Fiber is an essential part of a healthy diet. It helps you feel full while containing very little fat, making it beneficial for weight loss. Additionally, fiber helps lower blood sugar and cholesterol levels. Experts recommend consuming 24 to 40 grams of fiber daily. This amount is difficult to achieve through regular meals alone, so it’s a good idea to include fiber-rich foods in your diet.
1. Onions
A medium-sized onion contains about 2 grams of fiber. The inulin in onions is a soluble fiber that helps lower cholesterol levels. However, due to their strong flavor, eating onions raw is challenging. Adding onions to your cooking or drinking onion juice are good alternatives.
2. Apples
An apple contains about 4 grams of fiber. Eating an apple in the morning promotes bowel movement, which is good for your health. Kiwi is also a fiber-rich fruit.
3. Kiwi
A medium-sized kiwi contains about 2 grams of fiber. Eating kiwi as an afternoon snack can help replenish your nutrients.
4. Nuts
Nuts are also rich in fiber. A quarter cup of almonds contains 4 grams of fiber. Mixing different types of nuts can help you get more nutrients.
5. Chia Seeds
Chia seeds contain both soluble and insoluble fiber. One small spoonful provides 6 grams of fiber. For a nutritious boost, soak chia seeds in a drink for about 30 minutes or mix them into yogurt, oatmeal, rice, or salad.
6. Cucumbers
Cucumbers are 95% water. They also contain vitamin C, which is excellent for skin health and hydration. Their potassium content helps with diuresis and alleviates hangovers while aiding in eliminating sodium. This process also helps expel heavy metals from the body, producing clearer blood. Cucumbers also help cool down body heat.
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