12 foods high in fiber with awesome health benefits

Editor: John Ajayi, B.Sc, MBA
Medical review: Moyo Adeyemi, M.B., B.S., FRCPC
Science Editor: Sunday O. Ajayi, Ph.D
Nuts and seeds are foods high in fiber
Foods high in fiber include nuts and seeds. Pic credit: noah1974/Pixabay

Foods high in fiber are an essential part of a healthful dietary lifestyle. Your dietitian may advise you to eat more high-fiber foods to increase your total dietary intake if they believe you are not getting enough to maintain digestive health and reduce the risk of various diseases.

Fiber is the part of your food that passes through your digestive tract without being digested or absorbed into your system.

The bulk of dietary fiber consists of non-digestible carbs (mostly polysaccharides from plant sources) and lignin, a complex compound that makes woody plants hard.

According to Barber and colleagues, fiber consists of two types: Soluble fiber derived mostly from fruits and vegetables and insoluble derived mostly from whole-grain products and cereals.

Most high-fiber foods contain soluble and insoluble fiber.

Soluble fiber can dissolve in the water you take with your meals while passing through your digestive tract. Insoluble fiber does not dissolve or absorb fluid while passing through the gut and thus remains largely unchanged until you pass it out.

Although gut bacteria ferment soluble fiber more easily than insoluble fiber to produce health-promoting short-chain fatty acids (SCFAs), both types play their respective roles in maintaining the health of the digestive system. A healthy diet should supply enough of both.

Health benefits of foods high in fiber

You may think that dietary fiber isn’t useful because the body does not digest or absorb it. However, research studies show that although it remains undigested and unabsorbed while passing through the large intestine, it plays a role in maintaining health.

In this article, we shall focus on nuts, seeds, and legumes high in fiber. Many high-fiber foods are also low in carbs and calories. That means you can safely add them to your diet to increase your daily intake of fiber to meet expert recommendations.

However, some foods high in fiber are also relatively high in calories or carbs. So you should check the energy content of foods before you add them to your diet if you are on a low calorie/low-carb diet.

Foods high in fiber: Health benefits of nuts and seeds

Nuts and seeds are high in fiber
Foods high in fiber promote health. Pic credit: piviso/Pixabay

1. Chia seeds, dried

Chia seeds, obtained from the Salvia hispanica plant, are an example of foods high in fiber that have awesome health benefits.

A 100 grams of dried chia seed contains a whopping 34.4g of dietary fiber, according to USDA’s FoodData Central nutrient profile database. The amount of fiber in 100 grams of chia seed is nearly equal to IOM’s (2002) recommended daily intake of 38g for men up to 50 years who want to reduce their risk of various diseases, including heart disease.

Chia seeds are high in fiber as well as protein. The fiber content promotes the health of the digestive system and supports the growth of friendly gut microbes.

Chia seeds also offer additional nutritional and health benefits besides being an excellent source of fiber. The seeds are a good source of vitamins, including folate (vitamin B9) and niacin (vitamin B3). They are an excellent source of potassium, blood-forming iron, and bone-building minerals, such as phosphorus, magnesium, and calcium. Chia seeds also supply significant amounts of trace minerals, such as selenium, zinc, manganese, and copper.

Nutrition facts: 100g of chia seeds, dried

  • Fiber, total dietary: 34.4g
  • Energy: 486 Kcal
  • Calcium, Ca: 631mg
  • Iron, Fe: 7.72mg
  • Magnesium, Mg: 335mg
  • Phosphorus, P: 860mg
  • Potassium, K: 407mg
  • Zinc, Zn: 4.58mg
  • Copper, Cu: 0.924mg
  • Manganese, Mn: 2.72mg
  • Selenium, Se: 55.2µg
  • Vitamin C, total ascorbic acid: 1.6mg
  • Thiamin: 0.62mg
  • Riboflavin: 0.17mg
  • Niacin: 8.83mg
  • Folate, total: 49µg
  • Vitamin A, IU: 54 IU

Source: USDA

They are a good source of healthy polyunsaturated fats, including alpha-linolenic (a type of omega-3 fatty acids found in plants) and linoleic acid that lower the risk of heart diseases.

Chia seed flour also reduces blood pressure in hypertensive patients, according to Toscano and colleagues.

Studies suggest that chia seeds may be effective for normalizing insulin resistance and controlling post-meal spikes in blood sugar levels.

