The importance of fiber cannot be overstated. From helping to satisfy you at mealtimes, to helping remove toxins and promoting regularity, you should be getting fiber in your diet every day. But in reality, more and more people are failing to meet their daily quota of fiber, and have been suffering from deteriorating health as a result. It is quite possible that the dependence on processed foods is what brought about this negative change, but it is something we need to fix- and fast.
We know that not two people have the same dietary preferences, but there are so many options for you to get your fiber from, there shouldn’t be a reason for you to miss out. Read on and let’s find out what high fiber foods you can make use of.
High Fiber Foods – 25 Ultimate High-Fiber Foods
Oatmeal and various types of oats have experienced a grand resurgence in the past 25 years, thanks in large part to its purported cholesterol lowering effect. Of course, this benefit is attributed to its fiber content, which stands at about 5g per serving. Oats are an excellent fiber source for those who dislike vegetables, and can help you meet your daily requirements.
2. Chia Seeds
Chia seeds are a nutritional powerhouse, classified as a superfood. Why a superfood? Because chia seeds can almost act as stand-alone nutrition, being enhanced with almost everything under the sun. Chia seeds contain more than double the amount of fiber than a serving of oatmeal, all in just a one-ounce size. Chia seeds are also extremely versatile, since they can be consumed on their own, or added to other foods to enhance their nutritional profile. Chia seeds should be one of your go-to fiber choices.
3. Flax Seeds
Though not as much as a nutritional powerhouse as chia seeds, flax seeds are still rich in fiber, coming in at more than 5g per two tablespoons serving size. Flax seeds are actually richer in fiber than many other vegetables, and are also a decent source of omega-3 fats/
Lentils are also rich in fiber, with one cup delivering as much as 15g. Though not used very much, it is a staple in the diets of the Indian subcontinent, being ground and boiled into a type of gravy known as “dhal”, served along with curry. This makes for a powerful dose of fiber. Split peas are also frequently used to make dhal, depending on where you are from.
5. Green Peas
Green peas possess a natural kind of sweet taste that makes them stand out from many other varieties, but this does not mean that their fiber content is to be taken for granted. Green peas deliver about 7g of fiber per serving.
Avocados are another nutritional powerhouse, being extremely rich in fiber and good fats. Avocados contain both soluble and insoluble fiber, which help to keep your gut health, balance blood sugar and the insoluble aspect which promotes bowel motility.
7. Chick Peas
Chick peas are extremely rich in fiber, with a quarter cup serving having about 9g. chick peas are calorie heavy, however, so be careful to not make them the main course as you might be surprised how many calories you consume for the fiber content.
Okra is a staple in many African, Asian and South American countries, having about 8g fiber per cup serving. Okra is also rich in many vitamins as well as calcium and is low calorie making it an excellent food all-round.
9. Brussels Sprouts
Nearing 8g of fiber per serving, along with rare trace minerals such as manganese. Brussels sprouts also belong to the cruciferous vegetable family, which have established benefits on health.
Another member of the cruciferous vegetable family, broccoli comes in at about 5g per cup serving size. Broccoli is low in calories and is excellent for bulking meals without adding a lot of calories.
Looking to mix things up? The guava is a delicious tropical fruit, having a naturally sweet taste and ranging between 9-12g fiber per diced cup, guava can be added to smoothies or as a summer treat to refresh your tired taste buds.
Whether you prefer them dried or whole, figs are rich in fiber and can be used to make a tasty trail mix. A single fig on average has about 1g of fiber and only 20 calories allowing you to balance your fiber intake and calorie budget.
Artichokes boast an impressive 10g per artichoke on average, making it an excellent fiber source. Artichokes are also believed to boost weight loss efforts.
14. Sweet Potatoes
Rich in vitamin A, and slow digesting carbohydrates, sweet potatoes also offer an excellent 8g of fiber per medium sized potato.
15. Asian Pears
These sweet fruits are rich in Vitamin C and have an average of 6g of fiber per medium sized fruit. It is important to consume the peek, as this is where much of the fiber is contained.
16. Black Beans
A favorite in savory stews, black beans are rich in fiber with an average of 15g per half cup serving. A single half cup serving size of black beans could almost help you meet 50% of your daily requirements, so be sure to eat them often!
One cup of cooked quinoa contains about 5g of fiber, but is also rich in protein and numerous minerals and vitamins. Quinoa is an excellent substitute to rice when you want to try something new.
Dates are tasty treats that contain about 1.5g of fiber each, making them a convenient way to increase your intake of fiber daily. Just 5 dates per day are enough to offer excellent dietary support and should be considered by everyone trying to up their consumption.
Similar to pears, apples also pack decent fiber in, with about 4.5 g in a medium sized fruit. However, it is important once again that you consume the apple whole, peel included, to benefit from its fiber content.
Almonds are healthy snacks, which can be combined with many of the other foods on this list for added effect. A simple one ounce serving size of almonds yields about 3.5g of fiber and can be eaten on the go, whenever you need a fast snack.
Oranges contain about 4.5g of fiber in each large fruit, although much of that fiber is concentrated closer to the peel. Since we know you won’t be eating the peel, just try to eat as close to it as possible to ensure you get the most out of the fruit.
22. Bell Peppers
Bell peppers are not extremely rich in fiber, but are an easy way to increase your daily consumption. A small bell pepper contains about 1.5g fiber, so stir frying a few can help out significantly.
23. Brown Rice
Brown rice has about 3.5g of fiber per cup, as opposed to just 0.5g in a cup of white rice. This makes brown rice a simple swap to increase your consumption
These berries contain about 8g of fiber per cup, double that of strawberries or blueberries. Opt for these berries when you can.
A one cup serving size of chopped walnuts contains about 8g of fiber per serving, and is extremely rich in omega-3 fats. Occasional consumption of walnuts is a good way to keep your fiber intake high while not getting bored of the same old.
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