About one-third, if not more, of the daily recommended amount of fiber can be found in a cup of kidney beans. Berries, cruciferous vegetables, oats, chia seeds, and dark chocolate are additional foods high in fiber.
There are several potential health advantages of fiber, including:
- encouraging reduction of weight
- reducing the level of blood sugar
- combating constipation
- improving cardiac health
- nourishing beneficial gut flora
The American College of Nutrition and Dietetics advises aiming for 14 grams (g) of fiber per 1,000 calories per day.
What are the different types of fiber?
ExpertsTrusted Source formerly used the word “fiber” to refer to a particular class of carbohydrates that the body was unable to process. It is more difficult to characterize fiber now that scientists have discovered that other digestible compounds also share features with it.
Scientists categorize fiber in the following ways:
- Plants that we eat naturally contain dietary fiber.
- Manufacturers sometimes include more fiber in their products to boost their health advantages.
- Water soluble and thus digestible fibers are known as soluble fibers.
- Digestible fibers are insoluble.
Plant interiors include soluble fibers, which include things like pectin. They can assist in controlling blood sugar and cholesterol levels and are found in fruits, vegetables, oats, and barley.
Plant outer skins are the source of insoluble fibers, which enter the digestive system through the mouth. They might aid in avoiding constipation. Bran, celery, whole grains, and seeds are a few examples.
Advantages of fiber
- Lowering cholesterol: Consuming fiber in the digestive tract might help the body absorb less cholesterol, particularly if you use psyllium fiber supplements in addition to statins.
- Encouraging a healthy weight: Foods high in fiber, such as fruits and vegetables, typically have less calories. In order to help you feel fuller for longer, fiber can also slow down digestion.
- Fiber can facilitate faster: digestion and help avoid constipation. Since your body cannot digest insoluble fiber, it adds volume to the digestive track. The intestines are stimulated by this.
- Controlling blood sugar: High-fiber diets take longer for the body to digest, allowing glucose to enter the bloodstream more gradually. This aids in preserving more steady blood sugar levels.
- Lowering cancer risk: Consuming adequate fiber may help shield against some malignancies, such as colon cancer. One explanation could be the antioxidant qualities of specific fibers, like the pectin found in apples.
When including more high-fiber foods in your diet, do it gradually over a few days and remember to stay hydrated. This may lessen the likelihood of negative side effects like gas and bloating.
22 dietary items high in fiber
Pears (3.1 grams)
Pears can sate a sweet craving and are pleasant and healthful. They provide a large amount of fiber as well.
Strawberries (2 grams)
When consumed fresh, strawberries make a tasty and healthful dessert or workplace snack.
They are high in fiber, vitamin C, manganese, and other antioxidants.
One cup of fresh strawberries has 3 grams of fiber, or 2 grams per 100 grams.Trusted Source.
This smoothie with banana and strawberries is worth trying.
Avocado (6.7 grams)
The avocado is rich in fiber and heart-healthy lipids.
Vitamin C, potassium, magnesium, vitamin E, and several B vitamins are also present.
One cup of raw avocado contains 10 grams of fiber, or 6.7 grams per 100 grams.Trusted Source.
Check out these mouthwatering avocado recipes.
Oats (10.1 grams)
In addition to being rich in vitamins, minerals, and antioxidants, oats are a great source of fiber.
They have a potent soluble fiber called beta glucan that may aid in controlling cholesterol and blood sugar levels (Trusted Source).
16.5 grams of fiber per cup of raw oats, or 10.1 grams per 100 grams, is present.Trusted Source.
Find some overnight oats recipes here.
Apples (2.4 grams)
Apples are a fulfilling and delicious fruit. When consumed in their entirety, they offer both soluble and insoluble fiber.
A medium-sized raw apple has 4.4 grams of fiber, or 2.4 grams per 100 grams.Trusted Source.
Find out how to include apples into salads.
Raspberries (6.5 grams)
Raspberries are a tasty fruit that are high in nutrients. They are rich in manganese, fiber, and vitamin C.
Fiber content: 8 grams, or 6.5 grams per 100 grams, are found in one cup of raw raspberries.Trusted Source.
Bananas (2.6 grams)
Numerous minerals, such as potassium, vitamin B6, and vitamin C, are included in bananas.
Additionally, a large amount of resistant starch—an indigestible carbohydrate that acts like fiber—can be found in green or unripe bananas.
A medium-sized banana has 3.1 grams of fiber, or 2.6 grams per 100 grams.Trusted Source.
For fiber and protein, try a sandwich with banana and nut butter.
Carrots (2.8 grams)
You can consume carrots raw or cooked like a root vegetable.
Carrots are high in fiber, vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A.
One cup of raw carrots contains 3.6 grams of fiber, or 2.8 grams per 100 grams.Trusted Source.