Chia seeds are a rich source of antioxidants, such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. Ullah and colleagues reported that the antioxidants in chia seeds may have cardio-protective, hepato-protective (protect the liver), anti-cancer, and anti-aging properties.

The authors identify other health benefits of chia seeds: Promoting eye health, anti-inflammatory effects, anti-blood clotting properties, laxative, anti-depressant, and anti-anxiety properties.

2. Flaxseeds (also known as linseeds)

Flaxseeds are derived from the flax plant Linum usitatissimum. The flax plant is the source of fiber used in the textile industry for making linen.

A 100 grams of flaxseeds contains 27.3g of fiber, according to the USDA’s nutrient profile database. A cup of flaxseeds weighing 168g contains 45.9g of total dietary fiber, equivalent to 183.6% of IOM’s recommended daily intake of 25g for females up to 50 years who want to reduce their risk of heart diseases.

The fiber content of flaxseeds includes soluble and insoluble fractions. The mucilage on the outer layer of flaxseeds has tremendous health benefits, according to Kajla and colleagues. It consists of soluble and insoluble fibers that promote gut health.

Flaxseed fiber is fermented by colonic microbes to produce short-chain fatty acids (SCFAs) that have laxative properties. SCFAs alleviate the symptoms of constipation, irritable bowel syndrome, and diverticular disease, according to the authors.

Flaxseeds are also an excellent source of protein, fats, and carbs. They are a good source of folate (B9), choline, niacin (B3), and thiamin (or thiamine, B1). They are rich in minerals, including potassium, magnesium, phosphorus, calcium, and iron. They also contain trace minerals, including the antioxidant selenium, zinc, copper, and manganese.

Nutrition facts: 100g of flaxseeds

  • Fiber, total dietary: 27.3g
  • Energy: 534 Kcal
  • Calcium, Ca: 255mg
  • Iron, Fe: 5.73mg
  • Magnesium, Mg: 392mg
  • Phosphorus, P: 642mg
  • Potassium, K: 813mg
  • Zinc, Zn: 4.34mg
  • Copper, Cu: 1.22mg
  • Selenium, Se: 25.4µg
  • Vitamin C, total ascorbic acid: 0.6mg
  • Thiamin: 1.64mg
  • Riboflavin: 0.161mg
  • Niacin: 3.08mg
  • Vitamin B-6: 0.473mg
  • Folate, total: 87µg
  • Choline, total: 78.7mg
  • Lutein + zeaxanthin: 651µg
  • Vitamin E (alpha-tocopherol): 0.31mg
  • Vitamin K (phylloquinone): 4.3µg

Source: USDA

Flaxseeds are rich in polyunsaturated fatty acid (PUFA), contain moderate amounts of monounsaturated fats, but have low levels of saturated fats. They are a rich source of alpha-linolenic acid (ALA) and linolenic acid (LA) that have antioxidant properties.

Flaxseeds are exceptionally rich in phytoestrogen lignans (structurally similar to estrogen) believed to lower the risk of cancers, including breast cancer in women and prostate cancer in men.

3. Sesame seeds, whole, roasted, and toasted

Sesame seeds are nutritious and healthy. Pic credit: Susana Martins/Pixabay

Sesame seeds are oilseeds obtained from the flowering plant Sesamum indicum. They are an example of nutrient-dense high-fiber foods.

A 100-gram serving of roasted or toasted sesame seeds contains 14g of fiber. A one-ounce serving (28.35g) contains 3.97g of dietary fiber, about 15.6% of IOM’s recommendation of daily intake for women (up to 50 years) who want to reduce their risk of heart diseases.

Sesame seeds’ fiber has anti-inflammatory properties that promote gut health. It lowers the risk of colon cancer, neurodegenerative diseases, osteoarthritis, liver disease, diabetic eye disease, and heart diseases, Ming-Shun Wu and colleagues reported.

Sesame seeds are also good sources of protein and healthy fats. They contribute significant amounts of vitamins, such as folate, choline, niacin (B3), thiamin (B1), and pyridoxine (B6). They are an excellent source of minerals such as potassium, phosphorus, magnesium, calcium (for healthy bones), and iron for blood formation.

The seeds also contain appreciable amounts of the thyroid gland-health-promoting antioxidant selenium.

