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Increasing your intake of high fiber foods is an excellent way to give your health a makeover. Fiber rich foods support the digestive system and ensure everything runs smoothly. But what are the best sources of fiber? This blog post lists 25 foods and fruits that are rich in fiber. However, let’s first understand the basics.
What is Fiber?
Initially, the term fiber described a carbohydrate that the human body could not digest. However, scientists have established that some digestible substances have similar properties to fiber, making defining them challenging. So, what is fiber? Experts classify fiber as follows:
What Are the Types of Fibers?
- Dietary fiber: A food substance naturally present in the plants that humans eat.
- Soluble fiber: Water soluble substance, meaning it’s digestible.
- Added fiber: A substance that manufacturers add to various products to boost health benefits.
- Insoluble fiber: Non-digestible fibers.
Soluble fibers are substances like pectin that come from inside plants. Humans get them from vegetables, fruits, barley, and oats, and they facilitate cholesterol and blood sugar management.
Insoluble fibers are found in the outer skins of plants. They pass straight through the digestive system. They include celery, bran, seeds, and whole grains, preventing constipation.
25 High Fiber Foods You Should Eat
- Avocado
- Pear
- Apple
- Strawberry
- Oats
- Raspberry
- Dark chocolate
- Sweet potato
- Chia seeds
- Almonds
- Popcorn
- Quinoa
- Chickpeas
- Split peas
- Kidney beans
- Lentils
- Brussels sprouts
- Artichoke
- Broccoli
- Banana
- Carrot
- Beetroot
- Dried fruits
- Nuts
- Edamame
Getting the recommended fiber intake requires knowledge of high fiber fruits and vegetables. Here’s a list of 25 fruits and vegetables with the most fiber.
1. Avocado:
Avocado has healthy fats and fiber.
Fiber Content
One cup of raw avocado contains 10 gram, or 6.7 gram per 100 gram.
2. Pears:
Besides being nutritious and tasty, pears are rich in fiber.
Fiber Content
A medium-sized raw pear has 5.5 gram of fibre, or 3.1 grammes per 100 gram.
3. Apples:
Apples are among the most satisfying, tasty fiber fruits.
Fiber Content
2.4 grammes per 100 gram, or 4.4 gram in a medium-sized raw apple.
4. Strawberries:
Besides being delicious, strawberries are excellent including fiber in your summer dessert. You can also add them to your office snack.
Fiber Content
One cup of fresh strawberries contains three gram, or two gram per 100 gram. This smoothie with banana and strawberries is worth trying.
5. Oats:
Oats have minerals, vitamins, antioxidants, and soluble fiber.
Fiber Content
A cup of uncooked oats has 16.5 gram, or 10.1 gram per 100 gram.
6. Raspberries:
This fruit is nutritious with a distinctive flavor. It’s also rich in vitamin C, manganese, and fiber.
Fiber Content
Eight grammes of fibre, or 6.5 gram per 100 gram, are found in one cup of fresh raspberries.
7. Dark chocolate:
Besides supplying antioxidants and nutrients to the body, dark chocolate also has fiber content.
Fiber Content
One ounce of 70%–85% cacao has 3.1 gram, or 10.9 gram per 100 gram.
8. Sweet potato:
This popular tuber is highly filling and has a sweet flavor. It’s also a good source of fiber, especially when boiled.
Fiber Content
The amount of fibre in a medium-sized, skin-free boiling sweet potato is 3.8 gram, or 3 gram per 100 gram.
9. Chia seeds:
Chia seeds are black, tiny, and highly nutritious seeds. They also supply fiber to the body and have high phosphorous, calcium, and magnesium amounts.
Fiber Content
Dried chia seeds weigh 9.75 gram per ounce, or 34.4 grammes per 100 grammes.
10. Almonds:
Besides fiber, almonds have many nutrients, including magnesium, manganese, vitamin E, and healthy fats.
Fiber Content
13.3 grammes per 100 gram, or 4 gram per 3 tablespoons.
11. Popcorn:
Eating popcorn is a healthy and fun way to add fiber to your diet.
