Fiber is increasingly becoming one of the most important for the human body. It helps in bowel movement, maintains the blood sugar content, and even reduces the risk of heart disease.
Most Americans still consume less fiber than the daily recommended value.
So here, we give you a list of 25 of the best high-fiber foods, which are easily available and can be added to any diet.
Almonds stand out among health enthusiasts because they lack natural salt and have minimal sugar content. The high fiber content paired with the nutrients makes this food a good fit for both plant-based diets as well as an appropriate protein-packed snack.
They also contain many other nutrients like vitamin E, manganese, magnesium, and healthy fats.
A medium-sized apple provides approximately 4 grams of fiber. It contains pectin, a form of soluble fiber associated with reducing cholesterol levels.
Consuming 11 granny smith apples or 14 red delicious apples every day actually helps you achieve your daily recommended fiber intake.
Apples are delicious, extremely easy to find and contain several other health benefits as well. After all, an apple a day keeps the doctor away.
A single raw globe or French artichoke provides 6.9 grams of fiber. In addition to fiber, these are also rich in antioxidants, vitamin C and magnesium.
The addition of artichoke to your diet helps manage cholesterol levels, blood pressure, indigestion, as well as blood sugar levels. It remains a popular option because of its low-calorie and low-fat nutritional composition.
Half a cup of asparagus provides 1.8 grams of fiber, equivalent to 7% of your daily needs. It also contains significant amounts of vitamins and minerals. These nutrients along with their low calorific value result in several health benefits.
The beautiful flower-like spear is also abundant in asparagine. Research indicates that asparagine plays a crucial role in regulating cancer cell amino acid balance, anabolic metabolism, and cell proliferation.
Avocado is the next high-fiber food on our list. It is best known for its healthy fat content. But that isn't it. You will also get vitamins and minerals like magnesium and potassium from this delicious fruit.
Raw avocado flesh contains a substantial 73% water, 15% fat, 9% carbohydrates, and 2% protein. This versatile fruit is easy to add to your diet and could serve as your fiber intake.
Bananas stand out not just for their potassium content but also for their fiber. These deliver 3.1 grams per medium-sized banana. They offer a spectrum of nutrients like vitamin B6, vitamin C, and potassium.
As compared to ripe bananas, unripe bananas are the real scene stealers when it comes to fiber. Green bananas are a good source of resistant starch, an indigestible carbohydrate that functions like fiber.
Barley provides 17.3 grams of fiber per 100 grams, surpassing the fiber content of other whole grains like wheat (12.2 grams), bulgur (12.5 grams), and rye (15.1 grams).
For a 100-gram serving, cooked barley provides 515 kilojoules of food energy and serves as a rich source of crucial nutrients, such as essential B vitamins like niacin, dietary fiber, and dietary minerals such as manganese and iron.
A single cup of raw beets contains 3.8 grams of fiber (or 2 grams per 100 grams). This root vegetable is also a rich source of iron, folate, manganese, potassium, and copper.
They further provide inorganic nitrates. All of these nutrients and more function to regulate blood pressure and enhance muscle growth.
The next food on our list is berries. Berries like raspberries, blueberries and blackberries are also rich in fiber. The fiber found in these berries helps in weight management. Snacking on berries helps you stay full for longer without adding too much sugar.
In addition to being rich in fiber, berries also contain different antioxidants in the form of plant pigments. These antioxidants are important to support our immune system.
Here is how much fiber is found in per 100 grams of different types of berries:
Are you shocked broccoli is on this list? Us neither! Broccoli is a powerhouse vegetable rich in fiber, vitamins, iron, folate and manganese.
Every 100-gram serving of broccoli contains 2.6 grams of fiber. within every 100-gram serving. When compared to other vegetables, broccoli stands out for having a fairly high protein content. If you're looking to increase fiber intake and reduce calories at the same time, it doesn't get much better than broccoli.
Like broccoli, Brussels sprouts are also a vegetable already quite popular among health enthusiasts. It is rich in nutrients like vitamin K, folate, and potassium, alongside potentially cancer-fighting antioxidants.
A single 100-gram serving of raw Brussels sprouts contains 3.8 grams of fiber. This vegetable combined with certain nuts and fruits can serve as the ultimate fiber-rich diet.
