As a health-conscious individual, you are probably aware of the many benefits that fiber can provide for your body.
Fiber not only helps regulate bowel movements, but it can also help lower cholesterol, control blood sugar levels, and maintain a healthy weight.
In this comprehensive guide, we will introduce you to 25 high-fiber foods that can help you achieve a healthier you.
What is Fiber?
Fiber is a type of carbohydrate that your body cannot digest or absorb. Instead, it passes through your digestive system largely intact, providing a variety of health benefits along the way.
There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract, while insoluble fiber does not dissolve in water and passes through your digestive system largely unchanged.
Both types of fiber are important for maintaining good health. Soluble fiber helps lower cholesterol levels and regulate blood sugar levels, while insoluble fiber promotes regularity and helps prevent constipation. (1)
In addition to its digestive benefits, fiber has also been shown to reduce the risk of a variety of chronic diseases, including heart disease, diabetes, and certain types of cancer. It may also help with weight management by promoting feelings of fullness and reducing overall calorie intake.
Fiber is found in a wide variety of plant-based foods, including fruits, vegetables, whole grains, nuts, and seeds. By incorporating more fiber-rich foods into your diet, you can support your overall health and well-being and enjoy the many benefits that fiber has to offer.
Benefits of High-Fiber Foods
Before we delve into our list of high-fiber foods, it’s essential to understand why fiber is so important for your health.
Fiber is a type of carbohydrate that cannot be digested by your body. Instead, it passes through your digestive system intact, adding bulk to your stools and helping to move waste through your colon.
High-fiber foods have several health benefits, including:
- Reducing the risk of heart disease: Soluble fiber found in foods such as oatmeal and beans can help lower cholesterol levels in your blood, reducing your risk of heart disease. (2)
- Controlling blood sugar levels: Fiber slows the absorption of sugar into your bloodstream, helping to regulate blood sugar levels and reducing your risk of type 2 diabetes. (3)
- Promoting weight loss: High-fiber foods are generally lower in calories and more filling than low-fiber foods, which can help you eat less and feel more satisfied. (4)
- Supporting digestive health: Fiber can help prevent constipation and promote regular bowel movements, which is essential for maintaining digestive health.
Now that you understand the benefits of high-fiber foods let’s explore our top 25 picks.
Top 25 High-Fiber Foods
1. Split Peas (16.3 grams)
Split peas are a great source of fiber, with 16.3 grams of fiber per cooked cup. They are also a good source of protein, iron, and other nutrients.
2. Lentils (15.6 grams)
Lentils are another legume that is high in fiber, with 15.6 grams of fiber per cooked cup. They are also a great source of plant-based protein and other essential nutrients.
3. Black Beans (15 grams)
Black beans are packed with fiber, with 15 grams of fiber per cooked cup. They are also a good source of protein, iron, and other nutrients.
4. Chickpeas (12.5 grams)
Chickpeas, also known as garbanzo beans, are an excellent source of fiber, with 12.5 grams of fiber per cooked cup. They are also rich in protein, iron, and other nutrients.
5. Artichokes (10.3 grams)
Artichokes are a tasty vegetable that is high in fiber, with 10.3 grams of fiber per medium-sized artichoke. They are also a good source of antioxidants and other nutrients.
6. Peas (8.8 grams)
Peas are a great source of fiber, with 8.8 grams of fiber per cooked cup. They are also rich in protein, vitamins, and minerals.
7. Broccoli (5.1 grams)
Broccoli is a cruciferous vegetable that is high in fiber, with of fiber per cooked cup. It is also a good source of vitamin C, vitamin K, and other nutrients.
8. Brussels Sprouts (4.1 grams)
Brussels sprouts are another cruciferous vegetable that is high in fiber, with 4.1 grams of fiber per cooked cup. They are also a good source of vitamin C, vitamin K, and other nutrients.
9. Raspberries (8 grams)
Raspberries are a delicious fruit that is high in fiber, with 8 grams of fiber per cup. They are also a good source of antioxidants and other nutrients.
10. Blackberries (8 grams)
Blackberries are a delicious fruit that are also a great source of dietary fiber. One cup of blackberries contains around 8 grams of fiber, making them an excellent choice for anyone looking to increase their fiber intake. They are also rich in antioxidants, vitamin C, vitamin K, and manganese.
11. Avocado (10 grams)
Avocado is a unique fruit that is high in fiber, with 10 grams of fiber per medium-sized avocado. They are also an excellent source of healthy fats, vitamins, and minerals.
12. Pears (5.5 grams)
Pears are a juicy fruit that is high in fiber, with 5.5 grams of fiber per medium-sized pear. They are also a good source of vitamin C, potassium, and other nutrients.
13. Apples (4.4 grams)
Apples are a popular fruit that is high in fiber, with 4.4 grams of fiber per medium-sized apple. They are also a good source of vitamin C, antioxidants, and other nutrients.
14. Sweet Potatoes (4 grams)
Sweet potatoes are a nutritious root vegetable that is high in fiber, with 4 grams of fiber per medium-sized sweet potato. They are also a good source of vitamin A, vitamin C, and other nutrients.
15. Quinoa (5.2 grams)
Quinoa is a gluten-free grain that is high in fiber, with 5.2 grams of fiber per cooked cup. It is also a good source of plant-based protein and other essential nutrients.
16. Oatmeal (4 grams)
Oatmeal is a popular breakfast food that is high in fiber, with 4 grams of fiber per cooked cup. It is also a good source of protein, vitamins, and minerals.
17. Chia Seeds (10.6 grams)
Chia seeds are a tiny seed that is high in fiber, with 10.6 grams of fiber per ounce. They are also a good source of healthy fats, protein, and other nutrients.
18. Almonds (3.5 grams)
Almonds are a delicious nut that is high in fiber, with 3.5 grams of fiber per ounce. They are also a good source of healthy fats, protein, and other nutrients.
19. Popcorn (3.6 grams)
Popcorn is a popular snack that is high in fiber, with 3.6 grams of fiber per cooked cup. It is also a low-calorie snack that can help promote weight loss.
20. Brown Rice (3.5 grams)
Brown rice is a whole grain that is high in fiber, with 3.5 grams of fiber per cooked cup. It is also a good source of vitamins, minerals, and other nutrients.
21. Whole Wheat Bread (2 grams)
Whole wheat bread is a healthier alternative to white bread, with 2 grams of fiber per slice. It is also a good source of vitamins, minerals, and other nutrients.
22. Prunes (12 grams)
Prunes are a dried fruit that is high in fiber, with 12 grams of fiber per cup. They are also a good source of antioxidants and other nutrients.
23. Barley (6 grams)
Barley is a nutritious grain that is high in fiber, with 6 grams of fiber per cooked cup. It is also a good source of vitamins, minerals, and other nutrients.
24. Spinach (4 grams)
Spinach is a leafy green vegetable that is high in fiber, with 4 grams of fiber per cooked cup. It is also a good source of vitamins, minerals, and other nutrients.
25. Cauliflower (3 grams)
Cauliflower is a cruciferous vegetable that is high in fiber, with 3 grams of fiber per cooked cup. It is also a good source of vitamin C, vitamin K, and other nutrients.
How to Lose Weight on a High Fiber Diet
A high fiber diet can be an effective way to support weight loss and achieve your health and wellness goals. Here are some tips for losing weight on a high fiber diet:
- Focus on whole foods: Instead of relying on packaged or processed foods, aim to eat a variety of whole, fiber-rich foods like fruits, vegetables, whole grains, nuts, and seeds. These foods are not only high in fiber, but also provide important nutrients that can support overall health and well-being.
- Eat plenty of protein: Including protein in your meals can help promote feelings of fullness and reduce overall calorie intake. Choose lean protein sources like chicken, fish, beans, and tofu to keep you feeling satisfied and energized throughout the day.
