Fiber is a nutrient commonly found in plant foods. Diets high in fiber have been linked to many health benefits, including a reduced risk of common diseases such as colon cancer, heart disease, and constipation.
Few people know that avocado is a good source of fiber - Photo: TTO
Many fruits, vegetables, beans and nuts are great sources of fibre - you can choose your favourites to add to your diet to get your required fibre intake.
Butter
Avocados are a low-carb fruit and a great source of fiber. One avocado provides 13.5 grams of fiber, nearly half of your daily fiber needs. It also contains only 18 grams of carbs.
This makes avocado a suitable choice for those on a low-carb diet like keto or need extra fiber.
Guava
Guava is a delicious and aromatic tropical fruit. One cup (240 ml) of guava provides 8.91 grams of fiber, which is 50% of the daily value for fiber. Guava is also high in protein, with 4.21 grams in one cup.
Foods high in protein and fiber can help you feel full longer and help you maintain optimal blood sugar levels. Try pairing guava with other protein-rich foods like nuts for a filling snack.
Dates
Dates are sweet, chewy, and high in fiber. Two dates provide 3.22 grams of fiber, or about 12% of your daily needs.
For a nutritious, fiber-rich dessert, try stuffing dates with almond or peanut butter and drizzling melted dark chocolate on top.
Black beans contain a lot of fiber, good for health - Photo: TTO
Black beans
Black beans are one of the highest fiber foods, providing 15.2 grams of fiber per cup. Just 2 cups of black beans can meet 100% of your daily fiber needs.
Additionally, black beans are a rich source of folate, a B vitamin that is important for fetal development and red blood cell formation. Adding black beans to your diet can improve your overall health and aid in better digestion.
Health benefits of fiber
A high-fiber diet can improve several aspects of health and reduce the risk of several common diseases.
For example, a diet rich in fiber has been shown to protect against several diseases, such as colon cancer, heart disease, diabetes, and obesity. Choosing fiber-rich foods such as fruits and vegetables is especially beneficial for maintaining digestive and cardiovascular health.
A diet rich in fiber may help reduce heart disease risk factors such as high LDL cholesterol by reducing the body's absorption of cholesterol and increasing cholesterol excretion.
Increasing fiber has also been shown to be an effective way to control symptoms of certain diseases. For example, increasing fiber intake can help control blood sugar levels in people with type 2 diabetes.
Ways to increase fiber intake
You can easily add fiber to your diet by adding fiber-rich foods like fruits, vegetables, and beans to every meal and snack.
Replace low-fiber starches (like white bread) with whole grains and starchy vegetables.
Snack on fresh fruits and vegetables.
Add avocado to your diet (like adding it to a sandwich or salad).
Add beans and lentils to soups, rice, salads.
Use flax seeds, chia seeds, whole wheat flour when baking.
Source: https://tuoitre.vn/nhung-mon-an-giau-chat-xo-co-the-bo-sung-vao-che-do-an-ngay-tet-cho-nhe-bung-20250131084630586.htm
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