As a water-rich vegetable, carrots are a great way to keep yourself full without increasing your calorie intake. As a result of the fiber found in carrots, these are often recommended in the diet for lowering block cholesterol levels and reducing the risk of cancer.
Carrots are also rich in beta-carotene. Beta carotene is transformed into vitamin A in our body which is essential for eye health.
Chestnuts provide a whopping 4.5 grams of fiber per 30-gram serving, surpassing the fiber content of almonds (3.3 grams), hazelnuts (3.1 grams), and walnuts (1.9 grams).
Their caloric content is comparatively modest compared to various other nut varieties, due to their notably low fat composition.
Chia seeds have made a reputation as a healthy snacking option thanks to their nutritional composition. They are extremely rich in fiber. This results in several health benefits including but not limited to reducing cholesterol levels, improving heart health and promoting gut health.
These tiny seeds are also a good source of calcium, phosphorus and magnesium.
The fiber content in chia seeds and other similar nuts and seeds is listed below:
A single-ounce portion of 70-80% cacao dark chocolate provides 3.1 grams of fiber, while a 100-gram portion boasts a higher 10.9 grams content.
Ensure your selection of dark chocolate falls within the range of 70%–95% cocoa content or even higher and avoid products that harbor excessive amounts of added sugar.
In terms of weight, dried fruits offer as much as 3.5 times the fiber, vitamins, and minerals found in their fresh counterparts. It generally contains a lot of fiber and stands as a rich source of antioxidants, particularly polyphenols.
However, consuming too much can lead to cramps or diarrhea. Begin with a small serving, evaluate your comfort post-digestion, and then consider consuming larger portions.
Just one tablespoon (7 grams) of ground flaxseed contains 2 grams of fiber, equivalent to approximately 5% and 8% of the recommended daily intake for men and women, respectively.
It contains both soluble and insoluble fiber, which undergo fermentation by intestinal bacteria, contributing to gut health and enhancing regular bowel movements.
The legume family includes beans, soybeans, peas, chickpeas, peanuts, and lentils. These power plants are nutrient-dense in protein, calcium, iron, fiber, and folate.
Legumes have been popular in the plant-based community for quite a while but its time we add this to our everyday diet.
The fiber found in oats is beta-glucan. It is a soluble fiber with the potential to aid in the regulation of blood sugar levels. As a result, it also helps in cholesterol levels and reduces the risk of heart disease.
Oats are extremely high in fiber and low in calories. It is the reason they have increased in popularity among the healthy.
A medium-sized raw pear boasts 5.5 grams of dietary fiber, while a 100-gram portion contains 3.1 grams. Opting to consume pears without peeling offers more fiber, particularly the insoluble kind.
They also contain vitamin C, vitamin K, and minerals like potassium as well. Try combining the fruit with other fibrous foods names like beets, lettuce, and pecans for a delicious sweet-and-savory salad.
Persimmons are low in calories and high in fiber. Their nutritional composition represents a blend of nutrients and antioxidants which make up an important part of a high fiber diet.
These seasonal fruits are also hydrating which lets them be incorporated in different types of diet.
Popcorn offers 14.5 grams of fiber per 100 grams, presenting an enjoyable and healthful method to increase your fiber consumption.
Air-popped popcorn boasts an impressive fiber content, maintaining this quality even when considered calorie for calorie. Nevertheless, adding fats or sugars can lead to a notable reduction in the fiber-to-calorie ratio.
This pseudocereal combines the benefits of protein-rich seeds and whole grains for those following a plant-based diet. It additionally supplies essential minerals such as magnesium, manganese, and phosphorus, along with vitamins like vitamin B1 and folate.
This superfood also makes a great alternative to meat thanks to its nutritional composition.
A medium-sized boiled sweet potato (excluding the skin) contains 3.8 grams of fiber, equivalent to 3 grams per 100 grams. They are also an excellent source of nutrients like beta-carotene and anthocyanin.
Consider serving sweet potatoes as a naturally sweeter alternative to baked or jacket potatoes, creatively stuffed with flavorful fillings such as broccoli or onion.
Whole grains are different from refined grains in that they still contain the bran and germ. These two components of the grains are rich in fiber which contribute to their overall fiber content.
Different whole grains contain different amounts of fiber so you should make an informed decision regarding which one to add to your diet.
Whole grains high in fiber include:
