Top 10 High Fiber Foods
The 2020-2025 Dietary Guidelines for Americans recommend that adults should aim for 25-30 grams of fiber per day. This amount of fiber can help maintain a healthy digestive system. Dietary fiber is a type of carbohydrate that your body can't digest. It passes through your digestive system without being broken down or absorbed. This undigested material adds bulk to your stool and helps prevent constipation. Fiber also helps maintain a healthy gut microbiome, which is essential for overall health.
Chia seeds (34.4 grams)
Chia seeds are a nutritional powerhouse. They are tiny black seeds that are an excellent source of dietary fiber. In addition, chia seeds contain high amounts of magnesium, phosphorus, and calcium. Chia seeds can be added to overnight oats or smoothies.
Fiber content: 9.75 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams
Almonds (13.3 grams)
Almonds are a versatile food that can be added to many dishes. They are high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium. Almonds can also be ground into flour for baking. The flour can be used as an alternative to wheat flower for baked goods with a fiber punch.
Fiber content: 4 grams per 3 tablespoons, or 13.3 grams per 100 grams
Lentils (10.7 grams)
Lentils are a good source of fiber, protein, and many other nutrients. They are also economical and versatile, which makes them a great choice for a variety of dishes. Lentils are a type of legume, which means they are a member of the pea family. Lentils are a good source of protein and are high in dietary fiber. They are also a good source of iron, folate, potassium, and magnesium. Lentils are a versatile ingredient that can be added to soups, salads, stews, and casseroles. They can also be ground into flour and used in baking.
Fiber content: 13.1 grams per cup of cooked lentils, or 10.7 grams per 100 grams.
Oats (10.1 grams)
Oats are an excellent source of dietary fiber and are high in vitamins, minerals, and antioxidants. They contain a powerful soluble fiber called beta glucan, which may help manage blood sugar and cholesterol levels. In addition, oats are a good source of protein and contain many essential vitamins and minerals, including manganese, phosphorus, magnesium, copper, iron, zinc, and B vitamins.
Fiber content: 16.5 grams per cup of raw oats, or 10.1 grams per 100 grams
Kidney beans (7.4 grams)
Kidney beans are a popular type of legume. They provide plant-based protein and various nutrients. They are a good source of fiber, folate, iron, potassium, and magnesium. They are a versatile ingredient that can be added to soups, salads, stews, and casseroles. The beans are a good source of dietary fiber, which helps maintain a healthy digestive system. They are also a good source of folate, which is important for cell growth and repair. Kidney beans are a good source of iron, which is essential for red blood cell production. They are also a good source of potassium, which is important for maintaining a healthy blood pressure. Kidney beans are also a good source of magnesium, which is important for muscle and nerve function.
Fiber content: 12.2 grams per cup of cooked beans, or 7.4 per 100 grams
Split peas (8.3 grams)
Split peas are made from the dried, split, and peeled seeds of peas. They are often seen in split pea soup, but can be used in dhals and other recipes. They are a good source of protein and are high in dietary fiber. They are also a good source of B vitamins and minerals, including iron, phosphorus, potassium, and zinc. Split peas have a mild flavor and can be easily incorporated into a variety of dishes.
Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams
Chickpeas (7 grams)
Chickpeas are a type of legume that is rich in fiber. They also provide protein and various minerals. Chickpeas are a popular ingredient in hummus, curries, and soups. Hummus is a delicious spread made from chickpeas, tahini, lemon juice, and garlic. Curries are flavorful dishes that can include chickpeas, tomatoes, onions, and other spices. Soups are a great way to warm up on a cold day, and many delicious soups include chickpeas as an ingredient.
Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams.
Avocado (6.7 grams)
The avocado is a delicious fruit that is high in healthy fats and a good source of fiber. Avocados also provide vitamin C, potassium, magnesium, vitamin E, and various B vitamins. In addition, avocados contain antioxidants that help protect your cells from damage. They also help lower cholesterol levels and reduce the risk of heart disease. Avocados are a great addition to a healthy diet.
Fiber content: 10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams
Raspberries (6.5 grams)
Raspberries are a nutritious fruit with a distinctive flavor. They contain fiber, vitamin C, and manganese. Vitamin C is an important antioxidant that helps protect your cells from damage. Manganese is a trace mineral that is essential for many body functions, including bone formation, blood clotting, and nerve function. Add raspberries to oatmeal, salads, and sauces or snack on them fresh.
Fiber content: One cup of raw raspberries contains 8 grams of fiber, or 6.5 grams per 100 grams
Other high-fiber berries
Here are some other berries you can add to desserts, oatmeal, and smoothies or just snack on during the day:
Blueberries: 2.4 grams per 100-gram serving
Blackberries: 5.3 grams per 100-gram serving
Brussels Sprout (3.8 grams)
Brussels sprouts are a member of the cruciferous vegetable family, which means they are related to broccoli. They are known for their high fiber content, and they are also a good source of vitamins K and C, potassium, folate, and other nutrients. These nutrients may help protect against cancer. Brussels sprouts can be eaten raw or cooked. They are a good addition to salads, soups, and stir-fries.
Fiber content: 3.3 grams per cup of raw Brussels sprouts, or 3.8 grams per 100 grams.
These 10 high-fiber foods are a great way to add more fiber to your diet. They provide a variety of nutrients, including vitamins, minerals, and antioxidants. Adding these foods to your diet can help you maintain a healthy digestive system and overall health. Fiber is an important part of a healthy diet. It helps keep your digestive system running smoothly, and it helps you feel full longer, so you eat less. Fiber can also help lower cholesterol levels, reduce blood sugar levels, and lower the risk of heart disease. These 10 high-fiber foods are a great way to get more fiber in your diet.
