chia seeds. 85 g of seeds contain 10 g of fiber and 138 kcal. Serving sizes should ideally be 1-2 tablespoons (51 or 102 kcal respectively).

lentil. One cup of cooked lentils contains 16 grams of fiber. Moreover, it is both soluble and insoluble.

Raspberry. One glass of raspberries contains 8 g of fiber. Fruits are also generally high in antioxidants.

kale. One cup of these greens will provide you with 8 grams of fiber and 65 calories. This cabbage is also known to be rich in antioxidants and vitamins K, C and A.

Artichoke. An average serving of these products contains 7 g of fiber. Studies have shown that artichokes help regulate blood sugar levels. They also contain few calories and are an excellent source of vitamin C and folic acid.

sweet potatoes with skin. One cup of these potatoes contains 7 grams of fiber. A 2022 study found that the fiber in sweet potato peels may improve gut health.

pears. One medium-sized serving of pear contains 6 grams of fiber. These berries are especially rich in pectin, which can improve gut health, strengthen immune function and prevent constipation.

quinoa. One cup of quinoa provides 5 grams of fiber. This product also contains all nine essential amino acids, meaning it is a complete source of protein.

Popcorn. There are 4 grams of fiber per 3-cup serving. Scientists recommend eating whole-grain popcorn as an alternative to traditional snacks like chips or crackers. This will help with weight control.

brussels sprouts. One cup of this kale contains 3 grams of fiber. This vegetable also contains sulforaphane. A 2022 study in animals found that sulforaphane may reduce obesity and promote moderate food intake.

News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.

Source: Ferra

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I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.


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