Fiber Content
Air-popped popcorn contains 1.15 gram per cup, or 14.5 grammes per 100 gram.
Other grains high in fibre
Fibre content in whole grains is almost universal.
13. Quinoa:
Quinoa provides fiber to the body, besides being a healthy plant-based source of protein.
Fiber Content
2.8 grammes per 100 gram, or 5.2 gram per cup of cooked quinoa
14. Chickpeas:
This legume provides fiber, various minerals, and protein. It is commonly used in curries, hummus, and soups.
Fiber Content
12.5 grammes or 7.6 gram per 100 gram of cooked chickpeas
15. Split peas:
Split peas are another excellent fiber source. They feature in various recipes, including dhals and ham.
Fiber Content
16.3 grams per cup of cooked split peas, or 8.3 per 100 grams
16. Kidney beans:
Kidney beans are legumes that provide plant-based nutrients. They also supply fiber to the body.
Fiber Content
Cooked beans have 12.2 gram per cup, or 7.4 gram per 100 gram.
17. Lentils:
These are versatile, economical, and highly nutritious. They are also rich in protein, fiber, and other nutrients.
Fiber Content
10.7 gram per 100 gram, or 13.1 gram per cup of cooked lentils
18. Brussels sprouts:
These cruciferous vegetables relate to broccoli and are rich in vitamin K, fiber, folate, and potassium.
Fiber Content
3.3 gram or 3.8 gram per 100 gram of uncooked Brussels sprouts
19. Artichoke:
Besides fiber, artichoke have many nutrients, making them beneficial to the human body.
Fiber Content
One raw globe or French artichoke contains 6.9 gram, or 5.4 gram per 100 gram.
20. Broccoli:
This is another cruciferous vegetable with fiber, folate, iron, potassium, manganese, vitamin C, K, and B vitamins.
Fiber Content
2.6 gram per 100 gram, or 2.4 gram per cup
21. Bananas:
Bananas are highly nutritious. Green bananas have indigestible carbohydrates or resistant starch that acts like fiber.
Fiber Content
2.6 gram per 100 gram, or 3.1 gram in a medium-sized banana
22. Carrots:
This root vegetable has fiber, vitamins B6 and K, beta-carotene, and magnesium.
Fiber Content
One cup of raw carrots contains 3.6 gram, or 2.8 gram per 100 gram.
23. Beets:
In addition to fiber, beets are root vegetables that contain potassium, manganese, copper, iron, and folate.
Fiber Content
A cup of raw beets contains 3.8 gram, or 2 gram per 100 gram.
24. Dried fruits:
Prunes, figs, and dates are ideal for people with occasional constipation. They boost fiber intake while soothing the bowels.
Fiber Content
- Almonds: About 3.5 grams of fiber
- Walnuts: Approximately 1.9 grams of fiber
- Pistachios: Roughly 2.9 grams of fiber
- Cashews: Around 0.9 grams of fiber
- Raisins: About 1.6 grams of fiber
- Dates: Approximately 1.6 grams of fiber
- Prunes: Roughly 2 grams of fiber
25. Nuts:
Besides providing healthy fats and proteins, nuts like sunflower seeds have fiber. You can get this fiber by consuming roasted or raw nuts.
Fiber Content
- Fresh coconut: 9 grams
- Pistachios: 10.6 grams
- Walnuts: 6.7 grams
- Sunflower seeds: 8.6 grams
- Pumpkin seeds: 6 grams
26. Edamame:
This tasty snack provides fiber, healthy fat, and protein.
Fiber Content
Cooked edamame: 5.2 grams
There are several potential health advantages of fibre, 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 fibre per 1,000 calories per day.
Benefits of Eating High Fiber Foods
Eating foods with fiber has numerous benefits. Here are the top benefits of a high fiber foods.
- Healthy weight: Fiber rich vegetables and fruits promote healthy weight because they are low in calories. Fiber can also slow digestion, making you feel fuller for an extended period.
- Cholesterol reduction: Fiber in the digestive tract reduces cholesterol absorption, mainly using fiber supplements or statins.
