Highest Fiber Foods On The Planet

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Video transcript :-
Dietary fiber refers to the indigestible parts of plant-based foods that pass relatively intact through the digestive system.
Unlike other carbohydrates, fiber cannot be broken down into smaller carbohydrates such as glucose by the digestive enzymes in human.
However, dietary fiber plays a crucial role in maintaining gut health and overall well-being.
There are 2 types of dietary fiber.
Soluble Fiber, and insoluble fiber.
Soluble fiber dissolves in water to form a gel-like substance, slowing digestion and helping to lower cholesterol and regulate blood sugar.
Insoluble Fiber does not dissolve in water, but it adds bulk to stool and promotes regular bowel movements, preventing constipation.
Consuming fiber rich foods improves your overall health in several ways.
They help prevent constipation and promote a healthy gut microbiome.
They also promote heart health by reducing the absorption of cholesterol from the gut.
Additionally, fiber reduces glucose absorption, aiding in diabetes management.
Moreover, fiber helps manage weight by increasing satiety and reducing overall calorie intake.
So, in this video, I discuss seven foods high in dietary fiber.
Number 1, chia seeds.
Chia seeds contain a high amount of dietary fiber, providing approximately 34 to 40 grams per 100 grams-serving.
They are also high in omega 3 fatty acids, protein, magnesium, calcium, and phosphorus.
Regular consumption of chia seeds has been linked to improved heart health, better digestive health, and optimal glucose levels in blood.
Number 2, Flaxseeds.
Flaxseeds contain about 27 to 30 grams of fiber per 100 grams-serving.
Other Nutrients found abundantly in flaxseeds include omega 3 fatty acids, lignans, protein, magnesium, and B vitamins
Taking flaxseeds reduces inflammation and supports heart health.
In addition, lignans in flaxseeds have potential anti-cancer properties too.
Number 3, Lentils.
Lentils contain approximately 11 to 16 grams of fiber per 100 grams serving.
They are also high in protein, folate, manganese, and potassium.
Due to their high protein content, intake of lentils supports muscle growth and repair.
They are also a good source of iron, especially for vegetarians and vegans.
Number 4, chickpeas.
Chickpeas are high in protein, folate, iron, magnesium, and phosphorous.
They contain approximately 12 to 15 grams of fiber per 100 grams serving.
Consumption of chickpeas aids in blood sugar control and digestion, supports muscle function and bone health, and provides plant-based protein for vegetarians.
Number 5, avocado.
Avocados are a well-known superfood that provides massive amounts of nutrients and a wide range of health benefits.
One medium sized avocado provides approximately 15 grams of fiber.
Other nutrients found in avocado include healthy monounsaturated fats, potassium, vitamin E, and folate.
Number 6, Oats.
Oats are a popular breakfast food and are well-known for their benefits for weight loss.
100 grams serving of oats provides approximately 10 grams of fiber.
They are also rich in beta-glucans, protein, manganese, phosphorus, and B vitamins.
Major health benefits of oatmeal include blood cholesterol lowering effects, enhanced gut health, weight loss effects, and promoting steady blood glucose levels.
Number 7, Almonds.
Almonds provide approximately 13 grams of fiber per 100 grams serving.
They are also rich in healthy fats, protein, vitamin E, magnesium, and calcium.
Regular consumption of almonds supports brain function and skin health, helps regulate blood sugar and insulin levels, strengthens bones, and promotes heart health.

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