Nutrition facts: 100g of roasted sesame seeds

  • Fiber, total dietary: 14g
  • Energy: 565 kcal
  • Calcium, Ca: 989mg
  • Iron, Fe: 14.8mg
  • Magnesium, Mg: 356mg
  • Phosphorus, P: 638mg
  • Potassium, K: 475mg
  • Zinc, Zn: 7.16mg
  • Copper, Cu: 2.47mg
  • Manganese, Mn: 2.5mg
  • Selenium, Se: 34.4µg
  • Thiamin: 0.803mg
  • Riboflavin: 0.251mg
  • Niacin: 4.58mg
  • Vitamin B-6:0.802mg
  • Folate, total: 98µg

Source: USDA

Sesame seeds are rich in healthy polyunsaturated (palmitic acid, oleic acid, and linoleic acid) and monounsaturated fats, but have low levels of saturated fats.

Studies have shown that unsaturated fats lower “bad” LDL cholesterol and triglyceride levels and thus the risk of heart disease.

Polyunsaturated fatty acids (PUFA) also have anti-inflammatory, anti-arrhythmic, and vasodilatory (dilate blood vessels) properties, according to Pathak and colleagues.

Sesame seeds contain phytosterols (campesterol), phenylpropanoid lignans (sesamin and sesamolin), and antioxidant vitamin E that combat oxidative stress and thus help to maintain healthy blood pressure, reduce “bad” cholesterol, and lower the risk of cancers.

The seeds contain a lignan called pinoresinol that may lower blood sugar through an inhibitive effect on the enzyme maltase that digests the enzyme maltose.

4. Pistachio nuts, dry roasted without salt

Pistachio nuts are rich in vitamins too. Pic credit: Alexas_Fotos/Pixabay

Pistachio nuts are seeds from a small tree that belongs to the cashew family (Anacardiaceae).

A 100-gram serving of pistachio nuts, dry roasted, without salt, contains 10.3 grams of dietary fiber. An ounce-serving of pistachio nuts (28.35g) consists of 2.92g of fiber, while a cupful weighing 123g contains 12.7g.

Pistachio nuts are foods high in fiber and low in calories. The fiber content provides a rich substrate that supports beneficial prebiotic gut bacteria. The bacteria ferment the fiber to produce short-chain fatty acids (SCFA), such as butyrate.

Medical research studies have linked SCFAs with improved gut health and a lower risk of colorectal cancer.

Pistachio nuts are a good source of proteins and healthy fats. They are rich in vitamin B6, K, folate, choline, niacin, and thiamin. They are a good source of minerals, including potassium, magnesium, phosphorus, iron, and calcium. They also supply trace minerals, such as selenium, manganese, copper, and zinc.

Nutrition facts: 100g of pistachio nuts, dry roasted without salt

  • Fiber, total dietary: 10.3g
  • Energy: 572 kcal
  • Calcium, Ca: 107mg
  • Iron, Fe: 4.03mg
  • Magnesium, Mg: 109mg
  • Phosphorus, P: 469mg
  • Potassium, K: 1010mg
  • Zinc, Zn: 2.34 mg
  • Copper, Cu: 1.29mg
  • Manganese, Mn: 1.24mg
  • Selenium, Se: 10µg
  • Thiamin: 0.695mg
  • Riboflavin: 0.234mg
  • Niacin: 1.37mg
  • Pantothenic acid: 0.513mg
  • Vitamin B-6: 1.12mg
  • Folate, total: 51µg
  • Choline, total: 71.4mg
  • Lutein + zeaxanthin: 1160µg
  • Vitamin E (alpha-tocopherol): 2.17mg
  • Vitamin K (phylloquinone): 13.2µg

Source: USDA

Studies have shown that pistachio nuts are nutrient-dense superfoods that offer a myriad of health benefits to regular consumers.

They are low in saturated fats and high in healthy unsaturated fats. They are among the richest sources of health-boosting antioxidants, such as the xanthophyll carotenoids lutein and zeaxanthin that promote eye health.

They also contain antioxidant polyphenols and phytosterols that have anti-cancer properties, protect against heart diseases, prevent hypertension, control blood sugar, and prevent inflammation.

The antioxidants protect against diseases such as cancer by combating oxidative stress.

5. Almonds, dry roasted without salt

Almonds are high in fiber. Pic credit: ExplorerBob/Pixabay

Almond nuts are example of foods high in fiber that can form part of a healthy diet. They are harvested from the almond tree Prunus amygdalus. Although they are often referred to as nuts, the almond fruit is not a true nut but a drupe consisting of a seed with a hard covering.

