22 High Fiber Foods You Should Eat:
Fiber is a term used to cover all types of carbohydrates that the human body can digest. Even if your body does not use fiber for energy doesn’t mean it isn’t essential for overall health.
When consumed, fiber provides benefits such as:
- Reducing cholesterol:
Fiber, when present in the digestive tract, reduces the absorption of cholesterol. This is especially true when we take medication to reduce cholesterol in the body, such as statins and fiber supplements.
- Healthy Weight:
Fruits and vegetables which are high in fiber have lower calories. Fiber also slows digestion in the stomach, which makes you feel fuller for longer.
- Adds Bulk:
People who suffer from constipation should add fiber to their diet because it adds bulk to their digestive tract as it does not digest it. Fiber also stimulates the intestines
- Controls blood sugar level:
The body takes longer to break down high fiber foods this way, the person’s blood sugar level remains consistent; this is especially helpful for people who are diabetic.
- Reduces gastrointestinal cancer risk:
Fiber protects the body from certain types of cancer, which includes Colon cancer. There are many reasons for this; for example, pectin in apples has antioxidant properties.
Although foods that contain fiber are right, too much cannot be eaten at one. The fiber-containing foods must slowly be incorporated into one’s meal plan to avoid gas and bloating problems.
Here are 22 high fiber foods:
Pear contains 3.1 grams of fiber. Pears are popular fruits, and they are both healthy and tasty. They are one of the best sources of fiber with regard to fruit.
FIBER CONTENT: A medium-sized raw pear contains 5.5 grams or 3.1 grams per 100 grams
Strawberries are delicious and best eaten when fresh. They are one of the most nutrient-loaded fruits, and they contain lots of vitamin C, manganese, and antioxidants.
FIBER CONTENT: 1 cup of strawberries contains 3 grams of fiber or 2 grams per 100 grams
Avocado is a unique fruit; but instead of being high in carbohydrates, it is high in healthy fats. They have a large quantity of vitamin C, magnesium, vitamin E, and different B Vitamins.
FIBER CONTENT:1 cup of raw avocado consists of 10 grams or 6.7 grams per 100 grams.
Apples are the tastiest and satisfying fruits one can eat, and the best part is they are available most easily. They are also very high in fiber.
FIBER CONTENT: One medium-sized, raw apple contains 4.4 grams of fiber or 2.4 grams per 100 grams.
Raspberries have a robust flavor, but they are also highly nutritious. They are filled with vitamin C and manganese.
FIBER CONTENT: 8 grams of fiber in one cup of raw raspberries contains or 6.5 grams per 100 grams.
Bananas have many nutrients. They are a source of Vitamin C, vitamin B6, and potassium. An unripe or green banana contains a large amount of resistant starch, an indigestible carb that functions like fiber.
FIBER CONTENT: One medium-sized banana consists of 3.1 grams or 2.6 grams per 100 grams.
Beet or beetroots are root vegetables; they contain high quantities of multiple nutrients, such as iron, copper, manganese, potassium, and folate. Apart from these nutrients, beets are also loaded with inorganic nitrates; nitrates have various benefits related to blood pressure regulation and exercise performance.
FIBER CONTENT: One cup of raw beers contains 3.8 grams of nutrients or 2.8 grams per 100 grams
Carrots are also highly nutritious root vegetables. They are high in nutrients such as vitamin K, vitamin B6, magnesium, and beta carotene,which is turned into vitamin A in the body.
FIBER CONTENT: 1 cup of raw carrots contains 3.6 grams of fiber or 1.8 grams per 100 grams
Broccoli is a cruciferous vegetable and one of the most nutrient-dense foods on the planet. They are filled with vitamin C, vitamin K, B vitamins, iron, folate, potassium, and manganese and contain antioxidants and cancer-fighting nutrients.
FIBER CONTENT: 1 cup contains 2.4 grams of fiber or 2.6 grams per 100 grams.
Artichoke is not very famous; nevertheless, it contains many nutrients and is one of the world’s best sources of fiber.
