We can consume high fiber foods based on our body needs, which is why today we will discuss the 22 amazing high fiber foods we have and their fiber content.
Meanwhile, when a person’s diet includes high-fiber foods, it has many benefits, such as maintaining gut health, enhancing heart health, lowering blood sugar levels, fighting constipation and promoting weight loss.
High-fiber foods/diets may also help reduce the risk of obesity and diabetes.
Most people do not meet the recommended intake of 25 grams for women and 38 grams for men.
However, most people only eat about half of it and only eat 15-17 grams of fiber a day.
Fortunately, increasing the intake of fiber is relatively easy because it can be done by simply integrating food into the diet, which is high (%) in fiber per weight.
Here are 22 healthy and satisfying high-fiber foods:
1. Pear (3.1%)
Pear is a popular fruit that is both delicious and nutritious. This is one of the best sources of fruits for fiber.
Fiber content:
5.5 grams of medium-sized pears, 3.1 grams per 100 grams.
2. Strawberries (2%)
Strawberries are delicious and healthier than any junk food.
Interestingly, they are also one of the most nutritious fruits you can eat, containing vitamin C, manganese and a variety of powerful antioxidants.
Fiber content:
3 grams per cup, or 2 grams per 100 grams. Given their low calorie content, this is high.
3. Avocado (6.7%)
Avocados are different from most fruits. It is not as high as carbohydrates, but full of healthy fats.
Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have many health benefits.
Fiber content:
10 grams in a cup, 6.7 grams per 100 grams.
4. Apple (2.4%)
Apples are the most delicious and satisfying fruit you can eat. Their fibers are also relatively high.
Fiber content:
4.4 grams of medium-sized apples, 2.4 grams per 100 grams.
5. Raspberry (6.5%)
Raspberries are highly nutritious and have a strong flavor. They are filled with vitamin C and manganese.
Fiber content: 1 cup contains 8 grams of fiber, or 6.5 grams per 100 grams.
Please read also: 13 Nutritional and Health Benefits of Pineapple Juice
6. Banana (2.6%)
Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.
Green or immature bananas also contain a lot of resistant starch, a difficult-to-absorbing carbohydrate that works like fiber.
Fiber content:
3.1 g medium banana, 2.6 g per 100 g.
Other high fiber fruits
Blueberries (2.4%) and blackberries (5.3%).
7. Carrots (2.8%)
Carrots are a root vegetable that is delicious, crispy and nutritious.
It is high in vitamin K, vitamin B6, magnesium and beta-carotene, which is an antioxidant that turns into vitamin A in the body.
Fiber content:
3.6 grams per cup, 2.8 grams per 100 grams. Given their low calorie content, this is high.
8. Beets (2.8%)
Beet or beetroot is a root vegetable that is among a variety of important nutrients such as folic acid, iron, copper, manganese and potassium.
Beets are also packed with inorganic nitrates, which nutrients show various benefits associated with blood pressure regulation and motor performance.
Fiber content:
3.8 grams per cup, or 2.8 grams per 100 grams.
9. Broccoli (2.6%)
Broccoli is a cruciferous vegetable and one of the most nutritious foods on the planet.
It contains vitamin C, vitamin K, folic acid, B vitamins, potassium, iron and manganese, and contains antioxidants and effective anticancer nutrients.
Broccoli also has relatively high protein compared to most vegetables.
Fiber content:
2.4 grams per cup, or 2.6 grams per 100 grams.
10. Artichokes (8.6%)
Artichokes don’t make headlines often. However, this vegetable is high in many nutrients and is one of the best fiber sources in the world.
Fiber content:
10.3 grams of artichoke, 8.6 grams per 100 grams.
Please read also: List of high-protein foods you should know
11. Brussels Sprouts (2.6%)
Brussels Sprout is a cruciferous vegetable associated with broccoli.
They are very high in vitamin K, potassium, folic acid and effective anticancer antioxidants.
Fiber content:
4 grams per cup, or 2.6 grams per 100 grams.
Other high-fiber foods under vegetables
Almost all vegetables contain a lot of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).
12. Lentils (7.9%)
Lentils are very cheap and are one of the most nutritious foods on the planet. They are high in protein and are filled with many important nutrients.
Fiber content:
15.6 grams of cooked lentils per cup, or 7.9 grams per 100 grams.
13. Kidney beans (6.4%)
Kidney beans are a popular bean. Contains plant-based proteins and various nutrients.
Fiber content:
11.3 grams of cooked beans per cup, or 6.4 grams per 100 grams.
14. Peas (8.3%)
Peas are made from dried, split and peeled seeds of peas.
Fiber content:
16.3 grams per cup of cooked peas, or 8.3 grams per 100 grams.
15. Chickpeas (7.6%)
Chickpeas are another legume that contains nutrients, including minerals and proteins.
Fiber content:
12.5 grams per cup of cooked chickpeas, or 7.6 grams per 100 grams.
Beans under other high-fiber foods
Other high-fiber beans include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).
Please read also: 30 Proven Health Benefits of Okra (Mrs. Finger) Vegetables
16. Quinoa (2.8%)
Quinoa is a pseudo-theater that has become very popular among health-conscious people over the past few years.
It is rich in many nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, to name just a few.
Fiber content:
5.2 grams per cup of cooked quinoa, or 2.8 grams per 100 grams.
17. Oats (10.6%)
Oats are one of the healthiest cereal foods on the planet. They are high in vitamins, minerals and antioxidants.
They contain a powerful soluble fiber called oat beta-glucan, which has a significant beneficial effect on blood sugar and cholesterol levels.
Fiber content: 16.5 grams of raw oats per cup, or 10.6 grams per 100 grams.
18. Popcorn (14.5%)
If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.
Air-flowing popcorn is high in fiber and calories. However, if you add a lot of fat, the fiber calories ratio will be greatly reduced.
Fiber content:
1.2 grams per cup of air popcorn, or 14.5 grams per 100 grams.
Other high-fiber foods under cereals
Almost all whole grains are high in fiber.
19. Almonds (12.5%)
Almonds are a popular tree nut type that is very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.
Fiber content:
3.4 grams per ounce, or 12.5 grams per 100 grams.
20. Chia Seeds (34.4%)
Chia seeds are tiny black seeds that are very popular in the natural sanitation community.
They are highly nutritious and contain a lot of magnesium, phosphorus and calcium.
Chia seeds may also be the best source of fiber on Earth.
Fiber content:
10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams.
Other high fiber nuts and seeds
Most nuts and seeds contain a lot of fiber. Examples include coconut (9%), pistachio (10%), walnuts (7%), sunflower seeds (8.6%), and pumpkin seeds (18.4%).
Please read also: Top 10 Cheapest Healthy Food Recipes
twenty one. Sweet potato (2.5%)
Sweet potatoes are a popular tubers that are very full and have a delicious sweetness. Beta-carotene, B vitamins and various minerals are very high.
Fiber content:
Medium boiled sweet potatoes (no skin) have 3.8 grams of fiber, or 2.5 grams per 100 grams.
twenty two. Dark Chocolate (10.9%)
Dark chocolate is arguably one of the most delicious foods in the world.
It is also highly nutritious and is one of the most abundant antioxidants and nutrients on the planet.
Just make sure to choose dark chocolate with cocoa content of 70-95% or higher and avoid products with added sugar.
Fiber content:
3.1 g 1 ounce, or 10.9 g per 100 g.
