Apr 17, 2024
By: BI India Bureau
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Beans, lentils, chickpeas, and peas are excellent sources of fiber. They also provide protein and various vitamins and minerals.
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Foods like oatmeal, brown rice, quinoa, barley, and whole wheat pasta contain soluble and insoluble fiber, which promotes regular bowel movements and supports a healthy gut.
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Berries (such as raspberries, strawberries, and blackberries), apples, pears, oranges, and kiwi are high in fiber and packed with vitamins, minerals, and antioxidants.
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Dark leafy greens like spinach, kale, and Swiss chard, as well as cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, are rich in fiber and beneficial for gut health.
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Almonds, chia seeds, flaxseeds, and pumpkin seeds are good sources of fiber, healthy fats, and other nutrients that support digestive health.
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Opt for whole-grain bread over refined white bread to increase your fiber intake. Look for bread labelled as "100% whole grain" or "whole wheat."
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Avocados are not only rich in fiber but also contain healthy fats that can help keep your digestive system running smoothly.
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Sweet potatoes are packed with fiber, vitamins, and antioxidants. They can be roasted, baked, or mashed and added to various dishes.
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Prunes, or dried plums, are well-known for their laxative effect due to their high fiber content. They can help alleviate constipation and promote regularity.
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Chia seeds are incredibly high in fiber and can absorb liquid, forming a gel-like consistency. Mix chia seeds with your choice of liquid (such as almond milk or yogurt) to make a delicious and fiber-rich pudding.
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