Suara.com – Fiber foods that are very commonly found in fruits, vegetables, as well as biji-bijian, has many health benefits than just relieving constipation.
According to the page Mayo Clinic, foods that contain fiber can maintain a healthy weight and reduce the risk of diabetes, heart disease, and some types of cancer.
The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories consumed each day. This translates to about 24 grams of fiber for women and 38 grams for men.
Fortunately, increasing fiber intake is relatively easy. Because, there are many high-fiber foods that you can include in your daily diet. Here are some of them, reported Healthline.
Also Read:
What is Citron? Dried fruit that looks like a lemon
1. Pears
Pears are a fruit that is famous for its fiber content, and has other nutrients. One medium pear contains 5.5 grams, or 3.1 grams per 100 grams.
2. Strawberries
Strawberries are a delicious and healthy fruit option that can be eaten fresh. Interestingly, strawberries are also among the most nutrient-dense fruits.
There are 2 grams of fiber per 100 grams of strawberries. In addition, this red fruit also contains vitamin C, manganese, and various antioxidants.
Also Read:
Mekarsari Fruit Garden, Favorite Tourist Destination Visited with Family
3. Avocado
In addition to fiber, avocados also contain healthy fats that are good for weight loss and cholesterol. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins.
There are 6.7 grams of fiber in every 100 grams of avocado.
4. Call
Besides pears, apples are also famous for their fiber content. There are 4.4 grams of fiber in a medium apple, or 2.4 grams per 100 grams.
5. Banana
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. Green or unripe bananas also contain significant amounts of resistant starch, a type of indigestible carbohydrate that functions like fiber.
There are about 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.
6. Oat
Oats are one of the healthiest grains. It is very high in vitamins, minerals, and antioxidants. Oats contain a strong soluble fiber called beta glucan, the main effect of which is to maintain blood sugar and cholesterol levels.
These whole grains contain 16.5 grams of fiber per cup, or 10.1 grams per 100 grams.
In addition to relieving constipation, reducing the risk of various diseases, fiber is also good for women who are experiencing hormonal imbalances, especially excess estrogen hormone.
Because, fiber also lowers estrogen levels. A 2007 study published in the “International Journal of Cancer” found that increasing dietary fiber from fruits and cereals plays a role in lowering estrogen levels and reducing the risk of hormone-related diseases.
– .
