Experts named 5 foods with high fiber content

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Fiber is a complex carbohydrate found in the cell walls of plants. The peculiarity of fiber is that its dietary fibers are not digested in the stomach and play a crucial role in maintaining the health of the gastrointestinal tract and the body as a whole. To be more precise, fiber helps to eliminate toxins and undigested food residues from the body. A deficiency of fiber in the diet can provoke disruption of the microbiome, digestive system and, as a result, the normal functioning of the body. To avoid these consequences, nutritionists recommend following a balanced diet and consuming about 25 g of fiber per day. It is found most in vegetables, fruits (including dried fruits), legumes, nuts and whole grains. Among the record holders in fiber content are, for example, carrots, apples, buckwheat, beans and peas. Experts from Baazar revealed which foods have unexpectedly high fiber content.

Pistachios

Nuts are one of the healthiest snacks and a real source of vitamins, antioxidants, vegetable protein and healthy fats. Despite the fact that nuts are a very high-calorie product, nutritionists unanimously advise including a small handful of nuts in your diet (of course, we are not talking about salted, sweet and fried nuts). Pistachios deserve special attention among nuts. They are extremely rich in nutrients and, in addition, are an excellent source of energy. And thanks to their high fiber content (28 g of peeled pistachios contain approximately 3 g of fiber), pistachios stabilize the gastrointestinal tract, help control cholesterol levels and protect the body from premature aging.

Pears

In addition to being a rich source of antioxidants and vitamin C, pears are also one of the record holders for the amount of fiber (one medium-sized pear contains approximately 5 grams). Thanks to its beneficial composition, low calorie content, and low glycemic index, pears have a beneficial effect on digestive processes, help regulate blood pressure, and also remove excess salt from the body, preventing fluid retention and, consequently, the formation of edema.

Raspberry

Almost all berries are an excellent source of dietary fiber. For example, just one cup of antioxidant-rich raspberries contains 8 grams of fiber and only 60 calories. Raspberries are also rich in vitamin C, which is known to help strengthen the immune system, protect the body's cells from free radical damage, prevent inflammation, and fight signs of premature aging.

Dark chocolate

Chocolate is not always only harmful. If we talk about natural dark chocolate, which was not used with harmful additives, then this product has very beneficial properties for the body and is rightfully considered a superfood. Numerous studies claim that its use stimulates the heart, increases brain activity, stops inflammatory processes in the body and improves insulin sensitivity (i.e. helps reduce insulin levels in the blood and helps control sugar levels). Finally, dark chocolate is rich in fiber: 100 grams of chocolate with a high cocoa content has approximately 10 grams of fiber – this is more than in some types of vegetables!

Avocado

It seems that no rating of healthy foods is complete without the main favorite of healthy food enthusiasts and nutritionists. The unique composition of this oily fruit instantly secured it the title of superfood – and quite deservedly. Avocado pulp contains vitamins A, C and E – powerful natural antioxidants that are responsible for the beauty and youth of both the skin and the whole body. Avocado, in addition, is one of the most useful products for heart health: it significantly reduces the level of “bad” cholesterol due to the high content of phytosterols, and fiber, potassium and magnesium strengthen the heart muscle and blood vessels, preventing their destruction and the formation of blood clots.