22 High-Fiber Foods You Should Eat

Fiber is incredibly essential as it leaves the stomach undigested and ends up in the colon, friendly gut bacteria is fed, leading to various health benefits Weight loss, lower blood sugar levels and fight constipation may also be promoted by certain types of fiber The recommended daily intake for women is 25 grams and for […]

Fiber is incredibly essential as it leaves the stomach undigested and ends up in the colon, friendly gut bacteria is fed, leading to various health benefits

Weight loss, lower blood sugar levels and fight constipation may also be promoted by certain types of fiber

The recommended daily intake for women is 25 grams and for men is 38 grams

However, around half of that, or 15–17 grams of fiber per day is only eaten by most people.

Fortunately, fiber intake increase is relatively easy which is to simply integrate foods into the diet that have a high percentage (%) of fiber per weight.

Below are 22 high-fiber foods that are both healthy and satisfying.

High Fiber Foods
  1. Pears (3.1%)

A popular type of fruit that is both tasty and nutritious is pear and is one of the best fruit sources of fiber.

Fiber content contained in pear is 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams

 

  1. Strawberries (2%)

Strawberries are incredibly delicious and in addition, a much healthier option than any junk food.

Interestingly, they’re also among the most nutrient-dense fruits which can be eaten as they are loaded with vitamin C, manganese and various powerful antioxidants.

Fiber content contained in strawberries is 3 grams in one cup, or 2 grams per 100 grams. Given their low calorie content, this is very high.

 

 

  1. Avocado (6.7%)

Different from most fruits is avocado as instead of being high in carbs, it’s loaded with healthy fats.

Very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins are avocados and numerous health benefits are also present in them

Fiber content in avocados is 10 grams in a cup, or 6.7 grams per 100 grams

 

  1. Apples (2.4%)

Among the tastiest and most satisfying fruits to eat are apples as they are also relatively high in fiber.

Fiber content in apples is 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams

 

 

  1. Raspberries (6.5%)

Being highly nutritious with a very strong flavor are raspberries and they are loaded with vitamin C and manganese.

Fiber content is raspberries is one cup contains 8 grams of fiber, or 6.5 grams per 100 grams

 

 

 

  1. Bananas (2.6%)

 

A good source of many nutrients, including vitamin C, vitamin B6 and potassium are bananas.

In a green or unripe banana, significant amount of resistant starch is contained which is a type of indigestible carbohydrate that functions like fiber.

Fiber content in bananas is 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams

Other high fiber fruits may include Blueberries with 2.4% and blackberries with 5.3%

  1. Carrots (2.8%)

A root vegetable that is tasty, crunchy and highly nutritious is carrot as its high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in the body.

Fiber content in carrots is 3.6 grams in one cup, or 2.8 grams per 100 grams. Given their low calorie content, this is very high.

  1. Beets (2.8%)

A root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium is known as the beet or beetroot.

Inorganic nitrates are loaded in beets, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance

Fiber content in beets is 3.8 grams per cup, or 2.8 grams per 100 grams.

  1. Broccoli (2.6%)

A type of cruciferous vegetable and one of the most nutrient-dense foods on the planet is broccoli and is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains antioxidants and potent cancer-fighting nutrients.

When compared to most vegetables, broccoli is also relatively high in protein.

Fiber content in broccoli is 2.4 grams per cup, or 2.6 grams per 100 grams

  1. Artichoke (8.6%)

Headlines are not made very often for artichoke. However, artichoke is high in many nutrients and one of the world’s best sources of fiber.

Fiber content in artichoke is 10.3 grams in one artichoke, or 8.6 grams per 100 grams

 

  1. Brussels Sprouts (2.6%)

 

A type of cruciferous vegetable that is related to broccoli is called Brussels sprout and they are very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.

Fiber content in Brussels sprout is 4 grams per cup, or 2.6 grams per 100 grams

Significant amounts of fiber are contained in almost all vegetables. Kale (3.6%), spinach (2.2%) and tomatoes (1.2%) are included as other notable examples

  1. Lentils (7.9%)

Very cheap and among the most nutritious foods on earth are lentils and are very high in protein and loaded with many important nutrients.

Fiber content in lentils are 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams

  1. Kidney Beans (6.4%)

A popular type of legume is kidney beans. Similar to other legumes, they’re loaded with plant-based protein and various different nutrients.

Fiber content in kidney beans is 11.3 grams per cup of cooked beans, or 6.4 per 100 grams.

  1. Split Peas (8.3%)

Made from the dried, split and peeled seeds of peas are called split peas.

Fiber content in split peas is 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams.

  1. Chickpeas (7.6%)

Another type of legume that’s loaded with nutrients, including minerals and protein is chickpea.

Fiber content in chickpea is 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams

High in protein, fiber and various nutrients are most of the legumes. They’re among the world’s cheapest sources of quality nutrition when prepared properly.

Black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%) are included in other high-fiber legumes.

  1. Quinoa (2.8%)

A pseudo-cereal that has become incredibly popular among health-conscious people in the last few years is quinoa.

Many nutrients are loaded in it, including protein, magnesium, iron, zinc, potassium and antioxidants, to name a few.

Fiber content in quinoa is 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams

 

  1. Oats (10.6%)

Among the healthiest grain foods on the planet are oats as they are very high in vitamins, minerals and antioxidants.

A powerful soluble fiber known as oat beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels is contained in them.

Fiber content in oats is 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams

  1. Popcorn (14.5%)

Popcorn may be the best snack to eat if the aim is to increase the fiber intake.

Fiber in air-popped popcorn is very high, calorie for calorie. However, if fat is added a lot, then the fiber-calorie ratio will be reduced significantly.

Fiber content in popcorn is 1.2 grams per cup of air-popped popcorn, or 14.5 grams per 100 grams

Fiber is high in nearly all whole grains.

  1. Almonds (12.5%)

A popular type of tree nut is almonds as they are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.

Fiber content in almonds is 3.4 grams per ounce, or 12.5 grams per 100 grams

  1. Chia Seeds (34.4%)

Tiny black seeds that are immensely popular in the natural health community are chia seeds

They’re highly nutritious, high amounts of magnesium, phosphorus and calcium is contained in them

The single best source of fiber on the planet might also be chia seeds.

Fiber content in chia seeds is 10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams

A significant amount of fiber is contained in most nuts and seeds. Coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%) are included in examples

  1. Sweet Potatoes (2.5%)

A popular tuber that is very filling and has a delicious sweet flavor is called sweet potato and is very high in beta-carotene, B vitamins and various minerals.

Fiber content in a medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber, or 2.5 grams per 100 grams.

  1. Dark Chocolate (10.9%)

 

Arguably one of the world’s most delicious foods is dark chocolate and is also surprisingly high in nutrients and one of the most antioxidant-rich and nutrient-dense foods on the planet.

Dark chocolate should be ensure to choose that has a cocoa content of 70–95% or higher and avoid products loaded with added sugar.

Fiber content in dark chocolate is 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams

The Bottom Line

An important nutrient that may promote weight loss, lower blood sugar levels and fight constipation is fiber.

The recommended daily intake of 25 grams for women and 38 grams for men is not met by most people.

From the above list try to add some of the foods to the diet to easily increase the fiber intake.

 

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