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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 aspects of proper nutrition. If you’re looking to increase your fiber intake, you’ll really love these foods that are so easy to include in your diet.


Some people hesitate to include oilseeds in their diet to reduce their fat intake, but they do not include protein, manganese, copper, folate and They also miss out on other benefits, like fiber. All of these are found in walnuts. Some studies have shown that walnuts improve memory and mood and improve brain function. A handful of walnuts (25 grams) contains 1.7 grams of fiber. You can add walnuts to many recipes and consume them alone.


Apart from fiber, these tiny tiny seeds contain protein, thiamine, manganese, phosphorus, magnesium, copper and omega-3 It contains many nutrients such as fatty acids. Flaxseeds are easy to add to salads, soups and smoothies. One tablespoon of flaxseed contains exactly 3 grams of fiber. If you grind the flax seeds before consuming, it will be easier to digest.


Once thought to be only a temporary trend, quinoa is growing in popularity day by day. 225 grams of quinoa has exactly 5 grams of fiber. Quinoa also contains high levels of iron, magnesium and potassium.

Chia seeds

Because 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 those who eat healthy. 1 tablespoon of chia seeds contains exactly 5.5 grams of fiber.


Coconut contains lots of great nutrients like manganese, omega-6 fatty acids, folate and selenium. It also contains four to six times more fiber than oat bran in each serving. 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 certain cancer cells. 225 grams of brussels sprouts contain 7.6 grams of fiber. Each serving has both soluble and insoluble fiber, so why not try it at your next meal?


Artichokes are a superstar in their own right in the vegetable world. A single medium serving provides almost half the recommended fiber intake for women and one-third for men. 1 cup (about 225 grams) of artichokes has a fiber content of exactly 10.3 grams.


There’s a reason people have been consuming lentils for thousands of years. Lentils are easy to store and cook, while also providing a lot of nutritional value. They are high in protein, fiber and iron, and keep cholesterol and blood sugar under control. 1 cup of lentils contains exactly 10.4 grams of fiber.


If there’s one thing we can thank innovative nutrition trends for, it’s because they add avocado to almost every recipe. Avocados have the highest protein and fiber content of any fruit, as well as high levels of C, E, K, B6, folate and potassium. 1 cup (about 225 grams) of avocado contains exactly 10.5 grams of fiber.


Figs are one of the few fruits that can only be harvested according to their natural season. While on the tree, it fully matures and partially dries out. 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 have a near-perfect balance of both soluble and insoluble fiber. 1 cup (about 225 grams) of figs contains 14.6 grams of fiber.

Dyt. Serkan Sıtkı Şahin

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