A 100-gram serving of almond nuts, dry-roasted without salt added, contains 10.9g of dietary fiber. A cup of whole kernels weighing 138g yields 15g of fiber, equivalent to 60% of IOM’s recommended daily intake for women (up to 50 years old) who want to reduce their risk of heart disease.

The slow-digesting high fiber content of almond nuts promotes satiety. The satiety-promoting effect makes almond nuts a useful food item to include in weight loss and blood sugar control dietary plans.

Almond nut fiber also regulates the composition of gut microbiome.

Almonds are a good source of plant proteins. They are rich in vitamin E, folate (B9), choline, niacin, riboflavin (B2), and pantothenic acid (B5).

Almond nuts are also a good source of potassium, magnesium, phosphorus, iron, and calcium. They are rich in tocopherol, monounsaturated fatty acids, polyunsaturated fatty acids, and phytonutrients.

Nutrition facts: 100g of almond nuts, dry roasted without salt

  • Fiber, total dietary: 10.9g
  • Energy: 598 Kcal
  • Calcium, Ca: 268mg
  • Iron, Fe: 3.73mg
  • Magnesium, Mg: 279mg
  • Phosphorus, P: 471mg
  • Potassium, K: 713mg
  • Zinc, Zn: 3.31mg
  • Copper, Cu: 1.1mg
  • Manganese, Mn: 2.23mg
  • Selenium, Se: 2µg
  • Thiamin: 0.077mg
  • Riboflavin: 1.2mg
  • Niacin: 3.64mg
  • Pantothenic acid: 0.321mg
  • Vitamin B-6: 0.136mg
  • Folate, total: 55µg
  • Choline, total: 52.1mg
  • Vitamin E (alpha-tocopherol): 23.9mg

Source: USDA

Almond nuts protect against cardiovascular diseases and may play a role in dietary plans designed to limit weight gain.

Almonds may lower “bad” LDL cholesterol and reduce cardiovascular disease (CVD) risk through the regulation of enzymes involved in the synthesis of cholesterol and bile acid, Berryman and colleagues reported

Abazarfard and colleagues also found that eating almonds reduced the risk of heart disease in overweight females.

Almonds contain L-Carnitine and Acetyl-L-carnitine that may play a neuroprotective role in developing brains, according to Ferriera and colleagues. They may also improve memory by boosting levels of the essential brain neurotransmitter acetylcholine.

6. Hazelnuts, dry roasted without salt

Hazelnuts are harvested from Corylus avellana trees and other trees of the same genus.

An ounce-serving (28.35g) of unsalted dry roasted nuts contains 2.66g of dietary fiber. A 100-gram serving of hazelnuts, dry roasted without salt, contains 9.4g of fiber, equivalent to 37.6% of the recommended daily intake for women up to 50 years old.

Hazelnuts are nutrient-dense foods rich in proteins but low in carbs. They are low in unhealthy saturated fats but contain relatively high amounts of healthy monounsaturated and polyunsaturated fats.

Hazelnuts are rich in omega-3 fatty acids and are a good source of vitamin E, folate, thiamin, vitamin B6, and pantothenic acid.

They supply significant amounts of potassium, phosphorus, magnesium, iron, and trace minerals selenium, manganese, copper, and zinc.

The high fiber content may improve gut health and promote satiety.

Hazelnuts contain phenolic antioxidants that could reduce inflammation and protect against heart diseases by lowering “bad” LDL cholesterol levels while increasing “good” HDL cholesterol levels.

Nutrition facts: 100g of hazelnuts, dry roasted without salt

  • Fiber, total dietary: 9.4g
  • Energy: 646 Kcal
  • Calcium, Ca: 123mg
  • Iron, Fe: 4.38mg
  • Magnesium, Mg: 173mg
  • Phosphorus, P: 310mg
  • Potassium, K: 755mg
  • Zinc, Zn: 2.5mg
  • Copper, Cu: 1.75mg
  • Manganese, Mn: 5.55mg
  • Selenium, Se: 4.1µg
  • Thiamin: 0.338mg
  • Riboflavin: 0.123mg
  • Niacin: 2.05mg
  • Pantothenic acid: 0.923 mg
  • Vitamin B-6: 0.62mg
  • Folate, total: 88µg
  • Vitamin A, IU: 61IU
  • Vitamin E (alpha-tocopherol): 15.3mg

Foods high in fiber: Health benefits of legumes

Legumes are foods high in fiber. Pic credit: Shelley Pauls/Unsplash.com

7. Green peas, cooked or boiled without salt

Green peas (Pisum sativum) are rich vegetable sources of fiber. They are legumes alongside chickpeas, peanuts, lentils, and beans.

