Fiber Is Of Unquestionable Significance.
High Fiber Foods passes from your stomach undigested and into your colon where it nourishes beneficial gut microbes – leading to numerous medical benefits. Specific kinds of fiber may help with weight loss, lower glucose levels, or alleviate constipation symptoms.
The Academy of Nutrition and Dietetics suggests you consume about 14 grams of fiber for every 1,000 calories you ingest daily, which amounts to roughly 24 grams for ladies and 38 for men.
Tragically, an estimated 95% of American adults and children don’t meet their daily recommended fiber consumption quota of 16.2 grams (4 Trusted Source).
Acing fiber intake is easier than you think: simply incorporate foods high in fiber into your eating schedule.
What Is Fiber?
Fiber refers to any source of dietary carbohydrates your body cannot process into fuel for fuel production; its value doesn’t decrease due to this fact; rather it should be seen as essential to overall wellbeing.
Dietary fiber has many potential health advantages when consumed. One such benefit is decreasing cholesterol. Fiber’s presence in your digestive system may help decrease cholesterol absorption. This effect is especially noticeable if combined with statin medications to lower cholesterol, such as those containing psyllium fiber supplements.
Staying at a healthy weight. Eating fiber-rich food sources from the soil may often contain lower calories. Furthermore, filaments’ presence helps you feel fuller for longer.
Add mass to the digestive tract. People experiencing obstruction or an overall lazy digestive tract might benefit from adding fiber-rich foods into their eating regimen, as this tends to add mass without being digested by their bodies and refresh digestion tracts.
Advance your glucose control. A higher fiber diet helps your body process more slowly, helping maintain more predictable glucose levels that is especially helpful for those living with diabetes.
Eating enough fiber may reduce gastrointestinal disease risk. A diet rich in soluble fiber, like that found in apples, has many protective qualities against disease types like colon cancer. There may even be potential cancer prevention benefits of some fiber sources like gelatin.
Fiber offers many health advantages, but to reap its full potential it must be introduced gradually over several days in order to avoid unpleasant side effects like gas and bloating.
While increasing fiber intake, drinking plenty of water may also help keep these symptoms in check.
1. Pears (3.1 Grams)
Pears are beloved organic produce known for both being delicious and providing incredible amounts of dietary fiber. It stands as one of nature’s greatest sources for its fiber.
Fiber Content of Pears (9Reliable Source): One medium-sized, crude pear contains approximately 5.5 grams of dietary fiber per 100 grams (9Trusted Source).
2. Strawberries (2 grams)
Strawberries are an irresistibly delicious treat that are great to snack on at any time.
Surprisingly, strawberries are among the most nutrient-rich natural products you can eat, providing loads of vitamin C, manganese and other excellent cancer fighting agents. Try some in this banana strawberry smoothie.
Fiber Content of New Strawberries: 3 grams in one cup or 2 grams for every 100 grams (10 Trusted Sources).
3. Avocado (6.7 Grams)
Avocado is a unique natural product; rather than being high in carbs, its main constituents are solid fats.
Avocados are rich in essential vitamins and nutrients such as Vitamin C, potassium, magnesium, Vitamin E and several B nutrients – plus they boast many medical advantages! Take a bite out of one of these delicious avocado recipes!
Fiber Content in 1 Cup of Crude Avocado or 6.7 Grams per 100 Grain Weight (10 Trusted Source).
4. Apples (2.4 grams)
Apples are among the most satisfying natural foods you can eat, not only due to their flavor and texture but also because they tend to be high in fiber content.
We particularly enjoy them on mixed greens plates.
Fiber Content of Apples (12 Trusted Source): 44 grams in an average-sized, crude apple; or 2.4 grams per 100 grams (12).
5. Raspberries (6.5 grams)
Raspberries are highly nutritious fruits with an amazing character, packed with vitamin C and manganese.
Take the challenge and create your own raspberry-tarragon dressing!
Fiber Content of Raspberries: One cup of raw raspberries provides 8 grams of dietary fiber or 6.5 grams per 100 grams (13 Trusted Source).
6. Bananas (2.6 grams)
Bananas are an excellent source of many essential nutrients, including Vitamin C, B6 and Potassium.
Unripe bananas contain safe starch, an effective form of toxic carb that acts like fiber. Try them in your next nut spread sandwich to add an extra protein boost!
Fiber Content in Medium-sized Banana: 3.1 Grams or 2.6 grams Per 100 Grain Weight (14.1 Trusted Source).
Other high-fiber natural products.
Blueberries: Each 100-gram serving provides 2.4 grams.
Blackberries: 5.3 Grams per 100-Gram Serving (15 Trusted Sources and 16 Untrustable Sources).
7. Carrots (2.8 grams)
Carrots are an indispensable root vegetable with unrivaled health benefits and flavorful crunchiness.
Nutritious foods contain important micronutrients like Vitamin K, B6, magnesium and beta carotene which is converted to Vitamin A within your body.
Mix some diced carrots into your next veggie-rich soup to up its nutrition value.
Fiber Content of Carrots in 1 Cup (16 Trusted Source).
8. Beets (2.8 grams)
Beetroots contain essential vitamins and minerals like folate, iron, copper manganese potassium.
Beets contain inorganic nitrates, which have been shown to provide various health benefits including pulse management and increased exercise performance (18Trusted Source).
Put them to the test with this lemon Dijon beet salad!
Fiber content: 3.8 grams per cup or 2.8 grams per 100 grams (19Trusted Source).
9. Broccoli (2.6 grams)
Broccoli is an inherently nutritional food source and one of the world’s richest sources of essential minerals and vitamins.
