An apple a day keeps the doctor away. 

Have you ever heard of that proverb? Probably yes, since it’s well known, especially among children. But do you want to know what can make the doctor away? The fifteen (15) foods have more fiber than apples.

Fiber is a carbohydrate that the body cannot break down and use. Even though the vast majority of carbohydrates are converted into sugar molecules called glucose, fiber cannot be divided into sugar molecules; as a result, it is expelled from the body without being digested. Fiber helps control how the body uses glucose, which helps keep cravings at ease and maintain stable blood sugar levels.

One of the most popular sources of Fiber is Apple. Apples are said to be nutrient-dense fruits, which means that one serving of apples provides a significant amount of various nutrients. The most recent version of the Dietary Guidelines for Americans suggests that a regimen of 2,000 calories should include two cups of fruit per day, emphasizing whole fruits like apples.

In addition, Apples are an excellent source of the powerful antioxidants known as polyphenols, and they are also a delicious fruit. Antioxidants are chemical substances that shield the cells in your body from free radicals. These potentially dangerous chemicals play a role in developing chronic diseases such as cancer and cardiovascular disease.

But there are more fiber-rich foods that you can consider, and here is a list for your reference:

Russet Potato

Potatoes are singled out and unfairly criticized by those opposed to carbohydrates. Russet potatoes can be white, which we often associate with processed carbohydrates lacking in nutrients, but despite their appearance, they have a few activities. To begin, they include a sufficient quantity of the filling fiber oats are known for. If this does not satisfy your needs, potatoes are also an excellent source of B vitamins and potassium and copper electrolytes.

Sweet Potato

Do you want to consume the same amount of fiber, including eating the skin after it has been thoroughly cleaned, but getting additional health benefits? Take hold of a sweet potato. The orange color of these vegetables is indicative of the rich supply of carotenoids that they contain. Carotenoids are antioxidants that help maintain healthy blood sugar levels, reduce insulin resistance, and contribute to a natural glow in the skin.

Artichoke Hearts

If you are going that route, by all means, prepare this antioxidant-rich vegetable fresh. However, if you are looking for a quick dose of fiber in only the time it takes to unbolt a cap, we suggest opting for the jarred variety of artichoke hearts. This will allow you to fix your fiber in only the time it takes to unscrew a lid.

Chickpeas

Chickpeas are still among the healthiest and most adaptable pulses available, even though they are not the fiber-saving savior we had hoped they would be. No matter how you want to eat it, just remember to limit your serving size to less than a half-cup to avoid going overboard on the calories.

Pasta Made with Whole Grains

As can be seen, the amount of fiber in a serving of pasta varies depending on its form. Instead of just tossing some rotini with some marinara sauce, you may increase the number of health advantages you get by preparing whole-grain spaghetti carbonara. 

Whole Grain Bread

Just because you're trying to lose weight doesn't mean you have to give up bread entirely. This is because not all bread is refined, white carb bombs that will, in most cases, appear to destroy the body objectives you have set for yourself. Picking up a loaf of bread made with whole grains will provide you with a healthy dosage of folate, a B vitamin that helps protect the brain, and other grains and seeds that are beneficial to your health, such as barley and millet.

Rolled Oats

Rolled oats are an excellent source of fiber, although they cook more quickly than their steel-cut cousins. Steer clear of the instant type since it is not only rolled thinner than this kind, but it is also precooked to break down the carbohydrates before consuming it. 

Steel-Cut Oats

The least processed kind of oats is called steel cut oats, consisting of entire oat groats that have been coarsely sliced into smaller pieces. Steel-cut oats are thick and abrasive in texture. This specific kind of oats has the most significant amounts of protein and fiber out of the entire group since they are the closest thing to a whole grain you can get.

Chia Seeds

If you sprinkle some chia seeds on top of your pudding or smoothie bowl, you may get a peek of what goes on in your stomach just by looking at what happens to the seeds. These foods rich in fiber cause our digestive tract to expand, which helps us feel full on fewer calories.

Broccoli

Sulforaphane is an additional potent component found in broccoli, in addition to its high fiber content, which helps you feel full and cleans your system. Broccoli is a cruciferous vegetable. The chemical operates on a molecular level to efficiently "turn off" cancer genes, leading to the targeted death of cancer cells and slowing the course of the illness. 

Butternut Squash

Are you interested in enhancing your vision? Butternut squash is a seasonal vegetable that you should pick up. It is chock full of vitamins A, C, and E, all of which are potent antioxidants essential for maintaining healthy eyes and are found in high concentrations in this superfood. However you choose to prepare it, butternut squash is a versatile food that won't let you down, particularly in terms of the amount of fiber it contains.

Pear

One medium-sized fruit with the skin still on it is all you need to satisfy one-fourth of your daily requirement for fiber. Consuming pears can help reduce your hunger for more reasons than just their high fiber content. This autumn fruit also helps keep hunger away due to pectin, a soluble fiber that draws water and transforms to gel. This slows digestion, which may help decrease blood cholesterol and reduce the risk of heart disease and colon cancer.

Avocado

In addition to being loaded with beneficial fats, such as the monounsaturated variety, which are excellent for your heart, avocados are also a fantastic source of fiber. A less well-known truth about them is that they have more of the bloat-fighting mineral potassium than a banana does. This well-balanced fruit is also one of the most often consumed sources of vitamin K, which is a micronutrient that contributes to the development of healthy bones. You will be able to concentrate on the work more efficiently if you consume fiber, protein, and fats together instead of allowing your stomach to keep you from doing so.

Pomegranate

Be aware of the pomegranate fruit's high sugar content even though it has one of the highest-fiber counts and antioxidant levels of all fruits. Also included in that half of the fruit is over 20 grams of the substance in question. If you want to receive the additional advantage of digestion-slowing protein, make sure to match it with yogurt or top it over pork.

Pearled Barley

Include this nutritious grain in some of your favorite stews and soups, or serve it on the side as a meal that is rich in fiber. Additionally, it provides many health advantages, such as reducing inflammation and maintaining stable blood sugar levels. 

Sources:

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ 

8 Impressive Health Benefits of Apples

https://www.eatthis.com/fiber-foods/