Many health experts and dieticians recommend adding high-fiber foods in your plant-based meals. Studies are showing that adult men should consume about 33.6 grams of fiber daily and for women, the amount is 28 grams per day. Consuming more plant-based food that is rich in fiber helps to promote weight loss and improve your gut health.
Here is the list of plant-based foods that are rich in fiber.
Legumes include lentils, peas, and beans, which are all highly rich in fiber. It is found that among legumes, navy beans are the greatest source of fiber. Just 100 grams of navy beans contain 10.5 grams of fiber. Black beans contain iron and magnesium in addition to fiber. About 8.7 grams of fiber is present in 100 grams of black beans. Another legume that is a great source of fiber is chickpeas with 6.4 g fiber in every 100 grams of chickpeas.
Vegetables like artichoke, potato, sweet potato, broccoli, pumpkin, etc are great sources of fiber. 6.9 grams of fiber are present in one medium artichoke. In addition to fiber, potatoes are also a great source of vitamin C, magnesium, and B vitamins. One large potato contains around 6.3 grams of fiber. Broccoli is highly rich in fiber, and several antioxidants.
Eating fruits daily will boost our daily intake of fiber. Some of the high-fiber fruits include avocado, apples, pear, raspberries, orange, banana, guava, etc. Avocados are rich in monosaturated fats that could improve your heart health. About 9.2 grams of fiber is present in one peeled avocado. In addition to high fiber content, apples also contain high amounts of folate, vitamin A, and vitamin C. Bananas contains a wide range of nutrients and about 3.1 grams of fiber is present in one medium-sized banana.
Whole grains are very helpful in promoting weight loss and heart health. Some of the high-fiber whole grains are bulgur wheat, freekeh, and pearled barley. Freekeh is made by roasting green wheat. 100 g of freekeh contains 13.3 grams of fiber. Bulgur wheat is very common in Middle Eastern cuisine. It is also the main ingredient in pilafs and tabbouleh. 4.5 grams of fiber is present in 100 grams of bulgur wheat.
Nuts And Seeds
Nuts and seeds contain a wide range of nutrients that provides a lot of health benefits. Chia seeds are high in fiber and other nutrients such as calcium, iron, antioxidants, omega-3 fatty acids, and protein. Quinoa is another edible seed that is rich in fiber. 2.6 grams of fiber is present in half a cup of quinoa.