It contains vitamin C, K and folate as well as B nutrients such as potassium, iron and manganese to support cells as well as provide vital disease-fighting support. Plus it features cell reinforcements and powerful disease fighting supplements!
Broccoli is known to be rich in protein compared to most vegetables. We enjoy creating broccoli slaw for various occasions.
Fiber Content per 100 grams (20 Trusted Source).
10. Artichoke (5.4 grams)
While artichokes might not make headlines regularly, this vegetable boasts numerous essential vitamins and is one of the best sources of fiber in the world.
Wait a little bit until you try them simmered.
Fiber Content of one Artichoke Globe/French Artichoke: 6.9 grams or 5.4 Grams Per 100 Grain (21 Trusted Source).
11. Brussels Sprouts (3.8 grams)
Brussels sprouts are an aromatic cruciferous vegetable commonly associated with broccoli.
These fruits are particularly abundant in vitamin K, potassium, folate and anticancer cell reinforcements.
Consider trying your favorite Brussels sprouts dish simmered with apples and bacon or drizzled with balsamic vinegar for an exciting change of pace.
Fiber Content per Cup or 100 Grain Weight (22 Trusted Source)
Vegetables containing high levels of fiber.
Virtually all vegetables contain ample quantities of fiber. Notable examples include:
Kale: 3.6 grams
Spinach: 2.2 grams Tomatoes: 1.2 grams (23Trusted Source, 24Trusted Source and 25Trusted Source).
All qualities for raw vegetables are listed.
12. Lentils (7.3 Grams)
Lentils are an exceptionally nutritious food source, boasting high amounts of both protein and essential vitamins and minerals.
This lentil soup features cumin, coriander, turmeric and cinnamon for extra flavor!
Fiber content: 13.1 grams per cup of cooked lentils or 7.3% by weight (26 Trusted Source).
13. Kidney Beans (6.8 grams)
Kidney beans are an acclaimed type of vegetable, boasting high amounts of plant-based proteins and various supplements.
Fiber Content of Cooked Beans: 12.1 Grams Per Cup or 6.8 Per 100 Grain (27 Trusted Source).
14. Split Peas (8.3 grams)
Split peas are created by drying, splitting and stripping the seeds of dried and split beans. They’re commonly found in soup after events featuring ham or pork as an accompaniment.
Fiber content: 16.3 grams per cup of cooked split peas or 8.3 per 100 grams (28 Trusted Source).
15. Quinoa (2.8 grams)
Quinoa has become increasingly popular with health-minded consumers in recent years.
This supplement pack features protein, magnesium, iron, zinc, potassium and cell reinforcements – to name but a few!
Fiber content: 5.2 grams per cup or 2.8 per 100 grams of cooked quinoa (34).
16. Oats (10 grams)
Oats are one of the best grain sources available today, boasting high levels of essential vitamins, minerals, and cancer prevention agents.
Beta glucan fiber, found in these fruits, has significant positive impacts on glucose and cholesterol levels (35Trusted Source).
Oatmeal has become a go-to breakfast option in recent years.
Fiber Content of Whole Oats: 16.5 grams per cup or 10.1% by Weight Trusted Source (36 Trusted Source).
17. Popcorn (14.4 grams)
Popcorn may be the ideal way to increase your fiber intake.
Air-popped popcorn contains high levels of fiber per calorie; however, when added with additional fat sources such as oils or butters, its ratio will significantly change and become far less beneficial to overall nutrition.
Fiber content of air-popped popcorn: 1.15 grams per cup or 14.4 grams per 100 grams (37 Trusted source).
Nearly all whole grains contain high fiber levels.
18. Almonds (13.3 grams)
Almonds are renowned tree nuts.
Almonds are rich in many essential vitamins and minerals, such as solid fats, vitamin E, manganese and magnesium. Plus, almond flour contains even more beneficial supplements!
Fiber Content per 100g: 13.3 Grams (38 Trusted Source).
19. Chia Seeds (34.4 Grams)
Chia seeds are well-recognized in the general wellness community as small black seeds that boast immense health benefits.
They provide excellent nutrition, boasting abundant levels of magnesium, phosphorus and calcium.
Chia seeds may be one of the world’s best sources of fiber, so try mixing them into jam or making your own homemade granola bars to get maximum benefit from these nutritious seeds.
Chia seeds contain 9.75 grams per ounce or 34.4 grams per 100 grams (39 Trusted Source).
Other high-fiber nuts and seeds
Nuts and seeds contain significant levels of fiber. Some examples include:
New Coconut: 9 grams Pistachios: 10 grams Pecans: 6.7 grams For sunflower seeds the total weight should be 11.1.
Pumpkin Seeds: 6.5 Grams (40% Trusted Sources, 41 Trusted Sources, 443 Trusted Sources & 44 Trusted Sources).
All qualities listed apply to 100 gram segments.
20. Yams (2.5 Grams)
Yam is a delicious tuber that provides ample nourishment, boasting high amounts of beta carotene, B nutrients, and various minerals that offer significant health benefits.
Yams make an ideal bread substitute or base for nachos.
Fiber Content: A medium-sized bubbled yam without skin contains approximately 3.8 grams of dietary fiber per 100 grams, or 2.5 grams per 100 grams (45Trusted Source).
21. Subdued Chocolate (10.9 grams)
Dim chocolate is widely acknowledged to be one of the world’s most luxurious food varieties.
Its high concentration of antioxidants and cell strengthening vitamins makes it one of the world’s richest sources for cell support and supplement consumption.
Opt for dark chocolate that contains at least 7095% cocoa content, while avoiding products laden with added sugars.
Fiber Content of 7085% Cacao in one ounce: 3.1 Grams (10.9 Per 100 Grain). (46 Trusted Source).