Скачать или смотреть Did you Know?Which fruit or vegetable have the high fiber Source|Comment YES to lose 5kgs a in month

Comment "YES" to lose upto 5 kgs in a month!♥️💫

Thinking you’re eating enough fiber just because your plate looks colourful⁉️Think again! 🎨🥒🍅🍉

Fiber is not just for digestion — it keeps your blood sugar stable, cholesterol in check, and supports long-lasting fullness. Yet many of us unknowingly rely on low-fiber foods‼️

🌟 High-Fiber Foods 4g per 100g:

🌾 Chia seeds – 33g
🥣 Flaxseeds – 27.3g
🌱 Fenugreek seeds – 24.6g
🫘 Bengal gram (chana, raw– 17g
🥥 Dry coconut – 13g
🌿 Curry leaves – 6.4g
🟤 Horse gram – 5.3g
🍐 Guava – 5.2g
🟢 Green peas (raw) – 4.5g
🥬Drumstick leaves– 4.2g

⚖️ Moderate-Fiber Foods (2–4.9g per 100g):

Good options but need to be paired with high-fiber foods:
🍠 Yam – 3.5g
🥒 Ladies finger – 3.2g
🥔 Sweet potato – 3g
🍌 Ripe banana – 2.6g
🍚 Red poha – 2.6g
🍆 Brinjal – 2.5g
🍊 Orange – 2.5g
🍎 Apple – 2.0g
🥭 Mango (ripe) – 1.8g

❌ Low/Very Low Fiber Foods (0–1.9g per 100g):

Not ideal for fiber — don’t rely on these alone:
🍇 Grapes – 0.6g
🥒 Cucumber – 0.6g
🍅 Tomato – 0.7g
🍉 Watermelon – 0.2g
🍚 Polished white rice (cooked) – 0.4g
🍳 Egg – 0g
🥄 Curd – 0g

📌 Target 25–30g of fiber daily using a smart mix of seeds, dals, greens, and fruits.
📖 Source: Indian Food Composition Tables, NIN-ICMR
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