A must-have list of high-fiber foods on your menu

Maybe you already know that fiber is needed by the body, especially for digestive function. Eating high-fiber foods is not only good for preventing various chronic diseases, but it can also help you lose weight. And of course, it is not difficult to get fibrous foods because you can get fiber in various types of food. Then what are the foods that contain lots of fiber?

A variety of high-fiber foods that you can find around

According to the nutritional adequacy figures set by the Ministry of Health, adult women need at least 30 grams of fiber per day. while men need about 38 grams of fiber. The following are high-fiber foods that are grouped according to their type of food, namely:

1. The fruit group is high in fiber

Actually, all types of fruit have fiber in them, but there are several types of fruit that contain high enough fiber when compared to others, namely:

Avocado, despite being a source of good fats, of course - this fruit turns out to have a fairly high fiber, around 6.7 grams per 100 grams of avocado.
Apples, in one medium apple you can find as much as 4.4 grams of fiber
Pears, including foods high in fiber because they contain 5.5 grams of fiber in one medium pear.
The group of berries, such as strawberries and raspberries, is a fruit that has high fiber. For example, in 100 grams of raspberries there are 6.5 grams of fiber.
Bananas, apart from being a source of vitamin C, vitamin B6, and potassium, have 3.1 grams of fiber in a medium banana.

2. The group of high-fiber vegetables

Just like fruit, you can count on all vegetables to meet your daily fiber needs. Several types of vegetables are high-fiber foods, namely:

Broccoli, in 100 grams of green vegetables you can find 2.6 grams of fiber.
Carrots are vegetables that come from plant roots that contain lots of vitamins, minerals and fiber. The proof, the fiber in carrots as much as 1 cup of star fruit is 3.4 grams of fiber.
Kale leaves, which are considered to be one of these excellent vegetables for health, have as much as 3.6 grams of fiber in 100 grams of kale.
Spinach, contains 2.2 grams of fiber in 100 grams of spinach.

3. The group of nuts high in fiber

Nuts are included in high-fiber foods and here are some types of nuts that are highest in fiber:

Red beans, have high enough fiber, which is about 7 grams per 100 grams of red beans.
Almonds contain 3.5 grams of fiber per 23 almonds.

4. Staple foods high in fiber

Of course, staple foods that are the main source of carbohydrates must have fiber in them. Because, actually fiber is one type of carbohydrate. The following are types of staple foods that are high in fiber:

Oats are a staple food that is suitable for those of you who are on a strict diet. Apart from its solid form, oats can make you very full because they contain 10.6 grams of fiber in 100 grams of oats.
Brown rice, unlike white rice, doesn't have much fiber. This type of rice has 3.5 grams of fiber per one glass of brown rice.