Fiber-rich foods are very important for your body. Fiber leaves your body undigested and reaches your colon where it promotes friendly gut bacteria, which leads to multiple health benefits. Foods high in fiber can also promote weight loss, reduce your blood sugar levels and help in fighting constipation. In this article, we will discuss all the fiber-rich foods.
It is recommended that you consume about 14 grams of fiber for every 1,000 calories you consume every day. A high fiber diet plan translates to 24 grams of fiber for women and 38 grams for men.
Unfortunately, not everyone meets their requirement of daily fiber intake. All of us need high fiber vegetables, high fiber fruits, and high fiber foods for constipation. The best part is that you can increase your fiber intake with relative ease, if you have ever wondered what foods are high in fiber, read till the end.
What is Fiber?
Fiber is a term that is used for any type of carbohydrate that your body isn’t able to digest. As your body doesn’t require fiber for energy, it becomes less valuable for your overall bodily health. Following a high fiber diet plan can help you get rid of multiple problems like:
- Reduces Cholesterol: When fiber is present in your digestive tract, it helps your body to reduce the absorption of cholesterol. If you are on a medication to reduce cholesterol levels and use psyllium fiber then consuming foods rich in fiber can help you reduce cholesterol.
- Promoting Healthy Weight: High fiber foods such as fruits and vegetables are often lower in calories. Also, fiber’s presence can slow digestion in the stomach that can help you feel fuller for much longer.
- Adds Bulk To Digestive Tract: Those who suffer from constipation or have a slower digestive tract should add high fiber foods list for constipation. Fiber adds bulk in the digestive tract, as your body doesn’t digest it.
- Promotes Healthy Blood Sugar Levels: Your body requires a lot of time to break down fiber foods, this helps you maintain healthy levels of blood sugar, people who suffer from diabetes can be helped with a high fiber diet plan.
- Reduces Risk of Gastrointestinal Cancer: Getting enough fiber in your diet can even protect against certain types of cancer, one of them is colon cancer.
We have compiled a high fiber foods list and all of them offer multiple health benefits. It’s important to add fiber foods gradually into your diet, so you can save yourself from adverse effects like bloating and gas.
You should also improve your water intake as you up to your fiber intake.
High Fiber Foods List
Pears is one of the high fiber fruits that are both tasty and nutritious. This fruit is one of the best fruit sources of fiber. 100 grams of pears contain around 3 grams of fiber. You should include pears into your daily diet for extra fiber content.
Another high fiber fruits on our list are Strawberries. Strawberries are delicious to eat, healthy, and high in fiber content. They’re one of the most fiber-rich foods and they’re among the most nutrient-packed fruits that you can consume. It contains huge levels of vitamin C, manganese, and other powerful antioxidants. If you want, you can make a strawberry smoothie or you can add strawberries to any other smoothie.
Strawberries contain 3 grams of fiber in 1 cup or 2 grams per 100 grams.
Our high fiber foods list for constipation contains avocado as it is a unique fruit. Instead of being loaded with carbs, it’s full of healthy fats. Avocados are really high in Vitamin C, potassium, magnesium, vitamin E, and multiple B vitamins. Avocado is one of the high fiber fruits and it can be used in multiple recipes to take advantage.
You need to eat 1 cup full of avocado to get 10 grams of fiber. 10 grams of fiber is a lot if you consider the required daily intake of fiber.
Apple ranks high in our high fiber foods list lose weight. They are one of the tastiest and most satisfying fruits that you can consume in your daily diet. Apples are incredibly high in fiber content and they can support your high fiber diet plan.
Apple can be eaten in multiple ways and they promote a lot of healthy body habits. A medium-sized apple contains 4.4 grams of fiber, if you consume two medium-sized apples then you can get a lot of fiber to keep up with your daily intake.
Raspberries are high in the nutrition of all kinds and they are delicious to eat. They rank high in our high fiber foods list. Raspberries contain huge levels of vitamin C and manganese, the best way to take advantage of raspberries is by blending them into a smoothie. A cup full of raspberries contains 8 grams of fiber, blending raspberries with other fiber-rich foods can help in fulfilling your daily fiber needs.
Bananas are a great fruit as they contain a lot of nutrients. If you wonder what foods are high in fiber then bananas are definitely one of them. They contain vitamin C, vitamin B6, and potassium.
A green or unripe banana contains a wide range of resistant starch. Resistant starch is another type of carbohydrate that operates like fiber. You can add bananas to your peanut butter sandwich for a high protein diet. If you want a fiber-rich diet, then you can eat a medium-sized banana that contains 3.1 grams of fiber.
A carrot is one of the high fiber vegetables, it is a root vegetable that’s full of nutrition. Carrots have a high value of Vitamin K, vitamin B6, magnesium, and beta carotene which is a type of antioxidants that is turned into Vitamin A once it enters your body.
You can add diced carrots into your next vegetable soup or you can even add carrots into any vegetables that you cook. 1 cup full of raw carrots contains 3.6 grams of fiber.
In our high fiber foods list for constipation, broccoli ranks significantly high. Broccoli is one of the most nutrient-packed foods that you can add to your diet. It is full of vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. Broccoli contains antioxidants that can help in reducing the risk of cancer.
If you compare Broccoli with other vegetables, it contains higher protein levels than any other vegetable. You can use broccoli in multiple ways to consume them and take full advantage of its fiber-rich properties.
If you want to follow up with your high fiber diet plan, then 1 cup of broccoli every day will provide you almost 3 grams of fiber.
Quinoa is a type of cereal that has become really popular in recent years. Those who are health conscious and like to follow a strict dietary plan, tend to include Quinoa in their diet. Quinoa is full of multiple nutrients which include protein, magnesium, iron, zinc, potassium, and antioxidants.
Quinoa is one of the fiber-rich foods and 1 cup of cooked quinoa contains around 5.2 grams of fiber.
The last food on our high fiber foods list is oats. Oats are among the healthiest food items you can come across. They’re full of vitamins, minerals and also contain antioxidants. Oats contain a powerful soluble fiber called beta-glucan, which helps in maintaining healthy effects on blood sugar levels and cholesterol levels.
Oats have quickly become one of the healthiest breakfast options among health enthusiasts. It contains the most fiber out of all foods as a single cup of raw oats contains about 16.5 grams of fiber.