22 High Fiber Foods You Should Eat
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The importance of fibre cannot be overstated.
It passes through your digestive tract undigested and makes its way to your colon, where it nourishes the beneficial bacteria that live there, resulting in a variety of health benefits.
Certain forms of fibre may also help reduce blood sugar levels and combat constipation, in addition to promoting weight loss.
According to the recommendations of the Academy of Nutrition and Dietetics, a person should consume approximately 14 grammes of fibre for every 1,000 calories that they consume on a daily basis. This equates to approximately 24 grammes of fibre per day for women and 38 grammes per day for men.
Regrettably, the intake of fibre that is suggested for adults and children in the United States is not met by an estimated 95 percent of the population. It is estimated that the daily fibre consumption in the United States is 16.2 grammes on average.
To your good fortune, increasing the amount of fibre you consume can be accomplished with little effort; all you need to do is include foods that are high in fibre in your diet.
What exactly is fibre?
The term “fibre” refers to any form of carbohydrate that can’t be broken down by the body, so the definition is somewhat broad. Even if your body does not use fibre for fuel, this does not mean that it is not beneficial to your general health in other ways.
Consuming dietary fibre can provide you with the following benefits, depending on the type of fibre:
lowering cholesterol levels The presence of fibre in the digestive tract can assist in lowering the amount of cholesterol that is absorbed by the body. This is something that you should keep in mind, particularly if you are using statins, which are medications that reduce cholesterol, and fibre supplements, such as psyllium fibre.
fostering a healthy body weight and lifestyle. Foods like fruits and vegetables that are high in fibre typically have a lower calorie content. Additionally, the presence of fibre in the stomach might impede digestion, which in turn helps you feel fuller for a longer period of time.
Providing additional mass for the digestive tract. People who struggle with constipation or who have a digestive tract that is normally slow may want to increase the amount of fibre in their diet. Because your body is unable to digest fibre, it contributes weight to the digestive tract in a natural way. The intestines are given a boost as a result of this.
fostering regulation of sugar levels in the blood Consuming meals that are high in fibre can cause digestion to take longer in some people. You are able to keep a more stable level of blood sugar as a result of this, which is especially beneficial for people who have diabetes.
lowering the likelihood of developing cancer in the digestive tract. Consuming an adequate amount of fibre can offer some degree of defence against various forms of cancer, including colon cancer. This occurs for a variety of reasons, one of which is that some kinds of fibre, such as the pectin found in apples, may have qualities similar to those of antioxidants.
It is crucial to gradually add meals that include fibre over the course of a few days in order to prevent uncomfortable side effects, such as bloating and gas. Fibre has many positive impacts on health, but adding it too quickly can have the opposite effect.
In addition to increasing the amount of fibre you consume, drinking a lot of water may also assist you to avoid experiencing these symptoms.
Here is a list of 22 foods that are not only healthful but also filling and high in fibre.
1. Pears (3.1 grams)
The pear is a well-liked fruit that is not only delicious but also beneficial to one’s health. It’s one of the best sources of fibre you can get from fruit.
A raw pear of medium size contains 5.5 grammes of fibre, which equates to 3.1 grammes of fibre per 100 grammes.
2. Strawberries (2 grams)
Strawberries are a delectable treat that is also beneficial to one’s health and can be consumed fresh.
It is interesting to note that they are also among the fruits that have the highest nutrient density, as they contain a great deal of vitamin C, manganese, and a variety of potent antioxidants. Try some of it blended with bananas and strawberries in this smoothie.
One cup of fresh strawberries has 3 grammes of fibre, which equates to 2 grammes of fibre per 100 grammes.
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3. Avocado (6.7 grams)
The avocado is a unique fruit. It is not high in carbohydrates, but rather it is abundant in heart-healthy fats.
Avocados have a very high concentration of many different vitamins, including vitamin C, potassium, magnesium, vitamin E, and several B vitamins. They also have many positive effects on one’s health. Make use of them in one of these other mouthwatering avocado dishes.
There are 10 grammes of fibre in one cup of raw avocado, which is equivalent to 6.7 grammes of fibre per 100 grammes.
4. Apples (2.4 grams)
Apples are often considered to be one of the tastiest and most delicious fruits in the world. In addition to that, the fibre content of these foods is fairly substantial.
We find that they go very well with salads.
A raw apple of medium size has 4.4 grammes of fibre, which equates to 2.4 grammes of fibre per 100 grammes.
5. Raspberries (6.5 grams)
Raspberries have a fairly robust flavour but are packed with a lot of health benefits. They are an excellent source of vitamin C as well as manganese.
Consider incorporating some into this raspberry tarragon dressing using a blender.
