Pears are known as a fruit rich in fiber, each fruit contains an average of 5.5g. However, according to Dr. Sohaib Imtiaz, a nutritionist in the UK, many other foods far surpass pears in terms of fiber content and health benefits.
Here are 8 foods richer in fiber than pears that you can easily add to your daily menu.
Chia seeds - small but powerful
Two tablespoons of chia seeds (about 28g) contain up to 10g of fiber and a rich amount of omega-3 to help reduce cholesterol and support the heart. Chia seeds can be mixed into yogurt, smoothies or made into pudding.
Sliced peas rich in soluble fiber
Half a cup of cooked peas provides 8.2g of fiber, and contains protein and B vitamins. Peas soup is an easy-to-process and nutritious dish.
Raspberries - small fruit, great benefits
A glass of raspberries contains about 8g of fiber, along with high levels of antioxidants, which help reduce inflammation and improve digestion.
Lentils - "friend" of the digestive system
Each half cup of cooked lentils contains 7.8g of fiber. In addition, lentils are rich in plant protein, iron and folate, suitable for vegetarians.
Binh pinto adds fiber and protein
This type of bean commonly used in Mexico dishes contains 7.7g of fiber per half cup. Binh pinto helps maintain energy and stabilize blood sugar.
Black beans are rich in antioxidants
Half a cup of black beans provides 7.5g of fiber, while also adding a lot of protein and minerals. Can be added to salads, burrito or cook with rice.
Good fatty avocado, rich in fiber
An average of half an avocado contains 7 grams of fiber, along with unsaturated fats, potassium and vitamin E. Eating avocado helps support digestion and cardiovascular disease.
Lima beans - a natural source of fiber and magnesium
Half a cup of Lima beans contains 6.6g of fiber. This type of bean also provides iron, magnesium and vegetable protein, helping to maintain muscle and energy.
Dr. Imtiaz notes: "Slowly increase your fiber intake to avoid bloating and drink plenty of water to keep your digestive system running smoothly." Combining a variety of beans, nuts, fruits and vegetables will help you achieve the recommended amount of fiber of about 25 - 30g per day for adults.