- Preventing constipation: Fiber speeds up digestion, preventing constipation. Moreover, insoluble fiber adds bulk to your digestive tract, stimulating the intestines.
- Minimizing cancer risk: A fiber rich diet can prevent some cancers since some fibers, like pectin, have antioxidant properties.
- Blood sugar management: The human body takes longer to break down high fiber food. Thus, glucose takes longer to enter the bloodstream, helping maintain consistent sugar levels.
Health experts recommend gradually adding fiber to your diet and drinking more water to prevent side effects like gas and bloating.
How Much Fiber Do You Need to Reap the Health Benefits?
According to the U.S. Dietary Guidelines, here’s a breakdown of the recommended daily high fiber foods intake in grams.
| Age in Years | Male | Female |
| 1-3 | 14g | 14g |
| 4-8 | 19.6g | 16.8g |
| 9-13 | 25.2g | 22.4g |
| 14-18 | 30.8g | 25.2g |
| 19-50 | 38g | 25g |
| 51 and above | 30g | 21g |
Tips For Including Fiber-Rich Foods in Your Diet: Increase Your Consumption of Fiber-Rich Foods
- When consumed in sufficient quantities, foods high in fibre help to nourish the “good” gut bacteria in your digestive tract, which has numerous health benefits. Fibre should come from a range of foods because eating too much of one kind of food might make it difficult to maintain a balanced, healthful diet.
- To increase your intake of fibre, choose for a higher-fiber morning cereal like plain whole wheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat). Oats are also a great source of fibre, so you may also enjoy porridge. Find out more about the health advantages of wholesome cereal for breakfast.
- Select wholemeal or granary bread, higher-fiber white bread, and whole grains like bulgur wheat, brown rice, or whole wheat pasta.
- Baked potatoes or freshly cooked potatoes with the skins on are also excellent options. Study up on foods high in carbohydrates and starches.
- Beans, lentils, and chickpeas are examples of pulses that can be used to salads, curries, and stews.
It is recommended to offer vegetables as a side dish or to add them to curries, stews, and sauces.
Serve some fresh fruit as dessert. - It is recommended to offer vegetables as a side dish or to add them to curries, stews, and sauces.
Serve some fruit—either dried or fresh—or fruit in a natural juice can as dessert. Dried fruit should ideally be eaten as part of a meal rather than as a snack in between meals because it is sticky and may cause tooth decay. - Snacks that are also beneficial include fresh fruit, veggie sticks, rye crackers, oatcakes, and unsalted almonds or seeds.
Conclusion
This high fiber foods list could be longer. However, consider these high fiber foods for weight loss and overall health. A little research can help you discover more high fiber foods to add to your diet.
Frequently Asked Questions
What food is highest in fiber?
High-fiber foods include leafy greens, pears, celery, lentils, and oats. But because fibre can take many forms and people eat varying amounts of certain meals, it can be challenging to compare which food is best for you in terms of nutrition.
What are the 10 best foods for fiber?
Some top choices to add to the diet are chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado. However, it’s essential to balance the nutrients in your diet. You’ll need to consider the number of calories and other nutrients per 100 g of a food, not just the fiber.
How can I increase my fiber?
A smart method to improve your intake of fibre is to include more fresh fruits and vegetables in your diet, as well as pulses and muesli. Go for wholemeal bread instead of white bread and choose fruits and potatoes in their skins. In case you are not accustomed to consuming a lot of fiber, you can avoid gas and bloating by adding fiber gradually over several days.
How can I get 30g of fiber a day?
| Meal–Type | Healthy Food item | Fiber |
| Breakfast | 25 blueberries 1 cup cooked oatmeal | 1 g 4 g |
| Lunch | 1/2 cup of cooked brown rice 1/2 cup of cooked split peas 1/2 cup of cooked broccoli | 1.5 g 8.5 g 3 g |
| Supper | 1 avocado 2 slices of whole wheat toast | 13.5 g 4 g |
| Snack | 1 medium pear | 5.5 g |
| 41 g |
