10 foods rich in fiber

10 foods rich in fiber

To increase our fiber intake, we must first know what foods contain it. Don't miss this list of 10 foods rich in fiber to integrate into your diet.


How delicious is the corn! And did you know that it is a food very rich in fiber? A single ear of corn or half a cup of corn kernels - also known as cob or corn - contains 2 grams of fiber. Another food that gives us fiber is its derivative, the tasty popcorn, with approximately 3.5 grams in three cups.


Black, white, red ... Any type of beans provide us with fiber, without forgetting that they are also a source of iron and protein. In particular, white beans also provide a good dose of potassium (1 cup covers 25% of our daily requirement of this nutrient) and black beans are rich in antioxidants.


Its creamy and delicious pulp is an excellent source of fiber. A whole fruit contains 10 grams of fiber, and in a tablespoon of two servings we find 2 grams. Remember that they are also rich in mono and polyunsaturated fats - the "good fats" - which help us reduce the risk of heart disease and lower cholesterol.

Whole grain bread

Whole grain bread, like whole wheat, is much healthier and more nutritious than white bread and refined grains. One reason is that refined bread is made by grinding the outer coating of the grain (the bran) that is removed along with its germ, which becomes the nucleus or "embryo" of the seeds. In whole grain bread, on the other hand, all these nutritional elements are preserved and especially the presence of fiber.


Within the legume family we find lentils, a food that provides us with 15.6 grams of fiber per cup. It is a large amount! In addition, they are also a good source of B vitamins, protein, iron, and other minerals. Very good excuses to enjoy a lentil stew this winter.


Pear is a very nutritious fruit, and its benefits include providing us with fiber. Anyway, it is good to know that to make use of its properties 100% we must consume it with skin. An unpeeled medium-sized pear (with peel) contains 5.5 grams of fiber.


"An apple a day keeps us away from the doctor," says a popular phrase alluding to the many benefits that this rich fruit brings to our health. As with the pear, we must consume it with the skin to take advantage of its fiber and its beneficial phytochemicals. A regular-size apple contains 4.4 grams of fiber.


Make a place for oatmeal in your breakfasts or snacks! Much more if you are looking to increase your fiber intake, as it contains beta-glucan, a special type of fiber that lowers cholesterol and strengthens the immune system. It also has insoluble fiber, which achieves a good functioning of digestion.


Among its properties we discover a good amount of fiber, about 5.1 grams in a cup of boiled broccoli. And let's not forget that it is a food that helps prevent cancer.

Integral rice

Each cup of brown rice or brown rice contains 3.5 grams of fiber. Additionally, research conducted at Harvard University showed that eating a couple of servings of brown rice per week lowers the risk of developing type 2 diabetes.


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