30 Best High-Fiber Foods
If you’re trying to increase the amount of fiber in your diet, these are the 30 High-Fiber Foods that will help.
Fiber is a type of carbohydrate that isn’t digestible by the body, as per Harvard Health. It is able to reduce blood sugar levels, cut cholesterol and even help in preventing colon cancer. Yet, a small percentage of people have sufficient fiber from their diet.
It is suggested that individuals consume 25 to 35 grams of fiber per day according the Harvard Health. Foods that contain fiber and are not ones that boast “added fiber”–is the most effective way to boost your intake of fiber according to Carolyn Brown, RD Nutritionist in the Indigo Wellness Group.
Here’s a list of high fiber foods and the various ways to eat these.
We’re all familiar with the sunny yellow variety, but corn is available in a range of colors, from pink to blue to black. Corn is an entire grain that has plenty of fiber and numerous health benefits like helping to fight certain cancers in the words of Harvard Health.
A single an ear of corn has two grams of fiber in accordance with the United States Deapartment of Agriculture (USDA). The popcorn is also an excellent and low-calorie source of fiber having around 8.7 grams of fiber in a package of microwave popcorn as per USDA.
White beans are an excellent sources of fiber. A cup of blanched beans provides 12.6 grams of fiber in accordance with USDA.
Alongside being rich in protein, fiber, and iron White beans are also one of the most nutritious sources of potassium with 1190 milligrams per cup. It is recommended that the National Health Institute recommends daily intake of 2,600-3400 milligrams of potassium for the majority of adults.
Beans have a bad reputation in the context of gasoline, yet the main thing is to increase the amount of fiber you consume slowly, Brown said. “If you eat only (low-fiber) foods at the moment you shouldn’t abruptly switch to having 40 grams of fiber per day, as that could create lots of stress for your digestive tract.”
A cup cooked of black beans contain about 15g of fiber as well as around fifteen grams of protein in accordance with USDA. Black beans are rich in nutrients and antioxidants, as shown in the study conducted in 2015 by Nutrients. When you are adding beans and other foods high in fiber into your daily diet, make sure to drink plenty of water as well, Brown said.
Kidney beans are a great source of iron, protein and fiber in accordance with USDA. A cup of kidney beans that are canned has eleven grams of fiber and 13.4 grams of protein and 3 milligrams of iron.
Beans are also a good source of magnesium and potassium and magnesium, both of which aid with the function of the heart and control blood pressure according to National Kidney Foundation.
Also called chickpeas The legumes can be found in two types of lighter-colored “Kabuli” kind, which is the more common across the United States, and the darker “Desi” type, which is commonly utilized for cooking in India as well as those in Middle East, according to Harvard Health. A cup of cooked chickpeas has 12.5 grams of fiber as well as 14.5 grams of protein as per USDA.
Avocado can be an excellent source of fiber; one avocado is packed with 13.5 grams of fiber as per the USDA. Avocados are also a great source of monounsaturated fats, the “good” type that may reduce cholesterol and lower the risk of developing heart diseases in the words of the American Heart Association. Avocados have 19.7 grams of monounsaturated fat.
The switch from traditional pasta to whole wheat is a fantastic option to add more fiber into your diet. “Really small changes can result in a change,” Brown said. One cup of whole wheat pasta is packed with more than 4,500 grams of fiber as per USDA.
But whole wheat pasta is an experience for those who prefer the white variety. The grocery stores will likely offer whole-wheat pasta in a variety of varieties and shapes. You might want to try several varieties to determine the one that has the flavor and texture you enjoy most.
If you’ve always been white rice eater The chewier texture and sweeter taste of brown rice may take some time to adjust to but it’s worth it. Every cup of brown rice contains more than three grams of fiber as per USDA.
Popular widely used in East Asian cuisine, edamame are young soybeans that are cooked inside the pod. They can be popped out of the pod and into your mouth or mix them up into a delicious dip. One cup of edamame has 18.4 milligrams of protein as well as 8 grams fiber in accordance with USDA.
White bread and refined cereals are milled. This means that the outer layer on the grains (bran) is removed, as has the germ, a small part of the kernel which acts in the role of seed’s “embryo.” Whole wheat contains the fiber- and nutrient-rich elements, as per the American Heart Association. Switching from white for whole wheat bread is an excellent choice for your health. One slice of whole-wheat bread is about 2.25 grams of fiber in accordance with USDA.
“Making it your staple can make a huge difference with regard to the amount in grams of fiber you’re getting” Brown added. Brown.
The tiniest member belonging to the family of legumes is extremely full of fiber, with 20.5 grams in a cup according to USDA. Furthermore, lentils are abundant in iron, protein, as well as vitamin C. They have 12.5 milligrams iron per milligram, 47.2 grams of protein and 8.6 milligrams of vitamin C.
Like most fruits with edible skins peaches are very nutritious and rich in fiber when their skins remain intact. “Keeping the skin intact is crucial to ensure that you get enough fiber,” Brown said. A medium-sized pear that is unpeeled is packed with approximately 5.5 milligrams of fiber as per USDA.
Artichokes aren’t just rich in fiber, they also have vitamin C and vitamin K as well as magnesium as well as potassium. One boiling artichoke is packed with 6.8 grams of fiber as per USDA.
One cup of oats has 16.5 grams of fiber as per the USDA. Additionally, oats are rich in beta-glucan which is a specific kind of fiber with extremely powerful effects on cholesterol levels as per this review published in 2019 from Frontiers of Nutrition.
Oats are also a great mixture of both soluble and insoluble fiber. Soluble fiber is a digestive aid and can reduce the risk of developing heart diseases, while insoluble fiber can help food flow more efficiently throughout the digestive system, as per MedlinePlus.
If they’re blue-black, ruby-red, or red-red, raspberries are superfoods for nutrition. One cup of them contains eight grams of fiber as per the USDA. It also contains vitamin C with 32 milligrams. Vitamin C is an antioxidant that is powerful. These are chemicals which can protect cells from damage as per Harvard Health.
If the raspberries aren’t available buying them frozen can be more affordable for you. Strawberries, blueberries and blackberries are all great choices for satisfying your daily fiber requirements as well.
The humble pea, sucked straight from the pod, purchased frozen , cooked or dried, and then made into split-pea soup is a delicious and varied source of fiber. A cup cooked with peas weighs not too bad 8.8 grams as per USDA.
As we’ve all heard, the fact that broccoli is very beneficial for the body. It is part of the cruciferous vegetables family and well-known for its anti-cancer characteristics (according to a review in 2015 of Current Pharmacology Reports);this veggie also has a decent amount of fiber. around 5 grams of fiber per small piece of boiled broccoli, as per the USDA.
If it comes to apples the skin is the main thing to consider. You have to remove it otherwise you’ll miss the fiber and numerous beneficial phytochemicals according to Harvard Health. Phytochemicals are the substances in plants that can reduce the risk of getting cancer according to The National Cancer Institute.
“Once you remove the outer skin, you’re taking off lots of the goodness that’s inside,” Brown said. One medium-sized apple has around 4.4 grams of fiber as per USDA.
Almonds, and almost any other edible food item as well as seed you could think of — pumpkin seeds or pistachios for instance–are excellent sources of fiber and contain healthy nutrients like protein, fats magnesium, potassium, and in accordance with Harvard Health.
However, all that deliciousness comes with a the high calories and you should keep an focus on the serving sizes. One cup of almonds is packed with the equivalent of 18 grams of fiber as per USDA.
It’s most commonly referred to as a primary ingredient in whisky and beer however, barley is an entire grain and is a rich source of vitamins, fiber minerals, beta glucan which is a heart-healthy ingredient that reduces cholesterol according to Harvard Health.
A cup of hulled barley (meaning that it’s not over processed) has 31.8 grams of fiber in accordance with USDA. Barley can be added to salads, soups, or to substitute rice.
This high-protein pulse (the umbrella term used for legumes and beans) is a popular ingredient in Indian cuisine, which is typically found in stews and soups. However, whether you decide to mix them into soups that are hearty or mix them into the bowl of grains there is one thing that is for certain that split peas are an excellent source of fiber. In fact, a single cooked cup has 16.3 milligrams of fiber as per USDA.
There was a time when you hated the tiny cabbages when you were a child, but now with so many recipes that are delicious there’s no reason why you should avoid Brussels sprouts off your diet. This is especially true since they are an ideal source of protein. They’re rated at 2 grams per half-cup boiling, as per the USDA. Also, they contain two grams of fiber. Try roasting them with crunchy carrots and capers or charred and served with Pancetta glaze and some figs.
They also contain calcium, protein, phosphorous, as well as a myriad of minerals and vitamins in tiny amounts, these grains are full of fiber. One ounce of chia seeds contains nearly 10-grams of fiber in accordance with USDA. Additionally, they’re extremely simple to include into your diet. Sprinkle chia seeds on your smoothies, oatmeal, or even salads. They can also be combined with nut milk to make delicious and nutritious pudding, or even use them to replace eggs in baking.
What’s so great about guava? This fleshy tropical fruit supply around three grams of fiber it also contains a significant amount of Vitamin C as per the USDA. Guavas contain the equivalent of 125 milligrams vitamin C.
Sweet potatoes are a great food source for vitamin A and vitamin B6 Vitamin C as well as potassium and fiber, as per Harvard Health. They’re also high in phytochemicals with the potential to help prevent diseases. A single sweet potato of medium size in its cooked state (with the skin still on) has nearly four grams of fiber as per USDA.
They’re renowned for their vision-supporting amount of vitamin A however, it’s also important to take a bite of carrots as they’re loaded with water and fiber. A cup of chopped carrots is packed with 3.5 milligrams of fiber, and around 113 grams water as per USDA.
The ruby-red (or yellow, or red-and white striped) root vegetable isn’t everybody’s favorite however if you enjoy that earthy taste that comes from beets There are plenty of good reasons to include them into your diet. A half cup cooked with beets has about 2-grams of fibre in accordance with USDA.
Include this leafy green vegetable to your menu to increase their fiber content. As per the USDA the USDA, one cup of chopped, cooked collard greens contains around eight grams fiber as well as 773 micrograms vitamin K, which are essential in bone health as per Harvard Health.
If you’re looking for a multi-purpose grain that’s packed with both fiber and protein and protein, you’re not going to be disappointed with quinoa, as per Harvard Health. There are over 5 grams of fibre and eight grams of protein in the cup you cook quinoa as per the USDA. There are a myriad of ways to prepare quinoa – from adding it to salads or soup, or even using it to replace rice or pasta, you’ll never be bored.
Do you want to indulge in your passion in chocolaty occasionally again? It’s a surprise! A single piece of chocolate that is dark (containing 70%-85 percent cacao solids) contains more than eleven grams of fiber as per USDA.
If you’re trying to boost the amount of fiber content in your diet, there are plenty of ways to increase the amount of fiber in your diet. From leafy greens, berries whole grains, to numerous other items, there is something for everyone.
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