The term fiber includes different types of carbohydrates that the human body cannot digest. However, the indigestible nature of fiber does not make it any less important.
Dietary fiber is of crucial importance, and it could help to support the digestive system of your body while making sure that everything runs smoothly.
The benefits of fiber do not halt here. Since the dietary fiber leaves your stomach undigested and later on ends up in the colon, it could help to feed the friendly gut bacteria, thus providing many health benefits to the human body.
Consuming some specific types of fibers may even help you to resolve the issues of constipation, lower blood sugar levels, and aid weight loss.
However, a study shows how approximately 95% of American adults as well as children, may not consume the required dietary fiber intake daily.
So make sure to reap the benefits of dietary fiber to the fullest extent by including fiber-rich foods in your diet. Generally, there could be two major types of dietary fiber- Soluble and insoluble fiber.
The soluble fiber might help to control the blood sugar levels in your body because it truncates the digestion process and hence, curtails the rate at which glucose enters your bloodstream.
Moreover, the soluble fiber could even absorb the water in the intestines to evade stool and hence prevent constipation.
Having learned about the health benefits of fiber, let’s have a glance at the different foods that could provide your body with the required fiber.
List Of High Fiber Foods
Green peas are an essential ingredient to include in your diet if you want to amplify the fiber levels in your body. Though tiny in size, the peas could provide around 4 grams of fiber per half a cup, according to the USDA.
This figure is approximately up to 14% of the daily value (DV) of fiber required by your body. Besides fiber, green peas might even be a good source of vitamin A and vitamin K.
Vitamin A might help ameliorate skin and eye health, whereas vitamin K could bolster the bone strength of your body.
So, all you have to do is to toss in a handful of peas in your pasta or rice dishes or even mash them up in different dips and spreads.
Broccoli is another nutrient-dense ingredient on our list, which could provide you with approximately 2.6 grams of fiber per 100 grams of this ingredient.
Besides fiber, this ingredient is even loaded with a plethora of other nutrients like vitamin C, folate, vitamin B, iron, potassium, manganese, B vitamins, and even certain antioxidants or cancer-fighting nutrients.
Moreover, broccoli might even have higher protein levels as compared to the other vegetables so you could use it in your salads or other dishes.
Loaded with fiber and omega-3 fatty acids, a spoonful of chia seeds could help you to go a long way. Two tablespoons of this magical ingredient might provide approximately 10 grams of fiber.
So, why not add chia seeds to your pudding, cereal, oatmeal, yogurt, salads, or smoothies? The jelly-like texture of chia seeds is sure to tantalize your taste buds and help you improve your health simultaneously.
With the richness of heart-healthy fats and fiber, avocados might provide you with approximately 5 grams of fiber, which constitutes 18% of your DV (daily value).
Being a nutrient-dense and versatile fruit, you might use avocados in a wide array of scrumptious recipes like Salads, soups, or smoothies.
Besides adding creaminess to your delectable dishes, avocados could also amplify your fiber intake and thus ameliorate your health.
Moreover, most of the fat that is present in avocados could be monounsaturated fat, which is heart-healthy.
Being full of fiber and low in calories, artichokes may be another great ingredient that could provide you with approximately 3 grams of fiber.
This quantity of fiber might be received if you eat half of an artichoke which is the edible part based on the petals. 3 grams of fiber is approximately 11% of your daily value.
At the same time, while consuming half of the artichoke, you may receive only 30 calories. However, the major thing to remember here is that you may not receive fiber from the artichoke dip.
Due to this, you should focus on eating the actual vegetable. If you do not know how to cook this vegetable, all you have to do is get canned artichokes and add them to your salads, pasta dishes, or even dips.
If not the canned artichokes, then you may cook up the artichokes with a little olive oil, Rosemary, and garlic. You could even stuff them with sun-dried tomatoes and cheese and later roast them in the oven.
Moreover, the Academy of Nutrition and Dietetics even consider artichokes to be a good source of potassium.
