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Macronutrients are types of food you need to eat for your body to function properly, generate energy, and prevent disease. They include fats, carbohydrates, proteins, fibers, etc. Although they are all necessary, fiber is touted as one of the most essential macronutrients you could possibly need. After all, it’s the most natural and effective way to maintain a healthy weight while keeping your gut health in check. Here, we’ll tell you how to reveal the best high-fiber foods to help you reap all those health benefits of fiber.
How much fiber should I eat per day?
The United States Department of Agriculture’s Food and Nutrition Information Center states that women between the ages of 19 and 30 need at least 25 to 30 grams of fiber daily. You should include a variety of vegetables, fruits, nuts and seeds in your regular diet in order to meet this required amount.
It is essential to remember that there are high fiber foods that will meet your daily needs and keep you healthy. HealthShots asked Hari Lakshmi, Consultant – Dietitian/Nutritionist, Maternity Hospitals, Alwarpet, Chennai to recommend healthy high fiber foods.
Health Benefits of Nutritious Fiber
To achieve a fit and healthy body while exercising, a correct fiber rich diet should also be followed. Fiber is a very important part of our diet because it lowers blood sugar levels, promotes weight loss, fights constipation, improves heart health, improves immunity, and many more. Here are 5 fiber-rich foods that are good for your health:
1. Apples
An apple a day keeps the doctor away. Well, there is no lie in that statement because apples are not only tasty to eat, they also contain high amounts of fiber. A medium sized raw apple has 4.4 grams of fiber or 2.4 grams per 100 grams.
Read also : From candied apple to starfruit, here are 5 lesser-known superfoods for weight loss
2. Lawyer
Apart from being unique, it is a very healthy fruit rich in vitamin C, magnesium and several other nutrients. It’s not only high in carbs, but also packed with healthy fats. It includes 6.7 grams of fiber per 100 grams or 10 grams in a cup of raw avocado.
3. Raspberries
Raspberry is very nutritious with added benefits of strong flavor. Loaded with vitamin C and manganese nutrients, it is high in fiber at 8 grams in a cup of raw raspberries or 6.5 grams per 100 grams.
Read also : Keep your vaginal health up to par with fiber
4. Lenses
Not only are lentils cheap and readily available among vegetables, but they are also rich in nutrients and protein. Lentil soup is a favorite of many fitness enthusiasts. It contains a high fiber content of 13.1 grams per cup of cooked lentils or 7.3 grams per 100 grams.
5. Split peas
These peas are made from dried and peeled pea seeds. They can often be the witnesses of a split pea soup accompanied by ham. In terms of fiber content, split peas rank among the highest fiber foods with 16.3 grams of fiber per cup of cooked split peas or 8.3 grams per 100 grams.
So ladies, include these high fiber foods in your diet to support your health and avoid overeating!
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