A 100-gram serving of green peas, cooked without salt contains 5.5g of dietary fiber. A cup of peas weighing 160g contains 8.8g of fiber, about 35.2% of IOM’s recommended daily intake for females up to 50 years who wish to reduce their risk of heart disease.

Besides supplying such impressive amounts of fiber, green peas are a health benefits powerhouse. They are a good source of dietary protein and carbs. They contain minerals, such as potassium, magnesium, iron, calcium, and trace minerals, including zinc, copper, manganese, and selenium.

Iron is an essential part of hemoglobin, the component that red blood cells (erythrocytes) use to transport oxygen to the body’s tissues.

Green peas are also a good source of vitamins A, K (phylloquinone), and folate. They are rich in carotenoid antioxidants, such as beta-carotene, alpha-carotene, lutein, and zeaxanthin. Antioxidants support health by countering oxidative stress implicated in inflammatory conditions and cardiovascular diseases.

Nutrition facts: 100g of green peas, cooked without salt

  • Fiber, total dietary: 5.5g
  • Energy: 84 Kcal
  • Calcium, Ca: 27mg
  • Iron, Fe: 1.54mg
  • Magnesium, Mg: 39mg
  • Phosphorus, P: 117mg
  • Potassium, K: 271mg
  • Zinc, Zn: 1.19mg
  • Copper, Cu: 0.173mg
  • Manganese, Mn: 0.525mg
  • Selenium, Se: 1.9µg
  • Vitamin C, total ascorbic acid: 14.2mg
  • Thiamin: 0.259mg
  • Niacin: 2.02mg
  • Folate, total: 63µg
  • Choline, total: 29.7mg
  • Carotene, beta: 470µg
  • Carotene, alpha: 22µg
  • Vitamin A, IU: 80IU
  • Lutein + zeaxanthin: 2590µg
  • Vitamin K (phylloquinone): 25.9µg

Source: USDA

A high proportion of the fiber content of peas consists of soluble fibers. Soluble fibers promote digestion and gut health by supporting the colonies of beneficial bacteria in the gut. Fiber also reduces the risk of colonic cancers, obesity, and heart disease.

Green peas have a low glycemic index due to having a high fiber content. They also contain the starch amylose that digests slowly. The slow digestion of amylose helps to limit post-meal blood sugar spikes, making peas good for people trying to control their blood sugar levels.

According to Mollard and colleagues, peas may play a role in diets designed to improve glycemic control.

8. Lentils, cooked or boiled without salt

Lentils are high in fiber. Pic credit: martin_hetto/Pixabay

Lentils (Lens culinaris) are leguminous foods high in fiber.

A 100-gram serving of mature lentil seeds, cooked or boiled, adds 7.9g of fiber to your dietary fiber intake, according to the USDA. A cup of boiled lentils weighing198g contains 15.6g of both soluble and insoluble fiber, about 62.4% of IOM’s recommended daily intake for women.

Lentils are also high in protein and have significant amounts of carbs. There are rich in vitamins, including folate, choline, pantothenic acid, niacin, and thiamin.

They are also a good source of minerals, such as iron, potassium, phosphorus, magnesium, and calcium. They contain trace minerals, including selenium, zinc, copper, and manganese.

Nutrition facts: 100g of lentils, cooked without salt

  • Fiber, total dietary: 7.9g
  • Energy: 116 Kcal
  • Calcium, Ca: 19mg
  • Iron, Fe: 3.33mg
  • Magnesium, Mg: 36mg
  • Phosphorus, P: 180mg
  • Potassium, K: 369mg
  • Zinc, Zn: 1.27mg
  • Copper, Cu: 0.251mg
  • Manganese, Mn: 0.494mg
  • Selenium, Se: 2.8µg
  • Vitamin C, total ascorbic acid: 1.5mg
  • Thiamin: 0.169mg
  • Niacin: 1.06mg
  • Pantothenic acid: 0.638mg
  • Vitamin B-6: 0.178mg
  • Folate, total: 181µg
  • Choline, total: 32.7mg

Source: USDA

Lentils have a low glycemic index and can be included in diets designed to control blood sugar levels and obesity. The slow-digesting complex carbs support health-promoting gut bacteria and lower the risk of colorectal cancer.

