Leaving your stomach undigested, fiber feeds friendly gut bacteria, resulting in various health benefits. This makes fiber incredibly important.
Certain types of fiber may fight constipation, improve blood sugar levels, and promote weight loss.
What is fiber?
A blanket term for any indigestible carbohydrates, fiber is also valuable to your overall health. It can offer the following benefits when consumed in the right amount:
Promotes a healthy weight. Foods rich in fiber tend to carry lower amounts of calories. What’s more, fiber may also slow digestion in the stomach, making you feel fuller for longer.
Reduces cholesterol. The presence of fiber in the digestive tract may reduce cholesterol absorption of the body.
Promotes blood sugar control. Breaking down high-fiber foods can take longer, which may help you maintain more consistent blood sugar levels. This is particularly beneficial for people with diabetes.
Adds bulk to the digestive tract. Since fiber is indigestible, it naturally adds bulk to the digestive tract, thereby stimulating the intestines. So if you are having a sluggish digestive tract or struggling with constipation, you may want to add fiber-rich foods into your diet.
Reduces gastrointestinal cancer risk. Certain types of fiber may have antioxidant-like properties, which may help protect against certain types of cancer, including colon cancer.
Although fiber may offer numerous health benefits, consuming fiber-containing foods slowly for the first few days is important to avoid side effects, including gas and bloating. Drinking adequate amounts of water while you increase your fiber intake may help.
The recommended daily fiber consumption, according to the Academy of Nutrition and Dietetics, is about 14 grams per 1,000 calories you consume, translating to roughly 38 grams of fiber for men and 24 grams for women.
Integrating high-fiber foods into your diet is a great way to increase fiber intake. Although it’s easy to increase fiber intake, an estimated 95% of American children and adults are still not meeting the recommended daily fiber intake.
So here we give you 25 healthy, satisfying, and high-fiber foods to include in your diet, as well as their fiber content for every 100 grams.
1. Orange
Fiber: 4.4 grams
Loaded with fiber, orange keeps you feeling full between meals and helps in easy bowel movement.
2. Bananas
Fiber: 2.6 grams
Bananas are an excellent source of various nutrients, including potassium, vitamin B6, and vitamin C.
What’s more, unripe or green bananas also carry a significant amount of resistant starch—a starch molecule functioning kind of like fiber.
3. Pears
Fiber: 3.1 grams
A popular fruit, pears are both nutritious and tasty. What’s more, they are one of the best fruit sources of fiber available.
4. Apples
Fiber: 2.4 grams
One of the tastiest and most satisfying fruits on the planet, apples are relatively loaded with fiber. They are particularly perfect in salads.
5. Avocado
Fiber: 6.7 grams
A unique fruit, avocado is loaded not only with healthy fats but also magnesium, potassium, vitamin C, vitamin E, and various B vitamins. This fruit also provides numerous health benefits.
6. Raspberries
Fiber: 6.5 grams
Packed with manganese and vitamin C, raspberries are highly nutritious. They also are rich in fiber.
7. Beets
Fiber: 2.8 grams
Also called beetroot, beets are a root vegetable loaded with essential nutrients, including potassium, manganese, iron, folate, and copper.
What’s more, they are packed with inorganic nitrates, which have been found to offer various benefits related to exercise performance and blood pressure regulation.
8. Strawberries
Fiber: 2 grams
One of the most nutrient-dense fruits available, strawberries are loaded with manganese, vitamin C, and various powerful antioxidants. They are indeed a delicious, healthy option that you can have.
Other high-fiber fruits
Other high-fiber fruits include blueberries with 2.4 grams of fiber and blackberries with 5.3 grams of fiber per 100-gram serving.
9. Carrots
Fiber: 2.8 grams
A crunchy, tasty, and highly nutritious root vegetable, carrots are rich in magnesium, vitamin B6, vitamin K, and beta carotene, which is an antioxidant that’s turned into vitamin A.
10. Artichoke
Fiber: 5.4 grams
Not only is the artichoke one of the world’s best sources of fiber, it is also loaded with many nutrients.
