Red Raspberry: This delicious fruit is one of the most fibrous fruits with about 8 grams of fiber per cup. There are 6.5 grams of fiber per 100 grams. In addition to fiber, this type of raspberry contains a large amount of vitamins, including vitamin A, vitamin C, vitamin E, vitamin K, vitamin B9, etc.

Black Raspberries: There are 7.6 grams of fiber in each cup of black raspberries.

Strawberries: Strawberries are one of the most nutritious fruits that are rich in vitamin C, manganese and powerful antioxidants. Its fiber content is 3 grams per cup and 2 grams per 100 grams.


Dates are rich in fiber, which is very necessary for the health of the digestive system and nutrition. Another property of Borong Kurma Shah Alam is that it is rich in carotenoids or colored substances.

These benefits, along with the very good taste, have made the berry family very valuable foods.


If you haven’t started consuming coconut yet, add it to your diet as soon as possible because each cup of coconut is equivalent to 7.2 grams of fiber. Coconut is one of the ingredients effective in reducing cholesterol and heart diseases. And in addition to the considerable fiber it contains, it contains important nutrients including manganese, omega-6 fatty acids, vitamin B9, and selenium.

Fibrous foods: vegetables

Vegetables have a special place in high fiber foods. Vegetables, like fruits, are rich in nutrients and fiber useful for health. So be sure to include them in your diet


Peas are rich in fiber, strong antioxidants and anti-inflammatory properties. The total fiber of cooked peas is 8.6 grams per cup.

Another feature of peas that makes it suitable for inclusion in the diet is the presence of important nutrients such as vitamin C, vitamin K, B6, vitamin B1, manganese, vitamin B9, vitamin A, and protein.


(2.8 grams per 100 grams)

This special food item is one of the most widely used summer vegetables and is rich in nutrients. Each 100 grams of carrot contains 2.8 grams of fiber, and in addition, it contains large amounts of vitamin K, vitamin B6, magnesium, and beta carotene. This antioxidant turns into vitamin A in the body.

Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

Fruits with high fiber involve:


Whether in sauce, toast, or salad, avocados are widely used for their rich, creamy flavor and healthy fats. There are 9 grams of fiber in each medium avocado, which means you need about 3 avocados to get your daily fiber.


Apples are especially rich in soluble fiber called pectin. With 4.4 grams of fiber per apple, it takes about 7 apples to get your recommended daily fiber intake. It only takes a few minutes to slice and eat them!


Strawberries are also a good source of vitamin C. You can cut a few strawberries and add them to your fruit salad to add flavor and fiber. You may need to take this fruit with other high-fiber foods or a supplement like Metamucil — about 6 cups of strawberries are needed to get the recommended 28 grams of fiber per day.

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Can you eat 9 bananas a day? One of the diverse and favorite fruits of all the people of the world is banana, which has about 3 grams of fiber in one medium-sized fruit. Bananas are filling and a great way to add some fiber to a meal or snack.



About two cups of raspberries a day will provide you with the daily fiber you need. This fruit is very tasty and you can use it in your delicious desserts or in a smoothie and mixed fruits.

We all know that our bodies need fiber and even though there are many foods that have fiber added to them, many people still suffer from its deficiency. For example, the new diet that is prevalent in the West today has caused many Americans to face severe fiber deficiency. Experts estimate that only 5% of Americans get enough fiber each day. Foods that are high in fiber make a person resistant to cancer, heart disease, diverticular disease, kidney stones, premenstrual syndrome and obesity and are also beneficial for the health of the digestive system.


Total dietary fiber: 7.2 grams per cup

Important nutrients: manganese, omega-6 fatty acids, vitamin B9 and selenium

There are many good reasons why coconut-based foods are on the rise. If you haven’t started consuming coconut yet, add it to your diet as soon as possible. Coconut has a low glycemic index and is easily included in your diet. Considering that the amount of coconut fiber is 4 to 6 times that of oat bran, using coconut flour and powder is a very good way to add healthy fiber to your diet. In countries where coconut is part of the diet, high blood cholesterol and heart diseases are observed less. In most bread recipes, you can replace up to 20% of other flours with coconut flour.


Total dietary fiber: 14.6 grams of soluble and insoluble fiber in one cup of dried figs

Important nutrients: pantothenic acid, potassium, manganese, copper, vitamin B6

Dried and fresh figs are a valuable source of fiber. Unlike many other foods, the amount of soluble and insoluble fiber in figs is completely proportional and balanced. In addition to the benefits of fiber, figs are very useful for lowering blood pressure and preventing macular degeneration, which causes blindness in the elderly. Even if you are not interested in dried figs, fresh figs can be used with cereals, salads, or even with goat cheese or honey as a dessert.