is important for the digestive system and for cardiovascular health. It leaves
your stomach undigested and ends up in your colon, where it feeds friendly gut
bacteria, leading to various health benefits. Certain types of fiber may also
promote weight loss, lower blood sugar levels and fight constipation.  The recommended daily intake is 25 grams for
women and 38 grams for men. However, most people are only eating around half of
that, or 15–17 grams of fiber per day. Here in this video we are talking about
best 5 high fiber foods that should include to your daily diet. So before
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Number 1. Avocados
Creamy avocado is another high fiber fruit that you should include in your diet. This superfood contains many heart-healthy fats, as well as vitamin C, E and K, potassium, B vitamins, copper, iron, phosphorus, protein and folic acid.
The inclusion of avocados in your diet can help keep your digestive system healthy, reduce cholesterol, improve heart health, promote weight loss, regulate blood sugar and much more.
A single medium avocado contains about 10 to 12 grams of fiber.
avocados are high in calories, try to include only ½ avocado a day in your diet. You can use it to make guacamole and other sauces or add it to salads, smoothies or sandwiches. You can even use it as a healthy substitute for butter or cream on bread and toast.
Number 2. almonds

One of the healthiest tree nut almonds is also included in the category of high-fiber foods. These small nuts are rich in soluble and insoluble fiber.
Almonds contain protein, vitamin E, manganese and magnesium. They also have a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
In addition to improving digestive health, a few almonds a day can help promote heart health and prevent weight gain and diabetes.
Only 1 ounce (23 nuts) of almonds provides 3.5 grams of fiber.
You can take dried roasted almonds as a snack and also add them to cereals, cakes, yogurt and salads. Since almonds have many calories, you should not consume them in excess.
Number 3. Raspberries
When it comes to high-fiber fruits, raspberries are a great option. Part of the fiber in raspberries is a soluble fiber in the form of pectin, which is effective in lowering cholesterol. These small berries are also rich in vitamin C, B complex, manganese, copper, magnesium and iron.
Being rich in fiber, raspberries help regulate the digestive system. Although limited, some research supports the ability of this fruit to lower blood cholesterol, control blood sugar and lose weight. They also help prevent cell damage from free radicals.
Only 1 cup of raspberries contains 8 grams of fiber. You can enjoy this juicy and spicy fruit as an aperitif, or you can mix it with your oatmeal, yogurt or cereal in the morning.

Number 4. chia seeds

Chia seeds have gained immense popularity in recent times because of the high fiber content of these seeds.
In addition to fiber, they are rich in vitamin C, protein, iron, calcium, phosphorus, potassium, zinc, copper and magnesium. Chia seeds also contain a good amount of omega-3 fatty acids and are free of all grains and gluten.
Being rich in dietary fiber, chia seeds helps promote bowel regularity and healthy stools. Eating these seeds regularly can help increase energy levels, promote weight loss and protect against diabetes, liver disease and heart disease.
Only 1 tablespoon of chia seeds contains 5.5 grams of fiber.
You can sprinkle soaked chia seeds dipped in soups, salads, smoothies and juices or eat them alone.
Number 5. oatmeal
No matter what type of oatmeal you like or how you choose to prepare it, this fiber-rich meal is definitely excellent for your health. Oatmeal contains a powerful soluble fiber called beta-glucan. Research indicates that beta-glucan may have a positive effect on blood sugar and cholesterol levels.
In fact, oats are one of the healthiest grains on the planet. In addition to fiber, this cereal grain is loaded with protein and nutrients, such as iron, magnesium, potassium, selenium, folic acid and omega-3 fatty acids.
Only 1 cup of oatmeal provides 4 grams of fiber.
A bowl of oatmeal is a great way to start the day, due to the various health benefits it offers.
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