Fiber plays an important role in promoting body health, which leads us to include many high-fiber foods in our diet.

The selection of some foods only helps to provide the body with the amount of fiber the body needs.

Fiber is a component of plant foods, consisting of polysaccharides and lignin. Fiber can be found in many foods, such as fruits, vegetables, pulses and grains.

Fiber also plays a pivotal role in digestion thanks to its resistance to hydrolysis of digestive enzymes, and maintains intestinal flora (intestinal bacteria).

In addition, fiber reduces the absorption of bile acids, cholesterol and glucose, and helps combat constipation and reduce the acquisition of excess weight and the fight against diabetes, according to authors Sarah Romero and Daniel Delgado in the report published by the magazine Mue Antiricenti Spanish.

Fiber is divided into two types, one called soluble fiber and the other insoluble fiber, each with its own characteristics and benefits.

Fiber gives a feeling of satiety and helps reduce cholesterol and control blood sugar.

On the other hand, insoluble fibers reach the large intestine and accelerate the passage of food from the stomach and intestines, acting as a natural laxative.

Conversely, eating too much fiber-rich food can harm our health despite its many benefits. Eating too much fiber can interfere with digestion and lead to swelling in the abdomen.

According to the magazine, according to WHO, everyone should eat at least 25 grams of fiber daily.

Generally, as with almost all foods it is easy to know the amount of fiber appropriate by sex and age, and here we offer you ten fiber-rich foods.

1 - Red Blackberry
Red Blackberry provides up to eight grams of fiber per cup, featuring red raspberry with excellent flavor as it brings many other health benefits.

2. Whole grains
Rye bread and whole wheat bread contain about 1.9 grams of fiber per slice, and one cup of oatmeal contains 5.2 grams of fiber.

3. Artichoke
Artichoke contains between 5 and 6% fiber, and contains half a glass of artichoke on 10.3 grams of fiber.

4 - lentils
Many legumes such as lentils contain complex carbohydrates, which are the main source of fiber, and contains a cup of lentils cooked on 15 grams of fiber.

5. Apples
A large proportion of the fiber is usually concentrated in the fruit cortex, such as apples, whose skin contains 4.4 grams of fiber, and among the components of plant fiber that can be found in apples highlights pectin and hemicellulose.

6. Peas
One cup of cooked peas contains more than 16 grams of soluble fiber.

Pear
Pear fruit contains 5.5 grams of fiber.

In addition, pears contain 190 milligrams of potassium and 7.5 milligrams of vitamin C, as well as 12 milligrams of folic acid and many antioxidants.

8. Green broccoli (broccoli)
Green cauliflower does not contain fat or cholesterol, but it is rich in protein and fiber, containing 100 grams of it about 2.5 grams of fiber.

9. Coconut
Eating a hundred grams of coconut provides the body with about six grams of fiber.

In addition, coconut contributes to giving the body a good amount of proteins and sugars, and its water is better moisturizing to the skin.

Perhaps the problem of coconut is mainly to promote saturated fat, so it is not recommended that people suffering from high cholesterol levels of this fruit.

10. Soybeans
Soybeans have become a staple of food all over the world thanks to the variety of nutrients it contains. Eating 100 grams of soybeans is about 16 grams of fiber, and it is rich in vitamins B1, B2 and B3. "" K ", calcium, iron, manganese, selenium, phosphorus and other components.