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18 High-Fiber Foods You Should Add to Your Diet

Improve your health with our guide to 18 high-fiber foods, exploring their types, health benefits, and recommended daily intake. Discover a wholesome approach to well-being through these nutritious dietary choices.

What is a Fiber?

Fiber is a type of carbohydrate that the body cannot digest. It is found in plant foods such as fruits, vegetables, whole grains, legumes, and nuts. Fiber is an important part of a healthy diet because it has many health benefits.

Benefits of Fibre

Fiber has many health benefits, including:

  • Helps to regulate digestion: Fiber helps to add bulk to stool and prevent constipation by absorbing water and making stool softer and easier to pass.
  • Lowers cholesterol levels: Soluble fiber can help to lower cholesterol levels by binding to cholesterol in the intestines and preventing it from being absorbed into the bloodstream.
  • Controls blood sugar levels: Soluble fiber can help to control blood sugar levels by slowing down the absorption of sugar into the bloodstream. This can be especially beneficial for people with diabetes.
  • Reduces the risk of chronic diseases: Fiber has been shown to reduce the risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer

Types of Fiber

There are two main types of fiber: soluble and insoluble.

Soluble fiber

Soluble fiber dissolves in water to form a gel-like substance. This gel can help to lower cholesterol levels and control blood sugar levels. Soluble fiber is found in foods such as:

  • Oats
  • Barley
  • Peas
  • Beans
  • Lentils
  • Fruits such as apples, citrus fruits, and berries
  • Vegetables such as carrots, okra, and broccoli

Insoluble fiber

Insoluble fiber does not dissolve in water. It helps to add bulk to stool and prevent constipation. Insoluble fiber is found in foods such as:

  • Wheat bran
  • Whole grains
  • Nuts
  • Seeds
  • Vegetables such as celery, cabbage, and cauliflower

18 High-fiber Foods with their percentage

Here are some high-fiber foods along with their approximate fiber percentages

  • Lentils: About 30% fiber
  • Chickpeas: Around 12-15% fiber
  • Black Beans: Roughly 15-16% fiber
  • Avocado: Approximately 7% fiber
  • Quinoa: About 15% fiber
  • Broccoli: Roughly 2.6% fiber
  • Chia Seeds: Around 34% fiber
  • Brussels Sprouts: Approximately 3.4% fiber
  • Raspberries: Roughly 6.5% fiber
  • Oats: About 10% fiber
  • Almonds: Approximately 12% fiber
  • Artichokes: Roughly 8.6% fiber
  • Pears: Around 3.1% fiber
  • Sweet Potatoes: Approximately 3% fiber
  • Acorn Squash: Roughly 3% fiber
  • Apples: About 2.4% fiber
  • Carrots: Approximately 2.8% fiber
  • Whole Wheat Bread: Roughly 6-8% fiber 

18 High-fiber foods Fruits and Vegetables

Here’s a more detailed description for each high-fiber food, including suggested quantities, approximate fiber percentages, and their associated benefits:

Lentils:

  • Quantity: 1 cup cooked
  • Fiber: About 30%
  • Benefits: Rich in fiber and protein, lentils support digestive health, help regulate blood sugar, and provide essential nutrients like iron and folate.

Chickpeas:

  • Quantity: 1 cup cooked
  • Fiber: Around 12-15%
  • Benefits: High in fiber and protein, chickpeas promote satiety, support digestive health, and offer a good source of vitamins and minerals.

Black Beans:

  • Quantity: 1 cup cooked
  • Fiber: Roughly 15-16%
  • Benefits: Packed with fiber and antioxidants, black beans contribute to heart health, regulate blood sugar, and provide essential nutrients like potassium.

Avocado:

  • Quantity: 1 medium-sized
  • Fiber: Approximately 7%
  • Benefits: While not as high in fiber as some other foods, avocados offer healthy monounsaturated fats, fiber, and various vitamins, supporting heart health and providing satiety.

Quinoa:

  • Quantity: 1 cup cooked
  • Fiber: About 15%
  • Benefits: A complete protein source with high fiber, quinoa supports muscle repair, provides sustained energy, and contributes to overall digestive health.

Broccoli:

  • Quantity: 1 cup cooked
  • Fiber: Roughly 2.6%
  • Benefits: Low in calories and high in fiber, broccoli supports digestive health, provides essential vitamins, and offers anti-inflammatory properties.

Chia Seeds:

  • Quantity: 2 tablespoons
  • Fiber: Around 34%
  • Benefits: A powerhouse of fiber and omega-3 fatty acids, chia seeds promote satiety, support heart health, and contribute to overall well-being.

Brussels Sprouts:

  • Quantity: 1 cup cooked
  • Fiber: Approximately 3.4%
  • Benefits: High in fiber and antioxidants, Brussels sprouts support digestive health, provide essential vitamins, and have anti-inflammatory properties.

Raspberries:

  • Quantity: 1 cup
  • Fiber: Roughly 6.5%
  • Benefits: Rich in fiber and antioxidants, raspberries support heart health, help regulate blood sugar, and provide essential vitamins.

Oats:

  • Quantity: 1 cup cooked
  • Fiber: About 10%
  • Benefits: High-fiber oats contribute to heart health, support digestive function, and provide sustained energy throughout the day.

Almonds:

  • Quantity: 1 ounce (about 23 almonds)
  • Fiber: Approximately 12%
  • Benefits: In addition to fiber, almonds offer healthy fats, vitamin E, and support heart health, providing a satisfying and nutrient-dense snack.

Artichokes:

  • Quantity: 1 medium-sized
  • Fiber: Roughly 8.6%
  • Benefits: Artichokes are rich in fiber and antioxidants, promoting digestive health, liver function, and providing essential nutrients like vitamin C and folate.

Pears:

  • Quantity: 1 medium-sized
  • Fiber: Around 3.1%
  • Benefits: Pears are a good source of fiber, vitamins, and antioxidants, supporting digestive health and providing a sweet and nutritious snack.

Sweet Potatoes:

  • Quantity: 1 medium-sized
  • Fiber: Approximately 3%
  • Benefits: Sweet potatoes offer fiber, vitamins, and antioxidants, supporting digestive health, providing sustained energy, and contributing to overall well-being.

Acorn Squash:

  • Quantity: 1 cup cooked
  • Fiber: Roughly 3%
  • Benefits: Low in calories and high in fiber, acorn squash supports digestive health, provides essential vitamins, and has anti-inflammatory properties.

Apples:

  • Quantity: 1 medium-sized
  • Fiber: About 2.4%
  • Benefits: Apples are a good source of fiber, antioxidants, and vitamins, supporting heart health, regulating blood sugar, and providing a convenient and portable snack.

Carrots:

  • Quantity: 1 cup
  • Fiber: Approximately 2.8%
  • Benefits: Carrots are rich in fiber, beta-carotene, and vitamins, supporting eye health, promoting digestive function, and providing a crunchy and nutritious snack.

Whole Wheat Bread:

  • Quantity: 1 slice
  • Fiber: Roughly 6-8% (varies based on the specific product)
  • Benefits: Whole wheat bread offers complex carbohydrates and fiber, supporting sustained energy, digestive health, and providing a versatile base for sandwiches and toast.

How many grams of fiber per day?

Women aged 50 and above are recommended to eat 21 grams of fiber daily, while men in the same age group should eat 30 grams of fiber daily.

Recommended Fiber Intake for People of Different Ages 

The recommended daily fiber intake for people of different ages is as follows:

Age Male Female
1-3 years 19 Gram 19 Gram
4-8 years 28 Gram 28 Gram
9-13 years 31 Gram 26 Gram
14-18 years 38 Gram 26 Gram
19-50 years 38 Gram 25 Gram
51+ years 30 Gram 21 Gram

Most Americans consume only around 15 grams of fiber per day, which is far below the recommended daily intake of 25-38 grams per day for adults. This is due in part to the fact that the majority of the American diet is made up of processed foods, which are often low in fiber. Additionally, many Americans do not eat enough fruits, vegetables, and whole grains, which are all good sources of fiber.

Also read: Tie Guan Yin Tea for Weight Loss

Frequently asked questions

How can I get a lot of fiber fast?

To get a lot of fiber fast, you can eat foods that are high in both soluble and insoluble fiber. Soluble fiber dissolves in water and helps to lower cholesterol levels and control blood sugar levels. Insoluble fiber does not dissolve in water and helps to add bulk to stool and prevent constipation.

Here are some examples of foods that are high in fiber:

  • Fruits: Apples, pears, berries, oranges, grapefruit, bananas
  • Vegetables: Broccoli, carrots, Brussels sprouts, spinach, sweet potatoes, beans, lentils
  • Whole grains: Oats, quinoa, brown rice, barley, whole-wheat bread and pasta
  • Legumes: Beans, lentils, peas
  • Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds

How can I increase my fibre?