FIBER CONTENT:1 raw artichoke has 6.9 grams of fiber or 5.4 grams per 100 grams.
11. BRUSSEL SPROUTS:
Brussels sprouts are also a cruciferous vegetable that is related to broccoli. They are very rich in vitamin K, potassium, folate, and potent cancer-fighting antioxidants.
FIBER CONTENT: 1 cup of raw Brussels sprouts contains 3.3 grams of fiber or 3.7 grams per 100 grams.
Lentils are one of the most nutritious foods and are also very readily available and cheap. They are very rich in protein and have many other essential nutrients
FIBER CONTENT: 1 cup of cooked lentils contains 13.1 grams of fiber or 7.3grams per 100 grams.
13. KIDNEY BEANS:
Kidney beans are a type of legume, and they are loaded with plant-based protein and various nutrients.
FIBER CONTENT: 1 cup of cooked beans contains 12.2 grams of fiber or 6.8 grams per 100 grams.
14. SPLIT PEAS:
Split peas are made from dried, split, and peeled seeds of peas.
FIBER CONTENT: 1 cup of cooked split peas contains 16.3 grams of fiber or 8.3 per 100 grams.
Chickpeas is yet another type of legume loaded with nutrients which include minerals and proteins. Chickpeas are most commonly used in hummus, which is one of the most effortless spreads to make.
FIBER CONTENT: 1 cup of cooked chickpeas contains 12.5 grams of fiber per 7.6 grams per 100 grams.
Many other such legumes are rich in protein and fiber. They include:
–Cooked black bean: 8.7 grams
–Cooked edamame: 5.2 grams
–Cooked lima beans: 7 grams
–Baked beans: 5.5 grams
Quinoa is a pseudo-cereal that, in recent years, has become popular amongst people who are health conscious. Quinoa is rich in many nutrients, which again include iron, protein, magnesium, and potassium.
FIBER CONTENT: 1 cup of cooked quinoa has 5.2 grams of fiber per 2.8 grammar per 100 grams.
Oats are one of the most nutritious grains that can be consumed on a daily basis. They are again very rich in minerals, proteins, and antioxidants. Oats contain a robust soluble fiber called beta-glucan, which has beneficial effects on blood sugar and cholesterol levels.
FIBER CONTENT: 1 cup of raw oats contains 16.5 grams of fiber or 10.1 grams per 100 grams.
Popcorn is the best snack for anyone who is looking to increase fiber intake. Air-popped corn is mostly very high in fiber, but adding a lot of fat to it, such as butter, will reduce the fiber and increase the calorie content.
FIBER CONTENT: 1 cup of air-popped popcorn contains 1.15 grams of fiber or 14.4 grams per 100 grams.
Almonds are a type of tree nut which are high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium.
FIBER CONTENT: 3 tablespoons of almond flour will contain 3 grams of fiber per spoon or 13.3 grams per 100 grams.
20. CHIA SEEDS:
Chia seeds are tiny black seeds which are very popular, and they contain high amounts of magnesium, phosphorus, and calcium.
FIBER CONTENT: 1 ounce of dried chia seeds will contain 9.75 grams of fiber or 34.4 grams per 100 grams.
21. SWEET POTATOES:
Sweet potato is a very common tuber. It is very rich in beta carotene, B vitamins, and various minerals.
FIBER CONTENT: A medium boiled sweet potato will contain 3.8 grams of fiber (without skin) or 2.5 grams per 100 grams.
22. DARK CHOCOLATE:
Apart from being a delicious food, dark chocolate is also very high in nutrients, and it is also one of the most antioxidant foods on the planet. One must always remember that good dark chocolate rich in nutrients will contain 70-95% or higher cocoa content.
FIBER CONTENT: a 1-ounce piece of 70-85% cacao will contain 3.1 grams of fiber or 10.9 grams per 100 grams.
Lastly, most people do not consume the amount of fiber they are supposed to, 25 grams for women and 38 grams for men. People can increase their fiber intake by incorporating the above foods into their regular diet because clearly, fiber is essential.