High Fiber Foods
Fiber is an important part of a healthy diet. Fiber, or roughage, is the indigestible part of food that passes through the body. High fiber foods help improve your health.
Actually, high fiber foods also have numerous other health benefits, like weight loss, lower cholesterol, and a reduced risk of type 2 diabetes. Fiber may also reduce the risk of gastrointestinal cancers like colon cancer.
Additionally, high fiber foods may also help you to lose excess weight in a healthy way and keep it off. Fiber increases satiety and helps you feel full on fewer calories overall. Women should aim for at least 25 grams of fiber per day while men should aim for at least 30 grams per day.
Let’s move on to the list of 28 high fiber foods you can add to your diet today.
Black Beans
Black beans have about 6-7 grams of fiber per half cup. These beans are also a healthy source of plant based protein. Together with rice, black beans are a complete source of all the essential amino acids. Black beans also add a nice filler to tacos, burritos, salads, soups and chili.
Lentils
Lentils are another healthy source of plant based protein that are high in fiber and add bulk and substance to many meals and soups. With 7 to 8 grams of fiber per half cup, lentils are an excellent addition to any diet. They also contain about 9 grams of protein per serving.
Kidney Beans
These beans are a great addition to a hearty winter chili. With over 6 grams of protein per half cup, they are another plant based protein you can count on to help you meet the recommended intake of fiber. Like the two preceding beans on this list, kidney beans can also be added to salads, soups, tacos or more to help supply health benefits, fiber and substance to a meal.
Split Peas
Split Peas are often found in split pea soup, but also make a nice addition to casseroles or other meals. This heart vegetable contains over 8 grams of fiber per half cup serving.
Chickpeas
This legume is great in soups, chili, on salads and in hummus. Chickpeas are also another good source of protein. Chickpeas contain over 7 grams of fiber per half cup.
Popcorn
You heard that right. Popcorn is one of the healthiest snacks you can eat, provided you do not load it up with butter, salt and sugar. Air popped popcorn has about 14 grams of fiber per 100 grams of kernels, which makes a ton of air popped popcorn. Popcorn is also extremely low in calories, so it makes a good snack addition for those watching their calories.
Chia Seeds
At close to 35 grams of fiber per half cup, this seed is an extremely good source of fiber to add to your diet. However, chia seeds are also extremely calorie and fat dense with over 31 grams of fat and close to 500 calories per half cup. You will want to watch your portion sizes with this treat.
Oats
Whole grain oats are a nice hearty breakfast which will keep you full for several hours and can aid in blood sugar control. Oats may also aid in heart health and lowering your cholesterol. 100 grams of dry oats has over 10 grams of fiber. The typical serving size of oats is 40 grams, so keep in mind that fiber content will be proportional to the amount of oats that you eat.
Quinoa
In recent years, quinoa has become increasingly popular among health-conscious people. It is a nice alternative to rice, pasta or potatoes as a side dish and is also a good carbohydrate source after a workout. You can also spice up quinoa with different flavors or spices. Quinoa has about 3 grams of fiber per half cup.
Broccoli
This cruciferous vegetable may have anti-cancer and anti-aging properties. It is also a great source of many vitamins and minerals, and it is a low calorie side addition to any meal. One cup of raw broccoli has over 4 grams of fiber.
Brussel Sprouts
This vegetable may also reduce the risk of certain cancers. It is tasty when roasted with a little olive oil in the oven, and it makes a nice addition to a weeknight meal. Raw brussel sprouts have other 3 grams of fiber per cup.
Strawberries
Strawberries are a fruit that is rich in vitamins and nutrients. They are also a delicious summer snack or healthy dessert option. Strawberries have 3 grams of fiber per one cup. However, because strawberries are low in calories, a two cup serving may bump up the fiber or nutrient content. For even more health benefits, mix one cup of strawberries with an array of other fruits.
Avocado
Avocado is a fruit that is high in heart healthy unsaturated fats, as well as other nutrients and fiber. About one half cup of this fruit has nearly 7 grams of fiber. Just use portion control when adding avocado to a salad or sandwich, as half a cup has roughly 150 calories.
Spinach
This vegetable is one of the most nutrient dense options you can choose, and also contains about 2 grams of fiber per half cup. Also low in calories, this food is an excellent addition to salads , or cooked in soups and other dishes or on its own as a side.
Raspberries
Raspberries are surprisingly high in fiber, and they are as delicious as they are nutritious. Try them as a nice dessert or with a combination of other fruits. Just half a cup of this scrumptious fruit has over 6 grams of fiber.
Apples
One medium size fruit has over 4 grams of fiber, and a large apple contains even more fiber. Sliced apples are also delicious as a substitute for jellies and jams, or as an afternoon snack.
Blueberries
Blueberries are loaded with nutrients and antioxidants, and they might even improve blood flow to working muscles during exercise and improve endurance. Blueberries contain over 3 grams of fiber per 1 cup serving for just 85 calories.
Cherries
Cherries are one of the new foods receiving attention for their potential role reducing inflammation and oxidative stress. To be honest, cherries might also improve exercise performance and recovery. For one cup and just 77 calories, you can get about 2.5 grams of fiber as well as numerous nutrients and antioxidants into your diet.
Carrots
Carrots are loaded with vitamins and minerals and are an excellent source of Vitamin A, a nutrient needed for good eye health. For one half cup of raw carrots, you also get nearly 3 grams of healthy fiber.
Artichoke
Artichoke has about 5.5 grams of fiber per raw half cup serving. This vegetable is delicious roasted in the oven with some olive oil. Without oil, half a cup of this dish has less than 50 calories, making it a great choice for those watching their weight.
White Potatoes
White potatoes often get a bad reputation, but that reputation is really only deserved if you eat this food loaded with butter, sour cream and bacon. On their own, white potatoes are an excellent source of potassium, other nutrients and fiber. For about 160 calories, one medium white potato has about 4.5 grams of fiber.
Sweet Potatoes
Sweet potatoes are an excellent source of vitamin A and vitamin B-6. One cup has just 114 calories. Like white potatoes, sweet potatoes are also an excellent food choice before or after a workout.
Oat Bran
Oat bran is a satiating breakfast choice. For a hearty 250 calories, you clock in around 15 grams of fiber. This is also a good choice to add to protein-rich and calcium-packed Greek Yogurt for a more complete meal.
Blackberries
Blackberries are an excellent source of nutrients and are delicious when mixed in with raspberries and strawberries, two other high fiber fruits that made this list. Just 70 calories worth of blackberries contains over 5 grams of fiber.
Passion Fruit
While it may be a bit more difficult for you to find this fruit in your local grocery store, passion fruit contains over 10 grams of fiber per 100 calorie serving.
Flax Seeds
While very high in calories, small amounts of flax seeds can be added to smoothies or salads to supply fiber and healthy fats. A half cup serving boasts over 500 calories, but also over 27 grams of fiber.
Almonds
Almonds are a delicious snack and are good for your heart. Roughly one serving of almond has over 3 grams of fiber. A quarter cup serving also contains over 7 grams of protein and lots of healthy fat too.
Sunflower Seeds
This is another high fiber, high fat, high calorie food that is rich in nutrients and minerals. One cup has over 800 calories, but also over 12 grams of fiber.
Conclusions
The foods on the list are high in fiber and other healthy nutrients. I urge you to try to incorporate some of the items on today’s list into your diet for better health and wellness.