Moreover, strawberries are also one of the most nutrient-dense fruits because they could bolster the manganese and vitamin C levels in your body by adding them to your diet.
You could try out the strawberry banana smoothie or even eat them fresh.
If you are looking for high-fiber foods, adding beans to your diet could be a good option. According to the USDA, you might receive approximately 7 grams of fiber, which is 25% of the DV, by just ½ cup of navy beans.
There are different types of beans like black beans or Garbanzo beans, all of which are good sources of fiber. Besides fiber, beans are even packed with proteins and could provide you with Iron to evade conditions like anemia.
Alternatively, these ingredients might even help to lower your cholesterol levels. With myriad health benefits, you can toss beans in your soup, salsa, and salads, or even use them as the main ingredient in rice and beans-based soups or bean burritos.
Besides being one of the most delectable food items, dark chocolate may even be a good source of nutrients and antioxidants. Just one ounce of dark chocolate with 70 to 85% cacao might provide you with fiber.
However, the only thing you need to make sure of here is to choose dark chocolate with a cocoa content of approximately 70-95%. Moreover, you should avoid chocolates with added sugar.
In case you are looking for a snack item to amplify your fiber intake then what could be better than popcorn? 100 grams of popcorn may furnish you with approximately 14.4 grams of fiber.
Moreover, if your major goal is to lower your calorie intake, then you may eat air-popped popcorn which is very high in fiber and low in calories.
But in case you add fat, then the fiber to calories ratio might truncate significantly. However, a study says that popcorn can be more fulfilling than potato chips due to its fiber content in it.
Lentils are a cheap and high-fiber food on our list, which is full of fiber, vitamins, and minerals like Iron. Half a cup of cooked lentils may provide you with approximately 7 grams of fiber, which is 25% of the daily value (DV).
Moreover, since lentils cook faster as compared to other pulses, they might be a great option for newbies. Red lentils might cook in approximately 15 minutes and you could use them to make weeknight curries, stews, or soups.
Quinoa is a pseudo-cereal with a plethora of health benefits due to which it has become popular in the last few years. This ingredient could provide you with 2.8 grams of protein per hundred grams.
Moreover, quinoa is even a good source of nutrients like potassium, protein, zinc, iron, magnesium, and antioxidants.
As you must be aware, Almonds are a popular type of tree nut with amplified levels of magnesium, manganese, vitamin E, and healthy fats in it.
Apart from these nutrients, almonds could even provide you with good levels of dietary fiber, which may be equal to 13.3 grams of fiber per hundred grams of the ingredient.
Since almonds are a versatile food, they could even be eaten raw or toasted. You could add it to your oats or just eat them dry. To amplify the nutrient level of almonds, they might be broken down into almond flour and baked.
Being a root vegetable, beetroot is loaded with some inorganic nitrates. The presence of these nitrates could help this ingredient to regulate your blood pressure levels and exercise performance.
Besides this, beetroot is a good source of important nutrients like manganese, copper, iron, folate, potassium, and fiber. You could receive approximately 2.8 grams of fiber per hundred grams of this ingredient.
Then why not eat it as a salad, use it as a topping or even add it to your smoothies?
Thus, these are different high-fiber food items that you could add to your diet to satiate your daily fiber intake.
The daily fiber intake, as suggested by the US dietary guidelines, could be 25 grams per day for females and 38 grams per day for males.
Consuming the daily fiber intake could have myriad health benefits for your body, like promoting blood sugar control, truncating gastrointestinal cancer risk, adding bulk to the digestive tract, curtailing cholesterol, and promoting a healthy weight.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
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Otella has an experience of around eight years of writing about health and nutrition-related topics. She is a full-time mother and a housewife, and the time she has left after doing her mother and household duties is spent writing for Working for Health as a full-time writer. Her life goal is to raise both her boys into a gentleman, and at the same time, she wants to educate people on how to keep themselves fit by tweaking their daily diet.