Fiber is an important nutrient, playing an essential role in digestive health. It helps manage blood sugar, promotes satiety, aids weight control, and prevents overeating. Fiber also benefits heart health, as soluble fiber reduces LDL ("bad") cholesterol, supporting better blood flow. Regular fiber intake fosters a healthy gut microbiome, boosting immunity and nutrient absorption.

Adult women require about 25 g of fiber daily, while men need 38 g. Many common foods can help increase this nutrient in the body.

Pears

Crisp and sweet, pears are a nutritious fruit that can satisfy sweet cravings and serve as a good fiber source. Half a large fresh pear with the skin contains approximately 2,9 g of fiber. Enjoy pears directly or sliced and added to salads.

Strawberries

Strawberries are a delicious and healthy option for summer desserts or as an office snack. Half a cup of sliced strawberries contains about 2 g of fiber. Beyond fiber, they provide vitamin C, manganese, potassium, folate, and antioxidants, benefiting overall health.

Apples

Apples offer both soluble and insoluble fiber. A medium apple contains about 3 g to 4 g of fiber. They aid digestion, help regulate blood sugar, and support heart health. Choose safe varieties and eat them with the skin to maximize their benefits.

Bananas

Bananas are rich in nutrients, including vitamin C, vitamin B6, and potassium. A green banana also contains a significant amount of resistant starch, a hard-to-digest carbohydrate that functions as fiber. Half a small fresh banana provides about 1,1 g of fiber.

Avocados

Avocados are not only packed with healthy fats but are also a rich source of fiber. They also supply vitamin C, potassium, magnesium, vitamin E, and several B vitamins. A whole medium avocado contains about 10 g of fiber.

Carrots

Carrots are root vegetables that can be eaten raw or cooked. Half a cup of cooked carrots contains 2,3 g of fiber, while a raw carrot provides 2 g. Eating carrots also supplies beta carotene, a vitamin precursor that supports healthy vision.

Beetroot

Beetroot is nutrient-dense and possesses antioxidant properties. Its inorganic nitrates are beneficial for regulating blood pressure and enhancing exercise performance. 100 g of fresh beetroot contains 2 g of fiber. Enjoying beetroot in soups, added to salads, or as juice are all delicious ways to consume it.

Broccoli

Broccoli is a cruciferous vegetable, rich in nutrients. Half a cup of cooked broccoli contains about 2,5 g of fiber. Steamed, boiled, or stir-fried with olive oil, broccoli is both flavorful and nutritious.

Sweet Potatoes

Sweet potatoes are sweet and fiber-rich, containing both soluble and insoluble fiber. One cup of cooked sweet potatoes provides 6,4 g of fiber. Sweet potatoes are versatile, suitable for both sweet and savory dishes, appealing to most people.

Oats

Oats offer healthy fiber, vitamins, minerals, and antioxidants. Beta glucan, a soluble fiber in oats, helps control blood sugar and cholesterol levels. The fiber content in 100 g of rolled oats is 10,4 g.

Bao Bao (Source: Healthline)