Lentils are high in antioxidant phenols that lower the risk of various diseases, including cancer and heart disease.

9. Red kidney beans, cooked or boiled without salt

Kidney beans (Phaseolus vulgaris) are another example of leguminous foods high in fibers.

A 100-gram serving of red kidney beans, cooked or boiled without salt, contains 7.4g of fiber. A cup of red kidney beans cooked without salt, weighing 177g, contains 13.1g of dietary fiber, more than half of IOM’s recommended daily intake for females up to 50 years.

Kidney beans contain resistant starches (RS) and fibers that support health-boosting gut microbes. The bacteria ferment the starch and fiber to form short-chain fatty acids (SCFA), including acetate, propionate, and butyrate. Studies have shown that SCFAs have antioxidant properties and promote gut health by reducing inflammation.

Kidney beans are rich in slow-digesting amylose and amylopectin. They have a low glycemic index (GI) due to their high amylose content. The slow digestion of amylose prevents post-meal blood sugar spikes, making kidney beans suitable for diets designed to control blood sugar levels in people with type 2 prediabetes and diabetes.

Besides being foods high in fiber and protein, kidney beans are also a good source of vitamins, including vitamins B6 (pyridoxine), niacin, pantothenic acid, folate, and thiamin.

They are a good source of minerals, including iron, potassium, magnesium, and phosphorus. They also contain trace minerals, such as copper, zinc, and manganese.

Nutrition facts: 100g of red kidney beans, cooked without salt

  • Fiber, total dietary: 7.4g
  • Energy: 127 Kcal
  • Calcium, Ca: 28mg
  • Iron, Fe: 2.94mg
  • Magnesium, Mg: 45mg
  • Phosphorus, P: 142mg
  • Potassium, K: 403mg
  • Zinc, Zn: 1.07mg
  • Copper, Cu: 0.242mg
  • Manganese, Mn: 0.477mg
  • Selenium, Se: 1.2µg
  • Thiamin: 0.16mg
  • Vitamin B-6: 0.12mg
  • Niacin: 0.578mg
  • Pantothenic acid: 0.22mg
  • Vitamin B-6: 0.12mg
  • Folate, total: 130µg
  • Choline, total: 30.5mg

Source: USDA

10. Chickpeas (garbanzo beans), cooked or boiled without salt

Chickpeas (Cicer arientinum) are yet another member of the legume family of superfoods with mind-blowing health benefits.

According to USDA data, a 100-gram serving of chickpeas cooked or boiled without salt contains 7.6g of dietary fiber. A cup of cooked chickpeas (without salt) weighing 164g contains 12.5g.

Chickpeas contain the slow-digesting resistant starch amylose. Slow digestion promotes satiety, making chickpeas good for diets designed for weight loss and prevention of obesity, according to Wallace and colleagues.

Amylose is also good for people — prediabetics and diabetics– trying to control their blood glucose levels because it prevents postprandial (post-meal) spikes in blood sugar.

The high fiber content of chickpeas promotes the growth of beneficial bacteria in the gut by providing a fermentable resistant starch and fiber substrate. Bacteria ferment the starch and fibers to produce butyrate, a short-chain fatty acid (SCFA) that promotes health and lowers the risk of colorectal cancer through its anti-inflammatory properties.

Besides supplying health-boosting fibers, chickpeas are a good source of high-quality plant protein. They contain folate, choline, niacin, pantothenic acid, thiamin, and vitamin B6. They also have significant amounts of potassium, phosphorus, magnesium, iron, and calcium. Chickpeas contain trace minerals, such as selenium, zinc, copper, and manganese.

Nutrition facts: 100g of chickpeas, cooked without salt

  • Fiber, total dietary: 7.6g
  • Energy: 164 Kcal
  • Calcium, Ca: 49mg
  • Iron, Fe: 2.89mg
  • Magnesium, Mg: 48mg
  • Phosphorus, P: 168mg
  • Potassium, K: 291mg
  • Zinc, Zn: 1.53mg
  • Copper, Cu: 0.352mg
  • Manganese, Mn: 1.03mg
  • Selenium, Se: 3.7µg
  • Thiamin: 0.116mg
  • Niacin: 0.526mg
  • Pantothenic acid: 0.286mg
  • Vitamin B-6: 0.139mg
  • Folate, total: 172µg
  • Choline, total: 42.8mg

Source: USDA

Wallace and colleagues also noted that chickpeas help to protect against cardiovascular diseases by controlling blood pressure, lowering total cholesterol (TC) and “bad” cholesterol.

