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20 High Fiber Foods

Fiber is a food component that is quite essential to the body. It ensures your stomach remains undigested, and it finally ends up in the colon, feeding gut bacteria, which brings about a plethora of health benefits. There are lots of health benefits you stand to gain in consuming a considerable amount of fiber.

Furthermore, some specific types of fiber could lower blood sugar levels, enhance weight loss, and also combating constipation. More so, it is quite imperative to note that the standard recommended daily consumption of fiber for men and women is 38 and 25 grams, respectively.

On the contrary, numerous individuals consume just half of that or about 15-17 grams per day at best. Well, enhancing your fiber intake is quite simple. All you have to do is to include foods in your diet with a relatively high percentage of fiber.

In this article, we shall be discussing 20 foods that are high in fiber, nutritious, and satisfying.

 STRAWBERRIES

 Strawberries have an amazing taste, and they are quite a healthier alternative than any other junk or over-processed foods. They are rich sources of fiber, and they also contain other nutritional components such as vitamin C, manganese, and several antioxidants. It is quite a food and fruit you can include in your daily consumption, given its great taste and health benefits.

For every cup of strawberries, you get 3 grams of fiber. Also, you get 2 grams of fiber in every 100 grams of strawberries. They have high fiber and low-calorie content.

AVOCADO

Avocado is highly nutritious and different from other types of pear-shaped fruits. Each avocado contains a high amount of healthy fats, fiber, magnesium, potassium, vitamin E, vitamin C, and several B vitamins. It has been scientifically proven that avocado can lower cholesterol levels, protect your sight, and improve arthritis symptoms.

For every cup of avocado you consume, you get 10 grams of fiber, or you get 6.7 grams in every 100 grams.

BANANAS

Bananas are well-known fruits, and it is a good source of several nutritional components such as potassium, vitamin B6, and vitamin C. Interestingly, unripe or green bananas have a great amount of a type of indigestible carbohydrate which functionality is similar to fiber. It is referred to as resistant starch.

In a medium-sized banana, you get approximately 3.1 grams of fiber, or you get a total of 2.6 grams in every 100 grams of banana.

ARTICHOKES

Many people don't know this, but artichokes are vegetables that have more fibers per serving than any other veggie. According to the USDA, half an artichoke contains about 3 grams of fiber, which is approximately 11% of your daily requirements.

Moreover, this awesome vegetable tastes great in pizza, pasta, and even dips, but, sadly, artichokes are under-appreciated most of the time in most kitchens.

Artichokes can be served at dinner parties as they are healthy and simple to prepare. They can also be steamed to perfection.

BRUSSELS SPROUTS

It is undeniable even for people who hate this vegetable that it is filled with minerals, vitamins, and cancer prevention agents. It has numerous health benefits.

Brussels sprout is a great fiber source with up to 156 grams of each cup. These sprouts can also nourish the good bacteria in your gut. They produce vitamins and short-chain fatty acids that help support the lining of your gut.

SWEET POTATOES

Sweet potatoes have always been known to be rich in B vitamins, beta carotene, potassium, and fiber. With just one midsized potato, you could be getting up to 400% of vitamin A.

Also, sweet potatoes contain up to 4000 milligrams of fiber, with almost half being soluble. They are a great fiber source and can contribute to your overall fiber soluble consumption.

Soluble fiber is necessary if you are looking to maintain a healthy weight. Due to how much water content sweet potatoes can absorb, the more quantity you take, the fuller you are. And this helps reduces your craving for another meal.

TURNIPS

Turnips can also be referred to as root veggies. A large number of them are usually fed to animals while in smaller ones are of great value to your meal.

One nutrient that the turnip contains in abundance is the fiber followed by the potassium, calcium, and vitamin C and K.

With just half a cup, you will be getting up to 82 grams of boiled turnips. If you are looking to increase your fiber consumption, you could try the turnips as 1 cup contains over 4 grams of fiber, with 3.4% being soluble.

BLACK BEANS

Black beans don't just provide your dishes a meaty texture; they are also amazing to up your fiber intake.

With one cup of black beans, you'll get up to 15 grams of fiber, which is only about an average that a person consumes for a day.

Moreover, black beans are rich in pectin, a form of fiber that turns gummy-like when added in water. They help to delay stomach emptying and make you feel fuller for longer hours, giving your body enough time to absorb nutrients.

If you are looking to improve your protein source, black beans would also be a great option as they are also rich in protein and iron, almost fat-free and low in calories.

LIMA BEANS

This type of beans can also be referred to as butter beans. They are large, flat and have a greenish-white color.      

They are lower in total dietary fiber, but their soluble fiber content, which has many nutritional benefits, is almost identical to that of black beans, so they are a rich fiber source.

