Fiber is an essential part of a balanced diet, fibers aid digestion, lower blood cholesterol, keep heart health in check, help you feel full for longer times, prevent constipation and aid in weight loss, however it is often overlooked in our daily Diet, a regular adult should be consuming about 25 to 35 grams of fiber per day, however a regular American was estimated to only meet half of the daily needs of fiber. If you want to get more fiber in your diet, the following are the richest foods in fiber, make sure to include them in your diet often.
Pears are such an interesting way to get plenty of fiber in an interesting and tasty way, just one medium pear provides your body with 6 grams of fiber, this accounts for almost quarter of your daily needs of fiber, pears contain soluble and insoluble fibers that both aid in digestion and prevent heart diseases, however make sure to eat your pears with the skin on as most of the fibers and the nutrients lay in the skin and right underneath it.
Mangoes are sweet juicy and satisfying, but not only that, they also contain plenty of fibers with about 12% of your daily needs per one medium size mango, beside the fibers mano is the home for powerful antioxidants and over 20 different vitamins and minerals, mangoes can be enjoyed at anytime of the day in its natural form or Juice.
Seeds is another perfect source of fibers, most of the common seeds are very rich in fibers, for example, only quarter a cup of sun flower seeds contain about 7 grams of fiber while the same amount of flaxseeds contain about 11 grams of fibers, most of the seeds are also a perfect source of healthy fats that protect your heart against diseases and reduce the risk of inflammatory disease.
Most fruits, vegetables and whole grains are perfect sources of fiber, the few examples mentioned above are the highest however, legumes like beans, white and kidney beans, lintels and chickpeas are loaded with fibers too so make sure to increase your consumption of them.