11. Peanuts, dry roasted without salt

Peanuts are good for digestive health. Pic credit: Sandeep Handa/Pixabay

Although they are often referred to as “nuts,” peanuts (Arachis hypogaea) are legumes like beans, lentils, and peas.

Peanuts (also known as groundnuts) rank high among foods high in fiber. A 100-gram serving of unsalted, dry-roasted peanuts consists of a total of 10g of dietary fiber. A quarter cup weighing 30g contains 3g of health-boosting fiber.

Peanuts are also a good source of plant protein. Although they are high in fats, they contain a higher proportion of healthy monounsaturated and polyunsaturated fatty acids that have been shown to help control blood cholesterol levels and reduce the risk of cardiovascular diseases.

Peanuts are a good source of B-complex vitamins, including B1 (thiamine), B3(niacin), B9 (folate), antioxidant vitamin E, and biotin. They also contain minerals, such as potassium, phosphorus, magnesium, and trace minerals, including copper and manganese that boost heart health.

Eating peanuts raw with their skin improves nutrition by adding health-promoting antioxidants and phytochemicals to the mix.

Peanuts have a low glycemic index, making them suitable for people trying to control their blood sugar levels.

Some people may develop life-threatening reactions to peanut allergens, including the proteins arachin and conarachin. Care should be taken to exclude peanuts from the diet of people with known peanut sensitivity.

Peanut skin supplies a wide range of healthful antioxidants, including phenolic acids, flavonoids, phytosterols, resveratrol, and Co-enzyme Q10.

Co-enzyme Q10 (CoQ10) is a powerful antioxidant that plays a role in alleviating oxidative stress and slowing down the progression of degenerative diseases associated with old age. It has cardio-protective properties and improves the symptoms of Parkinson’s disease.

Antioxidants in peanuts also reduce the risk of heart disease by lowering blood cholesterol. They reduce inflammation, lower cancer and diabetes risk, according to Arya and colleagues.

Peanuts can be eaten raw, boiled, or roasted.

However, care should be taken when eating raw peanuts. You should avoid ones contaminated with a toxic fungus called Aspergillus flavus. Aspergillus flavus produces aflatoxins that are carcinogenic, mutagenic, and teratogenic, according to Norlia and colleagues.

Unsalted peanuts are preferable to salted peanuts to prevent excessive intake of sodium that studies have linked with high blood pressure.

12. Black beans, cooked and boiled without salt

Black beans (black turtle beans) are a type of common beans (Phaseolus vulgaris).

A 100-gram serving of black beans, cooked without salt, contains 8.7g of dietary fiber, according to USDA data. A cupful weighing 172g contains 15g, about 60% of IOM’s recommended daily intake for females up to 50.

The high fiber content of black beans includes non-digestible and fermentable components that gut bacteria may ferment to produce short-chain fatty acids (SFCAs). SCFAs are known to have antioxidant and anti-inflammatory properties that promote gut health and lower the risk of colon cancer.

Black beans are also a rich source of vitamins, including folate and niacin. They contain potassium and bone-building minerals, such as calcium, magnesium, phosphorus, iron, copper, and zinc.

Nutrition facts: 100g of black beans, cooked without salt

  • Fiber, total dietary: 8.7g
  • Energy: 132 Kcal
  • Calcium, Ca: 27mg
  • Iron, Fe: 2.1mg
  • Magnesium, Mg: 70mg
  • Phosphorus, P: 140mg
  • Potassium, K: 355mg
  • Zinc, Zn: 1.12mg
  • Copper, Cu: 0.209mg
  • Manganese, Mn: 0.444mg
  • Selenium, Se: 1.2µg
  • Thiamin: 0.244mg
  • Riboflavin: 0.059mg
  • Niacin: 0.505mg
  • Pantothenic acid: 0.242mg
  • Vitamin B-6: 0.069mg
  • Folate, total: 149µg
  • Choline, total: 32.6mg

Source: USDA

Black beans (common beans) contain immunity-boosting and anti-inflammatory antioxidant polyphenols believed to reduce the risk of heart diseases, diabetes, cancer, and obesity.

Leave a Comment