The amount of fibre in raspberries is measured in grammes per 100 grammes, and one cup of fresh raspberries has 8 grammes of fibre.
6. Bananas (2.6 grams)
Bananas are an excellent source of a wide variety of minerals, including potassium, vitamin C, and vitamin B6.
Additionally, an unripe or green banana has a considerable amount of resistant starch, which is a form of carbohydrate that cannot be digested and acts similarly to fibre in the body. You may also try them in a sandwich made with nut butter for an additional dose of protein.
The fibre content of a medium-sized banana is 3.1 grammes, and there are 2.6 grammes of fibre in every 100 grammes.
Other fruits high in fibre content
Blueberries: 2.4 grammes per 100-gram serving
Blackberries: 5.3 grammes per 100-gram serving
7. Carrots (2.8 grams)
Carrots are a type of root vegetable that is delicious, crisp, and packed with a lot of different nutrients.
It has a high concentration of vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that the body converts into vitamin A.
Include some carrot cubes in your next pot of vegetable soup that you make.
Carrots have a fiber level of 2.8 grammes per 100 grammes, with 3.6 grammes found in one cup of raw carrots.
8. Beets (2.8 grams)
Beets, also known as beetroots, are a type of root vegetable that are particularly rich in a number of essential minerals, including folate, iron, copper, manganese, and potassium.
Additionally, beets are loaded with inorganic nitrates, which are nutrients that have been demonstrated to offer a variety of benefits connected to the management of blood pressure and the performance of the physical activity.
Try them out in this beet salad with lemon dijon dressing.
The amount of fibre in raw beets is 3.8 grammes for every cup or 2.8 grammes for every 100 grammes.
9. Broccoli (2.6 grammes) (2.6 grams)
The cruciferous vegetable known as broccoli is one of the foods that pack the highest concentration of nutrients of any food on the earth.
It is rich in cancer-fighting antioxidants and powerful nutrients like vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese, and it is filled with all of these vitamins as well.
In comparison to the majority of other vegetables, broccoli has a protein content that is above average. We find that making them into a slaw gives us more flexibility in using them.
Fibre content: 2.4 grammes per cup, or 2.6 grammes per 100 grammes (20Trusted Source).
10. Artichoke (5.4 grams)
Artichoke is not a food item that is frequently discussed in the media. Nevertheless, this vegetable is rich in a wide variety of minerals and is among the top sources of fibre in the world.
Just wait till you taste them once they have been roasted.
The amount of fibre in one raw globe or French artichoke is 6.9 grammes, and there are 5.4 grammes of fibre in every 100 grammes.
11. Brussels sprouts (3.8 grams)
A member of the cruciferous vegetable family, the Brussels sprout is closely related to broccoli.
They have a very high concentration of cancer-fighting antioxidants in addition to vitamin K, potassium, and folate.
Try Brussels sprouts grilled with apples and bacon or drizzled with balsamic vinegar. Both of these preparations are delicious.
The amount of fibre in raw Brussels sprouts is 3.3 grammes for every cup or 3.7 grammes for every 100 grammes.
Other vegetables that are high in fibre
Considerable levels of fibre may be found in virtually all types of plants. Additional notable examples include the following:
Kale: 3.6 grammes
Spinach: 2.2 grammes
Tomatoes: 1.2 grammes
All values are given for raw veggies.
12. Lentils (7.3 grams)
Lentils are one of the foods that are least expensive to purchase while still being one of the healthiest. They have a very high protein content and are packed with a wide variety of vital elements.
Cinnamon, cumin, coriander, and turmeric are some of the spices that give this lentil soup its flavour.
The cooked lentils have a fibre value of 13.1 grammes per one cup or 7.3 grammes per one hundred grammes.
13. Kidney beans and lentils (6.8 grams)
One of the most common kinds of legumes is the kidney bean. They, like other types of legumes, are packed with a variety of minerals and proteins derived from plants.
Beans have a fibre level of 12.2 grammes per cup once they have been cooked, or 6.8 grammes per 100 grammes.
14. Split peas (8.3 grams)
Peeled, dried, and split peas are the three components that go into making split peas. They are frequently seen in split pea soup that is served after festivities that feature ham.
The amount of fibre present in cooked split peas is 16.3 grammes per one cup or 8.3 grammes for one hundred grammes.
15. Garbanzo beans (7 grams)
Another type of legume that is rich in nutrients, such as minerals and protein, is chickpea. Chickpeas may be found all over the world.
The chickpea puree that serves as the foundation of hummus, is one of the most straightforward spreads to create at home, You can spread it on salads, vegetables, toast made with whole grain, and a variety of other foods.
