16 Rich Fiber Foods that Easy to Find

News Health Articles - 16 Rich Fiber Foods that Easy to Find. Fiber can lower blood sugar, cholesterol, and may even prevent colon cancer, and help prevent hemorrhoids. But few people get adequate amounts of fiber. Ensure adequate intake of fiber could be with 16 of these foods.

Women should get about 25 grams per day and men at least 35-40 grams, but the average person only gets 15 grams a day.



"Eating a diet rich in fiber is the best way to increase daily fiber intake," said Carolyn Brown, RD, nutritionist at Foodtrainers, New York City as quoted from the Health, Monday (12/26/2011).

Here are 16 Rich Fiber Food that Easy to Find that can be consumed daily:

1. Corn
Various types of corn has its own combination with antioxidant nutrients. About a half cup of corn kernels, containing 2 grams of fiber. Popcorn is also a source of food rich in fiber and low in calories. Popcorn can provide about 3.5 grams of fiber intake per three-cup serving.

2. Haricot
Beside rich in fiber, protein, and iron, white beans is also one of the best sources of potassium nutrition. About 1 cup will cover 25 percent of the daily requirement for nutrients that fight against hypertension.

3. Black beans
Black beans contains 15 grams of fiber per cup, and about 15 grams of protein. Dark color of these beans, showed high content of flavonoids.

Flavonoids have powerful antioxidant. When adding nuts and other foods high in fiber to your diet daily, be sure to drink more water.

4. Red beans
Kidney beans are rich in fiber, protein, and iron.

5. Bean
Beans are rich in fiber and antioxidant content.

6. Avocado
Alpuka is one source of high fiber. About 2 tablespoons of avocado has about 2 grams of fiber and whole fruit contains about 10 grams. Avocado is also an excellent source of unsaturated fats can help lower cholesterol and reduce the risk of heart disease.

7. Wheat pasta
Wheat pasta is an alternative to fiber-rich foods.

8. Brown rice
Each cup of brown rice contains 3.5 grams of fiber.

Harvard researchers recently found that, eat more than 5 servings of white rice in a week increases the risk of type 2 diabetes by 17 percent. While adding a few servings of brown rice per week can lower the risk of type 2 diabetes by 11 percent.

9. Bread wheat
Wheat preserve elements of nutrition and rich in fiber, so put bread wheat in the daily diet is a smart diet choices.

10. Pears
Like most fruit commonly eaten with the skin, pear is a source of fiber and high nutrition. A medium-size pear can contain about 5.5 grams of fiber.

11. Oatmeal
Oatmeal contains beta glucan, which is a special type of fiber that has a cholesterol lowering effect is very strong, and may also improve immune system function.

Oatmeal is a good mix of soluble fiber and insoluble fiber. Insoluble fiber is a type of fiber that lowers blood cholesterol. Whereas insoluble fiber can help keep your digestion running smoothly.

12. Raspberries
Raspberries are rich in fiber and very nutritious. Approximately one cup will provide about a third of the daily fiber requirement. Raspberries are also a powerful antioxidant.

13. Peas
Peas are processed into various types of any food is a delicious source of fiber, versatile, and inexpensive. One cup of peas can contain about 16.3 grams of fiber, and a cup of frozen peas contain about 8.8 grams after cooking.

14. Broccoli
In addition to preventing cancer, these vegetables also contain some fiber. Approximately 5.1 grams of fiber can be obtained from a cup of boiled broccoli.

15. Apple
If you should eat apples with the skin, discard skin if it will lose the fiber, and a number of beneficial phytochemicals. A regular size apple can contain about 4.4 grams of fiber.

16. Almonds
Almond and almost all other nuts are an excellent source of fiber, packed with healthy fats, and proteins. But the number of calories of almonds is high enough, so it should not be too much in taking them.

About a quarter of a cup is the recommended amount. A quarter cup contains about 3 grams of fiber and about 170 calories.