According to doctors, fiber should be present in the diet of every person.
If a man wants to stay healthy, he needs to eat up to 38 g of roughage daily. For women, this amount is slightly less: it is equal to 25 g per day.
What foods contain a lot of fiber?
With the help of the record-breaking products for fiber content from this list, you can easily, simply and deliciously cover your daily need for dietary fiber.
Popcorn
There are approximately 14.5 g of dietary fiber per 100 g of popcorn. To ensure that the snack is only healthy, choose a product that does not contain salty seasonings or sweet glaze.
Beans
100 g of raw black beans contain 15.2 g of fiber, although when cooked this amount decreases to 8.7 g per 100 g of finished product.
But beans have other advantages: they are easy to include in your diet. Legumes have a pleasant taste and can be a separate dish or a side dish, as well as a nutritious addition to vegetable soups and salads.
Pistachios
100 g of unpeeled pistachios contain more than 10 g of fiber (10.3 g, to be precise). The nuts are also an excellent source of protein: 100 g of the product contains almost half of its daily requirement.
Bran
From 100 g of raw oat bran, our body can get about 14 g of useful dietary fiber. The only downside is that, no matter how you look at it, you can’t eat a lot of bran.
Add bran to kefir or yogurt, prepare salads or muffins with them, and if you steam them with water, bran can also serve as a separate dish.
