Contents:
- Medical Video: Everything You Need to Know About the Keto Diet
- A variety of high-fiber foods that you can find around
- 1. High-fiber fruit group
- 2. A group of high-fiber vegetables
- 3. A group of high-fiber beans
- 4. High-fiber staple food
Medical Video: Everything You Need to Know About the Keto Diet
Maybe you already know if fiber is needed by the body, especially for digestive function. Eating high-fiber foods is not only good for preventing various chronic diseases, but can also help you lose weight. And of course, it's not difficult to get fibrous food because fiber can be found in various types of food. Then what are the foods that contain lots of fiber?
A variety of high-fiber foods that you can find around
According to the nutritional adequacy rate set by the Ministry of Health, adult women need fiber at least 30 grams per day. whereas men need about 38 grams of fiber. The following are high-fiber foods that are grouped according to the type of food, namely:
1. High-fiber fruit group
Actually, all types of fruit have fiber in them, but there are several kinds of fruit that contain fiber which is quite high when compared to the others, namely:
- Avocados, though of course a good source of fat - of course - this fruit turns out to have a fairly high fiber of around 6.7 grams per 100 grams of avocados.
- Apples, in one medium sized apple you can find as much as 4.4 grams of fiber
- Pears, including high-fiber foods because they contain 5.5 grams of fiber in one medium-sized pear.
- Berries, such as strawberries and raspberries, include high fiber fruits. For example, in 100 grams of raspberries there are 6.5 grams of fiber.
- Bananas, besides being a source of vitamin C, vitamin B6, and potassium, the fiber possessed by bananas is 3.1 grams in one medium-sized banana.
2. A group of high-fiber vegetables
Just like fruit, you can rely on all vegetables to meet your daily fiber needs. Several types of vegetables including high-fiber foods, namely:
- Broccoli, in 100 grams of green vegetables you can find 2.6 grams of fiber.
- Carrots are vegetables that come from plant roots that contain lots of vitamins, minerals, and fiber. The proof is that fiber in 100 grams of carrots is 3.4 grams of fiber.
- Kale leaf, which is considered one of the very good vegetables for health, has 3.6 grams of fiber in 100 grams of kale.
- Spinach, contains 2.2 grams of fiber in 100 grams of spinach.
3. A group of high-fiber beans
Nuts turned out to be included in high-fiber foods and here are some of the most fiber-rich nuts:
- Red beans have fiber that is quite high, which is around 7 grams per 100 grams of red beans.
- Almonds contain 3.5 grams of fiber per 23 almonds.
4. High-fiber staple food
Of course, staple foods which are the main source of carbohydrates certainly have fiber content in them. Because, actually fiber is one type of carbohydrate. Here are the types of staple foods that are high in fiber:
- Oat, is a staple food that is suitable for those of you who are on a strict diet. In addition to its dense form, oats can make you very full because it contains 10.6 grams of fiber in 100 grams of oat.
- Brown rice, unlike white rice that doesn't have a lot of fiber. This type of rice has 3.5 grams of fiber per one glass of brown rice.