There are many ways to increase your fiber intake, including:

  • Eat more fruits, vegetables, and whole grains. These foods are all good sources of fiber. Aim for at least 5 servings of fruits and vegetables per day, and choose whole grains over refined grains whenever possible.
  • Add legumes to your diet. Legumes, such as beans, lentils, and peas, are a great source of both soluble and insoluble fiber. You can add them to soups, stews, salads, and even main dishes.
  • Snack on nuts and seeds. Nuts and seeds are another good source of fiber. They are also a good source of protein and healthy fats.
  • Take a fiber supplement. If you are struggling to get enough fiber from your diet, you may want to consider taking a fiber supplement. However, it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions.

Is fiber good for the Kidneys?

Yes, fiber is good for the kidneys. It can help to improve kidney function, reduce the risk of chronic kidney disease (CKD), and slow the progression of CKD.

Are bananas high in fiber?

Yes, bananas are a good source of fiber. A medium banana contains about 3 grams of fiber, which is about 12% of the recommended daily intake for adults.

What fruit is highest in fiber?

The fruit highest in fiber is passion fruit. One cup of passion fruit contains 24.5 grams of fiber. Other fruits that are high in fiber include:

  • Guavas (9 grams per cup)
  • Raspberries (8 grams per cup)
  • Blackberries (8 grams per cup)
  • Pomegranates (7 grams per cup)
  • Pears (5 grams per cup)
  • Blueberries (4 grams per cup)
  • Strawberries (3 grams per cup)
  • Apples (3 grams per cup)
  • Bananas (3 grams per cup)

Are eggs high in fiber?

No, eggs are not high in fiber. One large egg contains only about 0.5 grams of fiber, which is about 2% of the recommended daily intake for adults.

Is Cucumber high in fiber?

Yes, cucumber is high in fiber. One medium cucumber contains about 2 grams of fiber, which is about 8% of the recommended daily intake for adults.

Which has more fibre fruits or vegetables?

In general, vegetables have more fiber than fruits. Here is a table comparing the fiber content of some popular fruits and vegetables:

Food Fiber (grams per cup)
Apple 4.4
Banana 3.1
Orange 3.1
Strawberry 3
Blueberry 3.4
Broccoli 5.1
Carrot 3.4
Spinach 5.4
Sweet potato 4.3
Brussels sprouts 4.2
Beans 15

What is the best time of day to take fiber?

The best time of day to take fiber depends on your individual needs and preferences. However, there are a few general things to keep in mind.

Taking fiber in the morning can help to kickstart digestion and promote regularity throughout the day. It can also help to reduce hunger cravings and improve weight management, as fiber makes you feel fuller for longer.

Taking fiber in the evening can help to aid digestion and promote regular bowel movements, preventing nighttime hunger. This can be especially beneficial for people who tend to snack at night or experience discomfort or irregularity before bedtime.

Taking fiber with meals can help to slow down the absorption of carbohydrates, preventing sharp spikes in blood sugar levels. This can be beneficial for people with diabetes or prediabetes.

Taking fiber before bed can help to prevent constipation and promote a good night’s sleep. However, it is important to note that taking fiber too close to bedtime can cause gas and bloating. It is best to take fiber at least 30 minutes before bed.

How many fiber well gummies per day?

The recommended daily intake of Fiber Well gummies is two gummies per day. Each two-gummy serving contains 5 grams of fiber, which is a good source of fiber.

Also read: Foods that Increase Semen Volume and Ejaculate

How can I get 30g of fiber a day?

Here is a sample meal plan that provides 30g of fiber per day:

  • Breakfast: Oatmeal with berries and nuts (10g fiber)
  • Lunch: Salad with grilled chicken or fish, quinoa, and chickpeas (15g fiber)
  • Dinner: Salmon with roasted vegetables and brown rice (10g fiber)
  • Snacks: Fruits and vegetables, nuts and seeds (5g fiber)

Conclusion:

Fiber is an important part of a healthy diet. It helps to regulate digestion, lower cholesterol levels, control blood sugar levels, and reduce the risk of chronic diseases. The recommended daily intake of fiber for adults is 25-38 grams, but most people do not get enough fiber in their diet.

There are many ways to increase your fiber intake, including eating more fruits, vegetables, whole grains, and legumes. You can also snack on nuts and seeds, or take a fiber supplement if needed.


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