High Fiber Foods List
The modern daily diet, especially in the US, is not known to be fiber-rich. In fact, studies have shown that only a small percentage of the population in the US get the recommended daily amount of dietary fiber. Eating fiber rich foods and fiber-added foods are essential in building a person’s overall health and guarding against severe diseases such as cancer, obesity, kidney stones, heart disease, and digestive problems. This article will provide you with a selection of high fiber foods that you need to include in your diet.
Why do you need fiber? Although your body does not digest fiber, you need fiber in order for your body to function properly. Fiber helps in moving the food through the digestive tract and draws fluids from the body to provide bulk to the stool. Fiber promotes a healthier digestive system, prevents obesity, and reduces the risk of cardiovascular disease and diabetes.
Experts suggest that men under 50 should consume about 38 grams of fiber daily, while women should consume 25 grams daily. For men over 50 years old, it should be 30 grams of fiber daily, while women should have 21 grams. However, it is suggested that fiber intake should be started slowly and gradually increase. To improve your fiber intake, you should check out the high fiber foods on this list. What foods are high in fiber? Let’s find out:
One cup of cooked lentils has a fiber content of 15.6 grams. Lentils belong to the family of legumes and it is rich in protein, folate, iron, phosphorus, and manganese. Aside from being rich in fiber, lentils are included in the list of foods that have the highest folate content. Lentils are always recommended for pregnant women, people with liver disease, and people under several medications. They are very easy to cook and are more versatile than the other legumes. Usually, lentils are included in many soup dishes and recipes along with other nutritious vegetable ingredients.
One cup of cooked black beans has 15 grams of dietary fiber. Other essential nutrients that you can get from black beans include protein, magnesium, thiamin, phosphorus, manganese, and folate. Black beans have very high levels of antioxidants and flavonoids that fight free radicals, thus helping to reduce the risk of cancer and other inflammatory diseases.
The total dietary fiber contained in one cup of sliced avocado is 10.5 grams. Although avocados are more popular for having high amounts of healthy fats, it is also a rich source of fiber. However, you should pick the Florida avocados variety, or the smooth-skinned and bright green avocados. This type of avocado has more insoluble fiber content than the small and darker variety. In fact, 80% of the Florida avocado’s fiber content is insoluble fiber, while the other variety has 60%. Nutritionists and doctors recommend eating avocado because it helps in lowering cholesterol and it can reduce the risk of cardiovascular disease.
One medium-sized banana contains 3.1 grams of fiber. Banana is one of the best fiber-packed fruits that you can eat. Plus, it is high in potassium and other essential nutrients that can help regulate your blood pressure. This means less risk of heart attack, stroke, and other cardiovascular diseases. The green or unripe variety is rich in resistant starch, which is a type of carbohydrate that cannot be digested and works just like fiber.
Consuming one cup of green peas per meal will provide you with about 8.6 grams of fiber, and most of them are insoluble fiber. Some of the essential nutrients that you can get from green peas include vitamin C, vitamin K, thiamin, folate, vitamin A, vitamin B6, and protein. You can also get a lot of antioxidants and phytonutrients that can help maintain good health and strong immune system. Green peas are very easy to incorporate into your diet because it can be added to soups, salads and many other dishes. If you’re vitamin C deficient, you should definitely eat more green peas because it can provide you with almost 100% of your daily recommended intake of vitamin C.
The total dietary fiber contained in one cup of chickpeas is 8 grams. Aside from fiber that promotes digestive health, you can also get other essential nutrients such as omega-6 fatty acids, protein, folate, copper, omega-3 fatty acids, and manganese. Chickpeas are a popular food all over the world, and it is the main ingredient in hummus, which is an ideal health food for lunch, snack, dinner, or any time of the day.
Just one tablespoon of whole flax seeds contains 3 grams of dietary fiber. This small seed is packed with tons of nutrients such as protein, omega-3 fatty acids, magnesium, thiamin, and copper. It is recommended for women undergoing menopause because it can ease the symptoms. You can add these flax seeds to your smoothies, soups, and salads to upgrade its nutrient content. You can also sprinkle them on your yogurt for a more satiating snack.
One cup of cooked quinoa packs 5 grams of fiber. You get a healthy dose of iron, potassium, magnesium, and vitamin B6 when you consume quinoa. It is easier to digest and gluten-free, which makes it a better breakfast, lunch, and dinner meal than other fiber rich foods. In recent years, quinoa has quickly increased its popularity among people who are always conscious about their health.
One cup of Brussels sprouts contains about 7.6 grams of fiber. Some of the most notable nutrients present in this vegetable include vitamin C, folate, manganese, vitamin K, and vitamin B6. Brussels sprouts are one of the better fiber foods that you can eat because it is known to have anti-inflammatory properties and rich in antioxidants that can lower the risk of cancer.
Raspberry contains 8 grams of fiber per cup, while blackberries can provide 7.6 grams of fiber per cup. Strawberries provide 3 grams of fiber per cup, both soluble and insoluble. Berries are usually regarded as high fiber foods, but they are also packed with nutrients that build bone density, support healthy skin, and promote stable blood sugar levels. If you really want to load up on fiber, blackberries and raspberries are the best choices. These berries are also a healthier alternative when you are craving for sweet snacks.
Dried figs are considered as high fiber foods because it contains a whopping 14.6 grams of fiber in just one cup. The amount of fiber in this fruit has an almost perfect balance between the soluble and insoluble fiber. Figs are rich in pantothenic acid, copper, vitamin B6, and potassium, which helps keep your blood pressure stable and protects against macular degeneration. You can try mixing dry figs with some almonds or other variety of nuts for a healthier and more wholesome snack. If you don’t like dried figs, you can choose fresh figs and add them to your salads, cereals, and desserts.
A medium-sized artichoke contains about 10 grams of fiber, which makes it one of the best fiber rich foods around. Aside from fiber, it is also rich in vitamin A, vitamin C, vitamin B, potassium, calcium, phosphorus, magnesium, and vitamin K. It is a low-calorie food that is packed with essential nutrients and antioxidants.
One cup of okra contains 8.2 grams of dietary fiber. Okra is rich in vitamin A, vitamin C, vitamin K, niacin, riboflavin, thiamin, iron, calcium, zinc, and protein. It is one of the top vegetables that have high amounts of calcium. If you love vegetables, then you should definitely include okra into your regular diet.
Half a cup of turnips is enough to provide you with almost 5 grams of fiber. Turnips are rich in vitamin C, magnesium, calcium, and potassium. It may be frustrating to know that many people in the US are not eating turnips because they are not as popular as other vegetables.
One cup of coconut can provide you with 7.2 grams of fiber. Coconut contains a variety of essential nutrients such as selenium, folate, omega-6 fatty acids, and manganese. Most experts suggest using coconut flour or grated coconut to add more natural fiber to your meals. It can help lower cholesterol levels and reduce the risk of cardiovascular diseases.
You have to remember that fiber foods are limited to fruits, vegetables, and grains. You cannot find them in poultry, meat, or seafood products. Other fruits that can provide you with fiber include oranges, Asian pears, and apples. If you love bread or pasta, you should choose the whole grain variety. In terms of vegetables, you should also try acorn squash, sugar snap peas, carrots, sweet potato, broccoli, collard greens, beets, and parsnips. The best thing about all of these high fiber foods is that they are all packed with so many vitamins, minerals, phytonutrients, and antioxidants that can help you become healthier inside and out. Plus, they are very easy to cook and there are plenty of recipes using these delicious foods as the main ingredients.