4 best foods with dietary fiber

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Dietary fiber has a whole range of benefits from fighting excess weight to reducing amount of toxins that cause uremia. And here are the 4 best foods that contain them.

Whole grains. The outer layer of the grain or bran contains fiber. Whole grains such as oats, barley, and rye also contain many of the most important vitamins, minerals, and chemicals that are very beneficial for health. Unfortunately, when the grains are refined, the bran is removed and the fiber level is greatly reduced.

Fruits. Berries, pears, melons and oranges are rich in fiber. These are their best fruit sources. For example, a medium-sized raw pear contains 5.5 g of fiber, and a glass of fresh strawberries contains 3 g of this nutrient. Avocados, bananas, and apples are also high in fiber.

Vegetables. Broccoli, beets, carrots, French artichokes, Brussels sprouts, and corn are high-fiber vegetables. A cup of raw carrots has 3.6 g, and raw beets have 3.8 g. As much as 2.4 g of fiber is found in a cup of broccoli, 3.3 g in a cup of Brussels sprouts.

Nuts and seeds . Various types of seeds, including pumpkin, sunflower, sesame, as well as almonds, pine nuts, pistachios and chestnuts, are high in fiber. In a handful of nuts and seeds up to 35% of the daily dose of fiber.