22+ High-Fiber Foods


Fiber is incredibly important, because fiber slips through stomach and ends up in gut, where it feeds the good bacteria, and leads to many health benefits. For instance, it promotes weight loss, lowers blood sugar levels and fights constipation. The recommended daily intake is 25 grams for women, and 38 grams for men. Unfortunately, most people only consume around half of the intake, or less per day.

Fortunately, it is simple to increase you fiber intake. The followings are the 22+ foods that are high in fiber:

  1. Pears (3.1%)

         Fiber content: 3.1 grams per 100 grams or 5.5 grams in a medium-sized pear

  1. Strawberries (2%)

Strawberries are among the most nutrient dense fruits. They are loaded with vitamin C, manganese and all sorts of powerful antioxidants. Strawberries are very high given but low calorie content.

Fiber content: 2 grams per 100 grams or 3 grams in a cup.

  1. Avocado (6.7%)

Avocados are very high in vitamin C, potassium, magnesium, vitamin E, various B-vitamins, and loaded with healthy fats.

Fiber content: 6.7 grams per 100 grams or 10 grams in a cup

  1. Apples (2.4%)

Fiber content: 42.4 grams per 100 grams or 4 grams in a medium-sized apple

  1. Raspberries (6.5%)

Raspberries are loaded with vitamin C and manganese.

Fiber content: A cup contains 8 grams of fiber, with 6.5 grams per 100 grams.

  1. Bananas (2.6%)

Bananas are a good source of nutrients, including vitamin C, vitamin B6 and potassium.

A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.

Fiber content: 2.6 grams per 100 grams or 3.1 grams in a medium-sized banana

Other High-Fiber Fruits: Blueberries (3.6 grams per cup) and blackberries (7.6 grams per cup).

  1. Carrots (2.8%)

Carrots are high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in the body.

Fiber content: 32.8 grams per 100 grams or 4 grams in a cup

  1. Beets (2.8%)

The beets are high in important nutrients, such as folate, iron, copper, manganese and potassium, and are loaded with inorganic nitrates, nutrients shown to have various benefits related to blood pressure regulation and exercise performance.

Fiber content: 2.8 grams per 100 grams or 3.8 grams per cup

  1. Broccoli (2.6%)

Broccoli is one of the most nutrient dense foods on the planet, which is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, and contains antioxidants and potent cancer-fighting nutrients. Broccoli is also high in protein.

Fiber content: 22.6 grams per 100 grams or 4 grams per cup

  1. Artichoke (5.4%)

The artichoke is high in many nutrients and one of the best sources of fiber.

Fiber content: 5.4 grams per 100 grams or 6.9 grams in an artichoke

  1. Brussels Sprouts (3.8%)

The Brussels sprout is a cruciferous vegetable and related to broccoli. Brussels sprouts are very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.

Fiber content:  3.8 grams per 100 grams or 3.3 grams per cup

Other High-Fiber Vegetables: Most of vegetables contain significant amounts of fiber. Those vegetables include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).

  1. Lentils (7.9%)

Lentils are cheap, and have the most nutritious foods of all. They are very high in protein and loaded with all sorts of important nutrients.

Fiber content: 7.9 per 100 grams or 15.6 grams per cup of cooked lentils

  1. Kidney Beans (6.4%)

Kidney beans are a type of legume, and loaded with plant-based protein and various nutrients.

Fiber content: 6.4 per 100 grams or 11.3 grams per cup of cooked beans

  1. Split Peas (8.3%)

Split peas are from the dried, split and peeled seeds of peas.

Fiber content: 8.3 per 100 grams or 16.3 grams per cup of cooked split peas

  1. Chickpeas (7.6%)

The chickpea is another type of legume, and is loaded with nutrients, including minerals and protein.

Fiber content: 7.6 per 100 grams or 12.5 grams per cup of cooked chickpeas

Other High-Fiber Legumes: Most legumes are high in protein, fiber and all sorts of nutrients. When properly prepared, they are the cheapest sources of quality nutrition. Others include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).

  1. Quinoa (2.8%)

Quinoa is a pseudo-cereal and becomes popular with health conscious people.

It is loaded with all sorts of nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, etc.

Fiber content: 2.8 per 100 grams or 1.6 grams per cup of cooked quinoa

  1. Oats (10.6%)

Oats may be the healthiest grain food. They are very high in vitamins, minerals and antioxidants.

They contain a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.

Fiber content: 10.6 grams per 100 grams or 16.5 grams per cup of raw oats

  1. Popcorn (14.5%)

Popcorn probably the best snack you can eat to increase your fiber intake. Air-popped popcorn is very high in fiber.

Fiber content: 14.5 grams per 100 grams

Other High-Fiber Grains: almost all whole grains are high in fiber.

  1. Almonds (12.5%)

The almond is a popular type of tree nut.

Almonds are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.

Fiber content: 12.5 grams per 100 grams or 3.5 grams per ounce

  1. Chia Seeds (34.4%)

Chia seeds are tiny black seeds that are immensely popular in the natural health community.

They are highly nutritious, with lots of magnesium, phosphorus, calcium and magnesium. Chia seeds may also be the single best source of fiber on the planet.

Fiber content: 34.4 grams per 100 grams or 10 grams per ounce

Other High-Fiber Nuts and Seeds:

Most nuts and seeds are high in fiber, which includes coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%), and pumpkin seeds (18.4%).

  1. Sweet Potatoes (2.5%)

The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It is very high in beta-carotene, B-vitamins and various minerals.

Fiber content: 2.5 grams per 100 grams or a medium-sized boiled sweet potato (without skin) contains 3.8 grams of fiber

  1. Dark Chocolate (10.9%)

Dark chocolate is high in nutrients, and contains the most antioxidant-rich and nutrient-dense foods of all. Make sure to choose dark chocolate that is 70-95% or higher in cocoa.

Fiber content: 10.9 grams per 100 grams or 3.1 grams in a 1-ounce piece

Citation: Health Line



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