11. Broccoli
Fiber: 2.6 grams
A type of cruciferous vegetable, broccoli is one of the most nutrient-dense foods that you can eat. It is packed with folate, potassium, manganese, iron, B vitamins, vitamin K, and vitamin C. What’s more, they provide potent cancer-fighting nutrients and antioxidants.
12. Brussels sprouts
Fiber: 3.8 grams
Related to broccoli, Brussels sprouts are very rich in potassium, folate, vitamin K, and potent cancer-fighting antioxidants.
Other high-fiber vegetables
Most vegetables provide significant amounts of fiber. Here are some notable examples of high fiber vegetables:
- Tomatoes: 1.2 grams
- Spinach: 2.2 grams
- Kale: 3.6 grams
Note that the above fiber contents are for raw vegetables.
13. Kidney beans
Fiber: 6.8 grams
A popular type of legume, kidney beans are also packed with various nutrients and plant-based protein.
14. Lentils
Fiber: 7.3 grams
Lentils are loaded with many important nutrients, including protein. They are very affordable yet among the most nutritious foods you can eat.
15. Split peas
Fiber: 8.3 grams
Made from the dried, peeled, and split seeds of peas, split peas are among the best sources of fiber on the planet.
16. Chickpeas
Fiber: 7 grams
Another type of legume, chickpeas are packed with essential nutrients, including protein and minerals.
Other high-fiber legumes
Almost all legumes are rich in various nutrients, including fiber and protein. Other high fiber legumes include cooked edamame with 5.2 grams of fiber, cooked black beans with 8.7 grams, cooked lima beans with 7 grams, and baked beans with 5.5 grams.
17. Oats
Fiber: 10.1 grams
One of the healthiest grain foods you can eat, oats are very rich in antioxidants, vitamins, and minerals. What’s more, they also contain potent soluble fiber known as beta glucan, which helps improve cholesterol and blood sugar levels.
18. Quinoa
Fiber: 2.8 grams
Quinoa has recently gained popularity. This pseudo-cereal is loaded with many nutrients, including magnesium, protein, iron, potassium, zinc, and antioxidants.
19. Teff
Fiber per ½ cup: 3.5 grams (cooked)
Known for its high fiber content, teff is a super-grain that you can add to your dinner plate instead of refined grains. This provides a hearty and fiber-packed kick into your meal.
20. Popcorn
Fiber: 14.4 grams
Popcorn is very rich in fiber, making it the best snack you can have if you want to increase your fiber intake. Just don’t add a lot of fat.
Almost all whole grains are rich in fiber.
21. Almonds
Fiber: 13.3 grams
A popular type of tree nut, almonds are loaded with many nutrients, including vitamin E, healthy fats, magnesium, and manganese.
22. Chia seeds
Fiber: 34.4 grams
Containing high amounts of calcium, magnesium, and phosphorus, chia seeds are immensely popular in the natural health community. They are highly nutritious and may also be the single best source of fiber that ever existed.
Other high fiber nuts and seeds
Almost all nuts and seeds hold significant amounts of fiber.
- Sunflower seeds: 11.1 grams
- Pumpkin seeds: 6.5 grams
- Fresh coconut: 9 grams
- Pistachios: 10 grams
- Walnuts: 6.7 grams
23. Russet potato
Fiber per 1 large baked Russet potato with skin: 4.8 grams
Potatoes are also an excellent source of fiber.
24. Sweet potatoes
Fiber: 2.5 grams
A popular tuber, sweet potatoes are very filling with a delicious sweet flavor. It’s loaded with various minerals, beta carotene, and B vitamins.
What’s more, they can be a tasty substitute for bread.
25. Dark chocolate
Fiber: 10.9 grams
One of the world’s most delicious foods, dark chocolate is surprisingly rich in nutrients. It is, in fact, one of the most nutrient- and antioxidant-rich foods available.
Choose dark chocolates with 70–95% or higher cocoa content and avoid those that are packed with added sugar.
Conclusion
One of the very important nutrients, fiber may help lower blood sugar levels, fight constipation, and promote weight loss.
Adding some in the list of foods that are rich in fiber to your diet can help you meet the recommended daily intake of fiber, which is 38 grams for men and 24 grams for women.
