Fiber is a form of starch that the body cannot digest. Fiber helps improve digestion, control cholesterol, lower your risk of heart disease, lower your risk of type 2 diabetes, and even prevent certain types of cancer. Fiber also helps regulate the body’s use of sugar, helping to control hunger and blood sugar levels. Children and adults need at least 20 to 30 grams of fiber per day for good health.
So, which foods are high in fiber?
Oatmeal and cereals
Oats or a bowl of whole grains contain at least 5 grams of fiber.
Apple
Apples have more fiber than common fruits like peaches, grapes and grapefruit. An apple with the peel contains 3.5 grams of fiber, if you remove the peel, the fiber drops to only 1.7 grams.
Avocado
Avocados contain 11-17 grams of fiber. According to scientists, in avocados there is an “anti-fast food” fat called oleic acid that will stimulate the body’s response, which has the effect of temporarily stopping the raging hunger that is “burning” your mind
Broccoli
Besides fiber, a small broccoli also contains 2 grams of protein, 288 mg of potassium, and 43 mg of calcium. In addition, it contains anticancer substances, which help reduce the risk of hormone decline related to cancers such as breast cancer and cervical cancer.
Pumpkin
Pumpkin contains 49 calories and 2.5 grams of fiber. Additionally, pumpkin has 565mg of potassium, a great mineral that builds strong bones and reduces the risk of stroke.
Papaya
One papaya has 55 calories and 2.5 grams of fiber. In addition, it is full of other important nutrients such as potassium, calcium, vitamins C and A.
