Studies show that a daily intake of 25–29 grams of fiber is ideal. Consuming foods rich in fiber correlated with a 16–24 percent lower incidence of coronary heart disease, stroke, type 2 diabetes, and colon cancer. Fiber-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favorably influence lipid and glucose levels.
-Fiber content: One cup of cooked broccoli florets contains 5.1 g of fiber.
-Fiber content: One peeled avocado contains 9.2 g of fiber.
* Bell peppers
-Fiber content: One cup (149 grams) of chopped red pepper contains 3g of fiber.
▪ Fiber content: One cup (124 grams) of raw zucchini contains 1 g of fiber. It’s a good source of vitamin C, providing 35% of the RDI per serving.
▪ Fiber content: One cup of cooked spinach contains 4 g of fiber, whereas one cup of raw spinach contains almost 1 gram of fiber.
▪ Fiber content: One cup (100 grams) of raw cauliflower contains 3g of fiber. It’s also high in vitamin K and provides 77% of the RDI for vitamin C.
* Green Beans
-Fiber content: One-cup (125-gram) serving of cooked green beans contains 4g of fiber.