8 Foods Rich in Fiber and Good for Health

Nutritionists and dietitians suggest adding foods that are rich in fiber to your diet to meet your daily dietary fiber requirements.

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According to the National Institute of Nutrition and Dietetics, men should get 25g of fiber per day, which is 38g for women.

Here are some delicious, food high in fiber and healthy that you may wanna try:

1. Chia seeds

Chia seeds come from Mexico, which is rich in protein, antioxidants, calcium, and omega-3 fatty acids.

In particular, 28g of chia seeds contains about 10g of fiber - according to the US Department of Agriculture. This amount of fiber is twice as high as in 1 cup of broccoli.

2. Avocado

1 cup of ripe avocado contains 10g of fiber, helps lower high cholesterol, reduces the danger of cardiovascular disease and cancer, stabilizes blood sugar, ... and many other health benefits.

3. Maca seeds

If you want to increase your fiber intake through junk food, try maca nut. 1 cup of maca seeds contains 12g of fiber. You can enjoy fresh or dried seeds.

In addition to fiber, maca seeds are also rich in healthy fats; however, attention should be paid to the absorption of fat from maca seeds.

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4. Blueberries

Experts often recommend blueberries to people who want to lose weight if they don't prefer eating legumes.

Blueberries are a delicious fruit, which makes it easy to add fiber by consuming directly or making it into a smoothie, juice, or salad. 

5. Green beans

Green beans contain no cholesterol, low fat and sodium content but are rich in fiber. 1 cup of green beans contains 8g of fiber; next to 8.5g of protein.


In addition to green beans, peas are also high in fiber, about 16g in 1 cup of beans.

6. Beans

Legumes, in addition to being an essential protein ingredient, are also high in fiber. The level of fiber differs depending on the type of bean.

You can add fiber from kidney beans, black beans, navy beans, chicken peas to daily recipes.

7. Oats

It can provide the fiber from oats through breakfast. 1 cup of instant oats contains about 8g of fiber.

8. Various types of noodles and pasta made from flour

Traditional varieties of noodles and pasta are made from flour and are low in fiber. 1 cup whole-wheat pasta contains 6.3 grams of fiber.

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