Good Sources of Fiber
We hardly know what are the various sources of fiber. This article covers some fruits, vegetables, grains, nuts,etc., which have excellent fiber content. Read on...
Importance of Fiber
Fiber is important because it helps in relieving constipation, prevents certain diseases, and keeps the weight under control. It helps to prevent diseases, has a positive influence on cholesterol, triglycerides, etc. It is believed to protect us from colon cancer. When sources of fiber are included in our diet, the sugar levels are regulated which helps to avoid diabetes. Consumption of fiber has also helped to prevent gallstones and kidney stones. It has also helped weight loss. After some of these benefits of fiber, let's see how you can benefit by consuming foods with high fiber content.
The following table shows us some of the foods that contain fiber.
| Source of Fiber |
Quantity | Value (grams) |
| 100% Bran Cereal | 1/2 cup | 10 g |
| Peas (cooked) | 1/2 cup | 5.2 g |
| Kidney Beans | 1/2 cup | 4.5 g |
| White Beans | 1/2 cup | 4.2 g |
| Apple with Skin | 1 medium | 3.9 g |
| Whole Wheat Bread | 2 slices | 3.9 g |
| Tangerine | 1 medium | 1.6 g |
| Potato | 1 small | 3.8 g |
| Popcorn | 3 cups popped | 2.8 g |
| Broccoli | 1/2 cup | 2.6 g |
| Pear | 1 medium | 2.5 g |
Some good sources of fiber are mentioned in the following table.
| Good Source of Fiber |
Quantity | Value |
| Passion-fruit | 6 (108g) | 11.2 (45%) |
| Navy beans | 1/2 cup (91g) | 9.6 (38%) |
| Yellow beans | 1/2 cup (88.5g) | 9.2 (37%) |
| Cranberry (roman) beans | 1/2 cup (88.5g) | 8.8 (35%) |
| Adzuki beans | 1/2 cup (115g) | 8.4 (34%) |
| French beans | 1/2 cup (88.5g) | 8.3 (33%) |
| Bulgur (cooked) | 1 cup (182g) | 8.2 (33%) |
| Peas, split | 1/2 cup (98g) | 8.1 (32%) |
| Barley (raw) | 1/4 cup (46g) | 8.0 (32%) |
Cereals improve our concentration, and gives us a better memory. They are also rich in fiber. The following table shows some cereals and grains that have high amount of fiber.
| Cereals and Grains | Quantity | Value |
| Soya Flour | 100 grams | 15.5 grams |
| Wholemeal Flour | 100 grams | 11.0 grams |
| Bran | 1/2 cup | 10.0 grams |
| Macaroni (whole wheat) | 1 cup | 5.7 grams |
| Barley (raw) | 40 grams | 5.0 grams |
| Tortillas | 2 nos. | 4.0 grams |
| Oats whole | 1/2 cup cooked | 1.6 grams |
| Brown Rice | 1/2 cup cooked | 1.3 grams |
Some studies have revealed that people who consume nuts such as almonds, walnuts, etc on a regular basis, are less likely to suffer from coronary heart diseases. The following table shows some of the seeds and nuts that are a good source of fiber.
| Seeds and Nuts | Quantity | Value |
| Almonds | 1/4 cup | 2.4 grams |
| Cashews | 5 grams | 4.5 grams |
| Flaxseeds | 1 tbsp. | 3.4 grams |
| Pecans | 1 oz. | 2.9 grams |
| Sesame Seeds | 1 tbsp. | 1.4 grams |
| Sunflower Seeds | 1/4 cup | 3.9 grams |
| Peanuts (dry roasted) | 1 tbsp. | 1.1 grams |
| Hazelnuts | 1 oz. | 2.7 grams |
| Walnuts | 1 tbsp. | 1.1 grams |
Fiber is essential for our body. Some amount of fiber should be consumed daily. Though the intake of fiber is necessary, too much fiber can cause a few health problems. Including the above foods in our diet will help us to get adequate amounts of fiber that our body needs daily. So make sure your diet plan includes them. Eat healthy and think better!
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