Food Facts

20 High Fiber Foods You Must Be Eating

• By Rich Health Editorial Team
• March 17, 2021

Fiber is an important dietary component that should be consumed on a regular basis. It is actually the part of plant-based food that cannot be readily absorbed by the human digestive system. Since it is not digested by the body, therefore, fiber rich foods pass as it is from the digestive system. 

Despite the indigestive nature, fiber is essential for a number of reasons. Firstly, fiber normalizes bowel movement and reduces the chances of constipation. It also prevents the occurrence of hemorrhoids and reduces the risk of colorectal cancer. Also known to lower the blood cholesterol level, fiber is filling in nature, which means that it helps suppress hunger and is extremely beneficial for those who want to lose weight. 

20 High Fiber Foods That are Beneficial for You

If you want to incorporate fiber in your diet, here are the 20 foods high in fiber that you should be consuming:

1.Avocados 

Rich in fats, potassium, and vitamin E, Avocados are also an excellent source of both soluble as well as insoluble fiber. One serving of Avocados has a total of 4.5 grams of dietary fiber. 

 

2. Black Beans 

Black beans are known for their pectin concentration. It is a type of soluble fiber that fills up the stomach and regularizes the digestive process.  Due to the filling nature, black beans are often recommended for weight loss.

 

 

 

3. Brussel Sprouts 

Known for their cancer-fighting nutrients, Brussel sprouts are packed with dietary fiber. They support the gut bacteria and ensure a healthy digestive system. 

 

4. Sweet Potatoes 

An average-sized sweet potato has two grams of soluble and two grams of insoluble fiber. Consuming sweet potatoes help with balancing hormones and also helps maintain a healthy weight. 

 

 

 

5. Turnips 

Turnips are generally known for potassium, calcium, and Vitamin C. Many people are not aware of the fact that they also contain fiber. It also contains both soluble and insoluble fiber. They can be consumed in the form of salads or can also be roasted or steamed. 

 

6. Broccoli 

Broccoli is not everyone’s favorite vegetable. But it is rich in fiber and antioxidants that help reduce the chances of cancer. Consuming broccoli promotes the growth of gut bacteria and thus promotes the health of the digestive system. 

 

 

 

7. Carrots 

Many people know of carrots as a source of nutrients that benefit the vision due to beta carotene. But they are also a great source of dietary fiber. They can be consumed raw, steamed, or even cooked. 

 

8. Pears 

 If you are not a fan of vegetables, there are plenty of high fiber fruits that you can opt for. Pears are one such fruit. A medium-sized pear has a total of around two grams of fiber. But keep an eye on the number of pears that you consume as they are also a laxative and can lead to diarrhea. 

 

9. Kidney Beans 

Kidney beans get their name due to their kidney-like shape. They are rich in dietary fibers as well as carbohydrates and proteins. They also contain pectin, just like Black Beans, but some people have trouble digesting them. Therefore, this source of fiber is not recommended for everyone. 

 

10. Figs 

Figs also contain fiber. They can be consumed in both the fresh as well as the dried form. Figs have been used in Chinese medicine as a way of relieving constipation. This is because figs are filled with fiber. 

 

11. Nectarines 

People often tend to confuse nectarines with pears, but in reality, they are different. One medium-sized nectarine has around one gram of soluble and one and a half grams of insoluble fiber. 

 

12. Apricots 

 If you are looking for a low-calorie source of dietary fiber, apricots are an excellent choice. They aid digestion and regulate the bowel movement. Apricots also protect against many heart diseases. 

 

13. Guavas 

Guavas are rich in fiber and not only regulate the digestive system but also lower cholesterol levels, regulate triglycerides, and control blood sugar. One guava is known to have a total of three grams of dietary fiber. 

 

 

 

14. Flax Seeds 

Also known as linseeds, they are an excellent snack source. They can be consumed as they are, or you can add them on top of your porridge or cereal. If soaked overnight, they release a gel that is an excellent source of regulating the digestive system. 

 

15. Sunflower Seeds 

Shelled sunflower seeds are easy to consume, very tasty, and contain fats as well as dietary fiber. They have monounsaturated and polyunsaturated fats and fiber. This combination promotes heart health and keeps the digestive system in check. 

 

16. Hazelnuts 

Hazelnuts can be consumed both raw as well as roasted. You will often find hazelnut as a flavoring agent in chocolates and spreads. Hazelnuts reduce LDL cholesterol, promote heart health, and also ensure a regular bowel movement.

 

17. Oats 

Oats are one of the most popular breakfast options, which are delicious as well as healthy. One cup of oats will provide around ten grams of dietary fiber. Three-point six grams of beta-glucan fibers provided by the oats also give the oats their characteristic creamy texture. 

 

 

 

18. Barley 

Barley is another grain that is a great source of fiber. It is brewed and is often used as a thickening agent for soups, sauces, stews, and risottos. Similar to oats, Barley is also rich in beta-glucan that facilitates heart health as well as the digestive system. 

 

19. Apples 

They say an apple a day keeps the doctor away. This is because apples deliver dietary fibers. Consuming apples promotes gut health and ensures that the heart remains healthy and functions well. 

 

20. Strawberries 

Strawberries are another tasty fruit that is high in dietary fiber. Fresh strawberries can be consumed as it is, but you can also make jams and sauces to enhance their taste. Other than fiber, they also deliver Vitamin C, antioxidants, and manganese. You will find two grams of dietary fiber per one hundred grams of strawberries.  

Conclusion

If you want to ensure that your gut system remains healthy and are looking for a way to regulate your bowel movements, make sure that you consume the recommended amount of dietary fiber. 

Although it passes through the body, it has many known benefits and thus its significance cannot be underestimated at any cost.