Lima beans also contain protein, carbs and a little fat. However, when raw, they could be toxic, so before eating them, they endeavor to soak and boil them.

PEARS

Pears are refreshing, juicy, and delicious, and they are also a great source of potassium, vitamin C, and a variety of antioxidants.

Another interesting fact about them is that they are an excellent fiber source. With a midsized pear, you could be getting up to 5.5 grams of fiber. Pears also contain 29% of soluble fiber, which has a lot of nutritional benefits.

Since they are high in sorbitol and fructose, pears could have a laxative effect on the body. So if you are prone to irritable bowel syndrome, you may need to reduce your pear intake.

OATS

Oats have been observed to be one of the healthiest grains, and as such, it is a rich source of minerals, antioxidants, and vitamins. It is quite beneficial in controlling cholesterol and blood sugar levels. It also contains enough fiber. You consume 16.5 grams of fiber whenever you finish a full cup of oatmeal, and you get 10.6 grams for every 100 grams you take.

FIGS

In human history, figs were one of the initial plants to be cultivated. They are highly nutritious and contain B vitamins, potassium, alongside other nourishments.

Fresh and dried figs contain high fiber, which reduces the movement of food through your guts, delaying the absorption of these nutrients in the body.

According to anecdotal evidence, over the years, dried figs have been utilized as a natural remedy to relieve bloating and constipation. Another study also discovered that pastes made from fig help in improving bowel movements.

The fiber content in dry figs is up to 37 grams per cup, so they could serve as a great option if you are looking to boost your fiber intake.

CARROTS

Among the root vegetables, the carrot stands out, given its unique taste and health benefits. It is quite crunchy, tasty, and carries several nutritional components. It is a rich source of vitamin B6, magnesium, beta-carotene, vitamin K, and many kinds of antioxidants that transform into vitamin A in your body.

They are different species of carrot, and they all contain a high amount of fiber, and interestingly, for every cup of carrot you consume, you get 3.8 grams of fiber. Also, in every 100 grams of carrot you eat, you get 2.8 grams of fiber. Considering their low-calorie content, this is high.

BEETS

Like carrots, the beet or beetroot is a root vegetable, and it is an excellent source of many health-beneficial components such as copper, fiber, manganese, potassium, iron, and folate. Beets are also a wonderful source of inorganic nitrates. Studies have shown that these nutrients prove beneficial to blood pressure regulation and performance when exercising.

For every cup of beetroot you consume, you get 3.8 grams of fiber, and per 100 grams, you get 2.8 grams.

BROCCOLI

Broccoli belongs to the family of the cruciferous veggies, and it is one of the highly nutritious foods you can ever consume on earth. It is packed with vitamin K, folate, vitamin C, B vitamins, potassium, antioxidants, and nutrients that combat cancer.

It is also high in fiber and protein, as opposed to many other veggies. Its fiber content is 2.4 grams in a cup, and per 100 grams, it is 2.6.

KIDNEY BEANS

Kidney beans are a type of legume that is popular among food types, and like other types of legume, it contains proteins that are plant-based and numerous types of nutritional components.

For the fiber content, you get 11.3 grams of fiber in a cup of cooked kidney beans, or you get 6.4 grams in every 100 grams of cooked beans.

CHICKPEAS

Chickpeas are another type of legume that is packed with lots of nutritional components. It is a rich source of fiber, mineral, protein, and the likes. Its fiber content in a cup is about 16.3 grams, while you get 8.3 grams in every 100 grams.

QUINOA

This type of food has gotten quite popular among people who are conscious of their health. It is a pseudo-cereal that possesses several health benefits. It contains protein, magnesium, zinc, potassium, iron, antioxidants, and the likes.

For its fiber content, you get 5.2 grams for every boiled cup of quinoa you consume. Also, you get 2.8 grams of fiber for every 100 grams.

POPCORN

In as much as popcorn is a snack, it also contains a considerable proportion of fiber content. Interestingly, you get about 1.5 grams of fiber whenever you finish a cup of popcorn, and you get 14.5 grams for every 100 grams.

ALMONDS

As popular as almonds are, they are packed with lots of nutrients such as vitamin E, healthy fats, magnesium, manganese, etc. It is also rich in fiber, and you get 3.4 grams for every ounce of almonds. Also, you consume 12.5 grams of fiber whenever you eat up to 100 grams.

FINAL THOUGHTS

These foods, as mentioned above, are high in fiber and several other nutritional components. You will do well to include them in your dieting. In every situation, nothing beats good health, and one of the ways good health is obtained is by eating healthy foods.

 

Sources

https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-13/

https://medlineplus.gov/ency/patientinstructions/000193.htm

https://www.nutrition.gov/topics/whats-food/fiber

https://www.ncbi.nlm.nih.gov/books/NBK218764/

 

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