12 best sources of fiber

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1. Almonds

Almonds have more fibre than other nuts. Almonds include iron, calcium, and potassium in a one-ounce serving.

2. Apples

We enjoy apples in pies, crisps, fruit salad, porridge, and whole. A medium apple has 4.5 grammes of fibre, so why not eat it all?

3. Artichokes

Artichokes! One medium artichoke offers 7 grammes of fibre. Artichokes include 4 grammes of protein, 25% of daily vitamin C, and 19% of daily magnesium.

4. Avocado

One cup of avocado delivers 10 grammes of fibre, 3 grammes of protein, and 24% of your daily vitamin C.

5. Barley

A cup of cooked barley has 6 grammes of fibre and 200 calories. Magnesium, iron, and vitamin B6 are in barley.

6. Beets

"Nature's sweets" is healthier than its name implies. Beets include potassium, vitamin C, magnesium, iron, and vitamin B6.

7. Bran flakes

A cup of bran cereal has 5.5 grammes of fibre, and almond or soy milk adds another gramme.

8. Broccoli

Broccoli is healthy, you've undoubtedly heard your whole life. Low in calories, rich in vitamins C and A, potassium, magnesium, protein, calcium, and iron.

9. Brown rice

Brown rice is healthier than white rice, despite what some say. Brown rice is high in magnesium and fibre (3.5 g/cup).

10. Chia seeds

Small servings of chia seeds are high in fibre. 1 oz of chia seeds (2 tbsp) includes 10 g of fibre, 23% of your daily magnesium, and 17% of your calcium.

11. Edamame

A cup of edamame has 9 grammes of fibre, 12 grammes of protein, 78% of your daily folate, and may help prevent cancer.

12. Flax seeds

A 2-tbsp serving of flax seeds has 5.6 grammes of fibre. You may incorporate it into cereal, oatmeal, yoghurt, or cookies, muffins, and other treats.

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