Chickpeas, when cooked, have a fibre level of 12.5 grammes per cup, or 7.6 grammes per 100 grammes.
Other types of legumes high in fiber
The majority of legumes boast significant levels of protein, fibre, and a variety of other nutrients. When they are correctly cooked, they are among the least expensive yet highest quality sources of nourishment in the world.
Other types of legumes that are high in fibre include:
8.7 grammes for black beans after cooking.
Cooked edamame: 5.2 grammes
Lima beans, once they’ve been cooked: 7 grammes
Baked beans: 5.5 grammes
16. Quinoa (2.8 grams)
Quinoa is a pseudo-cereal that in the past few years has gained an enormous amount of popularity among those who are concerned about their health.
It contains a wealth of essential elements, some of which include protein, magnesium, iron, zinc, potassium, and antioxidants, to name just a few.
Quinoa contains 5.2 grammes of fibre per cup when it is cooked or 2.8 grammes per every 100 grammes.
17. Oats (10.1 grams)
Oats are widely recognised as one of the world’s healthiest grain foods. They have a very high concentration of vitamins, minerals, and free radical fighting antioxidants.
They are rich in an effective form of soluble fibre known as beta-glucan, which has been shown to have majorly favourable impacts on both blood sugar and cholesterol levels.
Oats that are prepared to be left out overnight have become a standard component of simple breakfast ideas.
The amount of fibre in raw oats is 16.5 grammes for every cup or 10.1 grammes for every 100 grammes.
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18. Popcorn (14.4 grams)
Popcorn is possibly the best snack you can eat if your objective is to enhance the amount of fibre you consume in your diet.
When compared to other types of popcorn, air-popped popcorn has a significantly higher fibre content. If, on the other hand, you increase the amount of fat in the recipe, the proportion of fibre to calories will drop dramatically.
There are 14.4 grammes of fibre in every 100 grammes of air-popped popcorn, which equates to 1.15 grammes of fibre per cup.
Other grains that are high in fibre
The majority of whole grains include a good amount of fibre.
19. Almonds (13.3 grams)
One of the most common kinds of nuts that come from trees is almonds.
They have a very high concentration of a wide variety of nutrients, including beneficial fats, vitamin E, manganese, and magnesium. In addition, almonds can be ground into flour, which provides a dose of additional nutrients when used in baking.
Fibre content: 4 grammes per 3 tablespoons, or 13.3 grammes per 100 grammes.
20. Chia seeds (34.4 grams)
Chia seeds are teeny, tiny black seeds that have gained a great deal of popularity in the realm of natural health.
They have a high nutritional value due to the high levels of magnesium, phosphorus, and calcium that they contain.
Additionally, chia seeds are thought to be the best source of fibre on the entire earth. You may also try them incorporated into homemade granola bars or jam.
Chia seeds that have been dried have a fibre level of 9.75 grammes per ounce, or 34.4 grammes per 100 grammes.
Additional nuts and seeds that are high in fibre
The vast majority of nuts and seeds offer a good source of dietary fibre. Examples include:
Coconut meat: 9 grammes (fresh)
Pistachios: 10 grammes
Walnuts: 6.7 grammes
Sunflower seeds: 11.1 grammes
Pumpkin seeds: 6.5 grammes
Every value is based on a 100-gram serving size.
21. Sweet potatoes (2.5 grams)
The sweet potato is a tasty tuber that is known for its satisfyingly rich flavour and high filling potential. It has a very high concentration of beta carotene, as well as numerous B vitamins and minerals.
Using sweet potatoes in place of bread or as a base for nachos is a wonderful alternative.
Fibre content: There are 3.8 grammes of fibre in a medium-sized boiled sweet potato (without the skin), which is equivalent to 2.5 grammes of fibre per 100 grammes.
22. Unsweetened chocolate bar (10.9 grams)
There is a strong argument can be made that dark chocolate is one of the tastiest meals in the world.
It is also remarkably abundant in nutrients and is one of the foods that contain the highest concentration of antioxidants and nutrients on the entire planet.
Be sure to pick dark chocolate that has a cocoa level of at least 70–95 percent, and stay away from those that have a lot of extra sugar added to them.
Fibre content: 3.1 grammes in a one-ounce chunk of cacao that is between 70 and 85 percent, or 10.9 grammes per one hundred grammes.
Fibre is an essential ingredient that can help fight constipation, reduce blood sugar levels, and support weight loss.
The majority of people do not consume the 25 grammes advised for women per day and the 38 grammes recommended for males per day.
You can simply boost the amount of fibre you consume by eating more of the foods listed above, so give it a try.