Fiber, also known as dietary fiber or roughage, refers to the indigestible portion of plant foods. It’s crucial for digestive health and offers numerous benefits. There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance, and can help lower cholesterol and regulate blood sugar levels.
Insoluble fiber doesn’t dissolve and adds bulk to stool, promoting regular bowel movements and preventing constipation. Both types of aid in weight management, reduce the risk of chronic diseases like heart disease and diabetes, and support overall gut health by nourishing beneficial gut bacteria.
Including high-fiber foods in your diet can have numerous health benefits.
Here are the top 20 high-fiber foods:
1. Split peas
A cup of cooked split peas contains about 16.3 grams of fiber, making it one of the highest-fiber foods available. Split peas are also a good source of protein and iron (1). To incorporate them into your diet, try making a split pea soup or adding them to a salad.
2. Lentils
Lentils are an excellent source of fiber, with a cup of cooked lentils providing about 15.6 grams of fiber. They are also a good source of protein, iron, and other nutrients (2). Try adding lentils to soups, stews, or salads.
3. Black beans
A cup of cooked black beans contains about 15 grams of fiber, along with protein, iron, and other nutrients (3). Black beans can be added to soups, and salads, or used as a filling in burritos or tacos.
4. Avocado
Avocado is a high-fiber fruit, with one medium-sized avocado containing about 13.5 grams of fiber (4). Avocado can be added to salads, sandwiches, or eaten on its own as a snack.
5. Chia seeds
Chia seeds are an excellent source of fiber, with a tablespoon of chia seeds containing about 5 grams of fiber (5). Chia seeds can be added to smoothies, and yogurt, or used as a topping for oatmeal or cereal.
6. Berries
Berries, such as raspberries, blackberries, and strawberries, are high in fiber and antioxidants. One cup of raspberries contains about 8 grams of fiber, while one cup of blackberries contains about 7.6 grams of fiber (6). Berries can be eaten on their own as a snack or added to yogurt or oatmeal.
7. Barley
Although barley is commonly linked to brewing, it serves as a nutritious ancient grain frequently utilized to add thickness to soups, stews, or risottos. It contains approximately 3.5–5.9% of beta glucan, a soluble fiber known to lower heart disease risk. A half-cup of cooked barley contains 0.8 grams of beta glucan .
8. Popcorn
Popcorn is a high-fiber snack, with 3 cups of air-popped popcorn containing about 3.5 grams of fiber (7). Popcorn can be eaten as a snack or used as a topping for salads.
9. Sweet potato
Sweet potato is a high-fiber vegetable, with one medium-sized sweet potato containing about 4 grams of fiber (8). Sweet potatoes can be baked or roasted and used as a side dish.
10. Nuts
Nuts, such as almonds, pecans, and pistachios, are high in fiber and other nutrients. One ounce of almonds contains about 3.5 grams of fiber, while one ounce of pistachios contains about 3 grams of fiber (9). Nuts can be eaten on their own as a snack or added to salads or yogurt.
11. Artichokes
Artichokes are a good source of fiber, with one medium-sized artichoke containing about 10 grams of fiber (10). They are also rich in antioxidants and can be steamed, roasted, or grilled and used as a side dish.
12. Brussels sprouts
Brussels sprouts are a high-fiber vegetable, with one cup of cooked Brussels sprouts containing about 6 grams of fiber (11). They are also rich in vitamin C and can be roasted, sautéed, or grilled and used as a side dish.
13. Broccoli
Broccoli is a high-fiber vegetable, with one cup of cooked broccoli containing about 5 grams of fiber (12). It is also rich in vitamin C and can be steamed, roasted, or added to stir-fries.
14. Rye bread
Rye bread is a high-fiber bread, with one slice of rye bread containing about 2 grams of fiber. It is also a good source of protein and can be used as a base for sandwiches or toasted and eaten as a snack.
15. Quinoa
Quinoa is a high-fiber grain, with one cup of cooked quinoa containing about 5 grams of fiber (13). It is also a good source of protein and can be used as a base for salads or added to soups or stews.
16. Pear
Pears are a high-fiber fruit, with one medium-sized pear containing about 6 grams of fiber (14). Pears can be eaten on their own as a snack or added to salads or smoothies.
17. Oatmeal
Oatmeal is a high-fiber breakfast option, with one cup of cooked oatmeal containing about 4 grams of fiber. It is also a good source of protein and can be topped with fruits, nuts, or seeds for added fiber and nutrients.
18. Flaxseeds
Flaxseeds are high-fiber seeds, with one tablespoon of flaxseeds containing about 2 grams of fiber. They are also rich in omega-3 fatty acids and can be added to smoothies, and yogurt, or used as a topping for oatmeal or cereal.
19. Prunes
Prunes are a high-fiber fruit, with one serving of prunes (about 4-5 prunes) containing about 3 grams of fiber. They are also rich in antioxidants and can be eaten on their own as a snack or added to oatmeal or baked goods.
20. Edamame
Edamame is a high-fiber legume, with one cup of cooked edamame containing about 8 grams of fiber. It is also a good source of protein and can be added to salads or used as a snack.
Conclusion
It’s important to introduce additional fiber into your diet gradually. Rapid increases may lead to bloating and discomfort, particularly if your body isn’t accustomed to higher fiber intake. To prevent this, gradually incorporate more fiber-rich foods over a few weeks. Also, ensure adequate hydration when boosting fiber intake. While fiber absorbs water, aiding digestion, insufficient hydration can exacerbate constipation. Therefore, it’s essential to drink enough water alongside fiber-rich foods to maintain digestive regularity and minimize discomfort.
FAQs
1. What is the benefit of eating high fiber foods?
Eating high-fiber foods offers benefits such as improved digestive health, reduced risk of chronic diseases like heart disease and diabetes, weight management support, and enhanced feelings of fullness.
2. What happens if you eat more fiber?
Consuming more fiber can improve digestive health, regulate bowel movements, promote feelings of fullness, aid in weight management, and reduce the risk of chronic diseases. However, excessive intake may cause bloating or discomfort.
3. Is it good to eat fiber every day?
Yes, it’s beneficial to include fiber in your daily diet. Fiber supports digestive health, aids in weight management, helps regulate blood sugar levels, and reduces the risk of chronic diseases.
4. What are 3 foods high in fiber?
Three foods high in fiber include beans (such as black beans or lentils), whole grains (like oats or quinoa), and fruits and vegetables (such as berries, broccoli, or avocados).
5. Is rice high in fiber?
No, rice is not typically high in fiber. White rice, in particular, is low in fiber because it undergoes processing that removes the outer bran layer, which contains most of the fiber.
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