Quinoa also contains high levels of iron, magnesium, and potassium.


Chia seeds

Since chia seeds contain significant levels of protein, calcium, phosphorus, manganese and omega-3 fatty acids, it has found its place in everyone’s pantry for a healthy diet. 1 tablespoon of chia seeds contains 5.5 grams of fiber.



It contains lots of great nutrients like coconut, manganese, omega-6 fatty acids, folate and selenium. It also contains four to six times more fiber in each serving than oat bran. 225 grams of coconut contains exactly 7.2 grams of fiber.


Brussels sprouts

Brussels sprouts contain high amounts of C, K, B1, B2, B6, folate and manganese. This super vegetable has antioxidants and anti-inflammatory properties that help prevent the formation of some cancer cells. 225 grams of Brussels sprouts contain exactly 7. 6 grams of fiber. Each serving has both soluble and insoluble life, so why not try it at the next meal?



The artichoke is a complete superstar on its own in the vegetable world. A single medium portion meets almost half of the recommended fiber intake for women and a third for men. 1 cup (about 225 grams) of artichoke has a full 10.3 grams of fiber content.



There is a reason why people have consumed lentils for thousands of years. Lentils are easy to store and cook, they also provide a lot of nutritional value. They are high in protein, fiber and iron, and keep cholesterol and blood sugar in check. 1 cup of lentils contain exactly 10.4 grams of fiber.



If there is anything we can thank the innovative nutritional trends, this may be because they add avocado to almost any recipe. Avocados have the highest protein and fiber content in all fruits, as well as high levels of C, E, K, B6, folate and potassium. One cup (about 225 grams) of avocado contains exactly 10.5 grams of fiber.



Fig is one of the few fruits that can be harvested only according to its natural season. It fully matures and partially dries when in the tree. Due to its high moisture content, it can naturally stay fresh longer. This fruit also comes with many health benefits, such as lowering blood pressure and protecting against muscle degeneration. It contains high levels of pantothenic acid, potassium, manganese and copper. Dried and fresh figs contain the same level of fiber and are one of the rare foods that contain both soluble and insoluble fiber with a near-perfect balance. One cup (about 225 grams) of figs contains exactly 14.6 grams of fiber.

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