FOOD WITH FIBER

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Foods Rich in Fiber: The Secret to a Healthy Gut 

When it comes to eating healthy, fiber often doesn’t get the attention it deserves. But did you know that fiber is the unsung hero of your digestive system? It not only keeps things moving smoothly but also supports heart health, stabilizes blood sugar, and keeps you feeling full longer. Let’s take a tasty tour of fiber-rich foods that should be on your plate!

🥦 Why Fiber Matters

Fiber is a type of carbohydrate that your body can’t digest—but that’s exactly what makes it so special. It helps:

• Regulate digestion
• Lower cholesterol levels
• Control blood sugar spikes
• Support weight loss

There are two types of fiber:
Soluble fiber, which dissolves in water and helps lower cholesterol, and
Insoluble fiber, which adds bulk to your stool and aids in regular bowel movements.

🍎 Top Fiber-Rich Foods to Include in Your Diet

1. Fruits

Nature’s sweet treats are full of fiber, especially:

• Apples (with skin) – 4 grams per medium apple
• Pears – 5.5 grams per medium pear
• Berries like raspberries – 8 grams per cup

2. Vegetables

Colorful, crunchy, and fiber-packed:

• Broccoli – 5 grams per cup
• Carrots – 3.5 grams per cup
• Sweet potatoes (with skin) – 4 grams each

3. Whole Grains

Skip the white bread! Whole grains are a fiber goldmine:

• Oats – 4 grams per cup (cooked)
• Brown rice – 3.5 grams per cup
• Whole wheat bread – 2 grams per slice

4. Legumes

Beans are among the best fiber foods on the planet:

• Lentils – 15 grams per cup
• Black beans – 15 grams per cup
• Chickpeas – 13 grams per cup

5. Nuts & Seeds

Tiny but mighty:

• Chia seeds – 10 grams per 2 tablespoons
• Almonds – 3.5 grams per ounce
• Flaxseeds – 3 grams per tablespoon

💡 Quick Fiber Tips

• Add flaxseed to smoothies or yogurt.
• Snack on nuts or roasted chickpeas.
• Choose whole grain over refined carbs.
• Eat fruits and veggies with the peel when possible.

✅ Final Thoughts

Fiber is more than just a digestive aid—it’s your body’s secret weapon for overall wellness. By adding fiber-rich foods to your daily meals, you're doing your gut—and your whole body—a big favor.

Small changes, big impact. Start with one fiber-rich food a day, and feel the difference!