In a soup heavy with vegetables, try carrots.
Beets (2 grams)
A root vegetable, beets, or beetroot, are rich in minerals like potassium, manganese, iron, iron, and folate.
Additionally, beets include inorganic nitrates—nutrients that may be advantageous.Reliable resource for controlling blood pressure and doing well during exercise.
Fiber content: 2 grams per 100 grams or 3.8 grams per cup of raw beetsTrusted Source.
Try a salad of beets with lemon and dijon.
Broccoli (2.6 grams)
One cruciferous vegetable that is high in nutrients is broccoli.
In addition to fiber, it includes B vitamins, potassium, iron, manganese, vitamin C, vitamin K, and folate. In addition, it has various minerals and antioxidants that might aid in the battle against cancer. When compared to other vegetables, broccoli also has a very high protein content.
Contents of fiber: 2.4 grams/cup, or 2.6 grams/100 gramsTrusted Source.
Learn how to incorporate broccoli into different recipes, such as slaws.
Artichoke (5.4 grams)
In addition to being abundant in nutrients, artichokes are also a wonderful source of fiber.
One raw globe or French artichoke contains 6.9 grams of fiber, or 5.4 grams per 100 grams.Trusted Source.
Discover the art of roasting artichokes.
Brussels sprouts (3.8 grams)
Brussels sprouts are broccoli-related cruciferous vegetables.
They are rich in potassium, vitamin K, folate, and antioxidants that may be able to combat cancer. They also include fiber.
Lentils (10.7 grams)
Lentils are very nutrient-dense, adaptable, and affordable. They are a great source of numerous other nutrients, including fiber and protein.
13.1 grams of fiber per cup of cooked lentils, or 10.7 grams per 100 grams, is present.Trusted Source.
Try this lentil soup spiced with cinnamon, turmeric, coriander, and cumin.
Kidney beans (7.4 grams)
Legumes that are popular include kidney beans. They offer a variety of minerals and plant-based protein, just like other legumes.
12.2 grams of fiber per cup of cooked beans, or 7.4 grams per 100 gramsTrusted Source.
Split peas (8.3 grams)
The dried, split, and peeled pea seeds are used to make split peas. They can be used in dhals and other recipes, but they’re commonly seen in split pea soup paired with ham.
The amount of fiber in a cup of cooked split peas is 16.3 grams, or 8.3 grams per 100 grams.Trusted Source.
Chickpeas (7 grams)
Another legume that is high in fiber, protein, and other minerals is the chickpea.
Chickpeas are used in many different recipes, including hummus, curries, and soups.
12.5 grams of fiber per cup of cooked chickpeas, or 7.6 grams per 100 gramsTrusted Source.
Discover how to prepare hummus.
Quinoa (2.8 grams)
Quinoa is a plant-based pseudo-cereal that is high in fiber and a good source of protein for vegans.
In addition, it has antioxidants, potassium, zinc, iron, and magnesium, to mention a few.
2.8 grams of fiber per 100 grams, or 5.2 grams per cup of cooked quinoaTrusted Source.
Popcorn (14.5 grams)
A fun and healthful way to get more fiber is with popcorn.
For every calorie, air-popped popcorn has a very high fiber content. But the fiber-to-calorie ratio will start to drop dramatically if you add sweets or fat.
14.5 grams of fiber per 100 grams, or 1.15 grams per cup of air-popped popcornTrusted Source.
Almonds (13.3 grams)
Nutrient-dense foods like almonds are rich in magnesium, manganese, vitamin E, and good fats.
Almond flour can also be created out of them for baking.
Fiber content: 13.3 grams per 100 grams, or 4 grams every 3 tablespoons.Trusted Source.
Chia seeds (34.4 grams)
Chia seeds are little black seeds that are very nutritious. They have high levels of calcium, phosphorus, and magnesium and are a great source of fiber.
Try incorporating chia seeds into homemade granola bars or jam.
Fiber content: 34.4 grams per 100 grams, or 9.75 grams per ounce of dry chia seedsTrusted Source.
Sweet potatoes (3 grams)
A common tuber with a sweet flavor and a lot of filling capacity is the sweet potato. It has a lot of nutrients, B vitamins, and beta carotene.
Sweet potatoes make a great nacho base or bread alternative.
Fiber content: 3.8 grams, or 3 grams per 100 grams, can be found in a medium-sized boiling sweet potato (skin removed).Trusted Source.
Dark chocolate (10.9 grams)
Antioxidants and nutrients can be found in dark chocolate.
Just be careful to steer clear of goods with a lot of added sugar and stick to dark chocolate with a cocoa level of 70%–95% or higher.
A 1-ounce portion of 70%–85% cacao has 3.1 grams of fiber, or 10.9 grams per 100 grams.
