According to the World Health Organization (WHO), brown rice contains about 1.8 to 3.5 grams of fiber per 100 grams of cooked brown rice. This is a relatively good amount of fiber compared to refined rice (like white rice), but compared to many other foods, this content is still relatively low.
Beans and legumes
According to research from the Academy of Nutrition and Dietetics, beans such as black beans, green beans, lentils, and peas are rich sources of fiber.
Black beans contain about 8.7 grams of fiber per 100 grams cooked, nearly 3-4 times the fiber content of brown rice. Lentils have about 7.9 grams of fiber per 100 grams.
Quinoa
Quinoa has been recognized by the World Health Organization as one of the superfoods, with high nutritional content, containing about 2.8 to 4.4 grams of fiber per 100 grams cooked, higher than brown rice. In addition, quinoa also provides many other essential proteins, vitamins, and minerals.
Chia seeds
Chia seeds are a fiber-rich superfood that many medical studies have confirmed. According to the Mayo Clinic, every 100 grams of chia seeds can contain up to 34 grams of fiber. This is an extremely high amount compared to any other grain or seed, including brown rice. In addition to fiber, chia seeds are also rich in omega-3s, which help reduce inflammation and promote heart health.
Kale and leafy greens
Kale and other leafy greens like spinach and collard greens are also great sources of fiber.
Kale contains about 4 grams of fiber per 100 grams, almost twice as much as brown rice. Studies by the World Health Organization also emphasize that consuming green vegetables not only provides fiber but also brings many other health benefits thanks to the large amount of vitamins A, C, and antioxidants.
Nuts like almonds, walnuts
Almonds, like other nuts, are not only loaded with good fats, but they are also rich in fiber. According to research from the American Heart Association, 100 grams of almonds contain about 12.5 grams of fiber, while walnuts contain about 7 grams.
The combination of fiber and other nutrients such as omega-3 and vitamin E makes this seed an ideal choice for heart and digestive health.
Sweet potato
Sweet potatoes are also a good source of fiber, especially when eaten with the skin. According to data from the International Agency for Research on Cancer (IARC), a large sweet potato (about 200 grams) can contain up to 6.6 grams of fiber. Sweet potatoes are also a good source of vitamin A, which helps boost the immune system and protect vision.
