10 foods rich in fiber

10 foods rich in fiber

Do you need fiber in your diet? At Naturhouse we will tell you which foods are rich in fiber along with their main characteristics.

Peas

Peas are a source of vegetable protein, fiber, vitamins (vitamin A, group B vitamins, vitamin C, vitamin K...), and minerals (calcium, sodium, iron, zinc, potassium...). The fiber content of peas changes depending on the variety. Boiled green peas provide 16 grams of fiber, while boiled split peas provide 9 grams of fiber (USDA National Nutrient Database).

Lentils

Lentils have a high fiber, vitamin, and iron content. In addition, they are also a source of other minerals such as manganese, potassium, copper, phosphorus, and zinc, and provide folic acid (around 90% of the recommended daily value) 1 cup of boiled lentils provides 15.5 grams of fiber (USDA National Nutrient Database).

Chia seeds

Chia seeds are rich in fiber, omega-3 fatty acids, and minerals (magnesium, phosphorus, calcium, iron, and selenium...). They have a satiating effect. They fight constipation and cholesterol. 1 cup of chia seeds provides us with 10 grams of fiber (USDA National Nutrient Database).

Raspberry

Raspberry is rich in calcium, potassium, folic acid, and vitamin C. Its nutrients reduce oxidative stress and inflammation of cells. 1 cup of raspberries provides us with 8 grams of fiber (USDA National Nutrient Database).

Whole wheat pasta

Whole wheat pasta has significant amounts of vitamin E, antioxidants, and fiber. It also provides protein, B vitamins, and iron. It is an excellent source of energy, easy to digest, and regulates intestinal transit. 1 cup of this cooked pasta provides us with 6 grams of fiber (USDA National Nutrient Database).

Pear

The pear is a great source of vitamins, mainly A, B1, B2, B3, C, E, and vitamin K. It is also rich in folic acid, phosphorus, potassium, iron, magnesium… 1 medium-sized unit provides 5.5 grams of fiber (USDA National Nutrient Database).

Broccoli

Broccoli has a high content of vitamin A, beta-carotene, and vitamin C. It is also rich in fiber, iron, calcium, and magnesium. Contributes to cardiovascular health and the strengthening of bones and the immune system. 1 cup of boiled broccoli provides 5 grams of fiber (USDA National Nutrient Database).

Oats

Oats are high in fiber, vitamins, minerals, and amino acids. It helps control blood sugar levels, strengthens bones, and improves the cardiovascular and immune systems. 1 cup of instant oats provides 5 grams of fiber (USDA National Nutrient Database).

Quinoa

Quinoa contains all the essential amino acids and is rich in B vitamins, omega-3 fatty acids, and magnesium. It is a nutritious food with a satiating effect that helps take care of the cardiovascular system and prevent osteoporosis, among others. 1 cup of quinoa provides 5 grams of fiber (USDA National Nutrient Database).

Apple with skin

The apple is an important source of antioxidants, B vitamins (especially B1, B2, and B6), vitamin C, phosphorus, potassium, and calcium. In addition, thanks to the presence of malic and tartaric acid, it facilitates the digestion of foods with high-fat content. 1 medium-sized unit provides 4.5 grams of fiber (USDA National Nutrient Database).