- Stay hydrated: Drinking plenty of water throughout the day can help keep your digestive system running smoothly and promote feelings of fullness. Aim to drink at least 8 cups of water per day, and avoid sugary drinks and alcohol.
- Gradually increase your fiber intake: Increasing your fiber intake too quickly can cause digestive discomfort, so it’s important to do so gradually over time. Aim to increase your fiber intake by 5-10 grams per day until you reach your desired level.
- Be mindful of portion sizes: While fiber-rich foods can be very filling, it’s still important to be mindful of portion sizes to avoid overeating. Use measuring cups and food scales to ensure that you are eating appropriate portion sizes for your individual needs.
By following these tips and incorporating more fiber-rich foods into your diet, you can support weight loss and achieve your health and wellness goals while also enjoying delicious and nutritious meals.
Frequently Asked Questions (FAQ)
The recommended daily intake of fiber is 25-30 grams for adults. However, individual needs may vary based on factors like age, gender, and activity level.
Adding more fruits, vegetables, whole grains, nuts, and seeds to your diet is an easy way to increase your fiber intake. You can also look for high fiber versions of your favorite foods, like pasta or cereal.
While fiber supplements can be a convenient way to increase your fiber intake, it’s generally recommended to get fiber from whole food sources whenever possible. Whole foods provide a variety of nutrients and health benefits beyond just fiber.
Eating too much fiber can cause digestive discomfort, like bloating and gas. It’s important to gradually increase your fiber intake over time to allow your body to adjust. Additionally, it’s important to drink plenty of water when increasing your fiber intake to prevent constipation.
No, there are two main types of fiber: soluble and insoluble. Both types of fiber are important for good health, but they have different properties and benefits. Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract, while insoluble fiber does not dissolve in water and adds bulk to your stool. Aim to eat a variety of fiber-rich foods to get the benefits of both types of fiber.
Try These Fiber Packed Recipes:
30+ High-Fiber Recipes for Weight Loss
Ingredients
High-Fiber Breakfasts:
High-Fiber Lunches:
High-Fiber Dinners:
High-Fiber Snacks and Desserts:
- Chocolate Hummus Recipe
- Homemade Hummus Recipe (with Canned Chickpeas)
- Low Calorie Baked Artichoke Spinach Dip Recipe
- Avocado Ice Cream Recipe
- The Best Homemade Guacamole Recipe
- Raspberries and Cream Homemade Sorbet
- The Best Raspberry Pie Recipe
- Healthy Recipe for Oatmeal Raisin Cookies
- Healthy Almond Flour Cookies
- Chewy Cranberry Granola Bars Recipe
High-Fiber Side Dishes:
Instructions
- Choose the high-fiber recipe you want to try.
- Click the link to collect the recipe (all come with printable recipe cards!)
- Get cooking and adding healthy fiber to your diet.
Video
Nutrition
Conclusion
Including high-fiber foods in your diet can have numerous health benefits, including reducing the risk of heart disease, controlling blood sugar levels, promoting weight loss, and supporting digestive health. Our list of top 25 high-fiber foods includes a variety of delicious and nutritious options that you can incorporate into
your daily meals and snacks. By eating a variety of high-fiber foods, you can ensure that you are getting the nutrients your body needs to function properly while also promoting overall health and well-being.
Remember to also stay hydrated by drinking plenty of water throughout the day to help keep your digestive system running smoothly. It’s also important to gradually increase your intake of high-fiber foods to avoid any digestive discomfort.
Incorporating these high-fiber foods into your diet can be a simple and delicious way to support your health and achieve your wellness goals. So next time you’re planning your meals, consider adding some of these top 25 high-fiber foods to your plate and reap the benefits of a fiber-rich diet.
You can find more Low Calorie High Fiber Foods here.
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References:
Most foods listed are from this chart: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
Article History
- Article was originally written on October 29, 2017 by Audrey Johns
- Updated on June 10, 2021 by Audrey Johns
- Updated with more content on February 28, 2023 by Audrey Johns
This Is the secret to losing weight without dieting, it is totally possible so let’s get started!