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13 High Fiber Foods That You Should Eat Daily

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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 indigested 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 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 the fiber-rich foods in your diet. Generally, there could be two major types of dietary fiber- Soluble and insoluble fiber.

The soluble fiber might be responsible 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 diarrhea and hence prevent constipation as.

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.

High fiber food

List Of High Fiber Foods

  1. Peas

    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[1].

    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[2] 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 Pea’s in your pasta or rice dishes or even mash them up in different dips and spreads.

  2. Broccoli

    Broccoli is another nutrient-dense[3] 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.

  3. Chia Seeds

    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 you with 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[4] at the same time.

  4. Avocados

    With the richness of heart-healthy fats and fiber, avocados might provide you with approximately[5] 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.

  5. Artichokes

    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[6] 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.

  6. Strawberries

    One Cup of fresh strawberries might provide[7] you with approximately 3 grams of dietary fiber. Since strawberries are quite delectable, they could be a scrumptious, healthy option[8] to try out.

    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.

  7. Beans

    If you are looking for high-fiber foods, adding beans to your diet could be a good option. According to the USDA[9], 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 the 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[10], 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.

  8. Dark Chocolate

    Besides being one of the most delectable food items, dark chocolate may even be a good source of nutrients[11] 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 may evade chocolates with added sugar.

  9. Popcorn

    In case you are looking for a snack item to amplify[12] 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. Although a study[13] says that popcorn can be more fulfilling than potato chips due to its fiber content in it.

  10. Lentils

    Lentils are a cheap and high-fiber food on our list, which is full[14] 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 the 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.

  11. Quinoa

    Quinoa is a pseudo-cereal with a plethora of health benefits[15] 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.

  12. Almonds

    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[16] of dietary fiber, which may be equal to 13.3 grams of fiber per hundred grams of the ingredient.

    Since almond is a versatile nutrient, 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.

  13. Beetroot

    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[17] 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.

Conclusion

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[18] 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.

+18 References/Sources

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.

  1. [HISTORICAL RECORD]: GREEN PEAS Modified Date:3/18/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/658184/nutrients
  2. Wendy J Dahl, Lauren M Foster, Robert T Tyler Review of the health benefits of peas (Pisum sativum L.) Br J Nutr. 2012 Aug;108 Suppl 1:S3-10. doi: 10.1017/S0007114512000852. Available from: https://pubmed.ncbi.nlm.nih.gov/22916813/
  3. Emilia Berndtsson, Roger Andersson, Eva Johansson, et al. Side Streams of Broccoli Leaves: A Climate Smart and Healthy Food Ingredient Int J Environ Res Public Health. 2020 Apr; 17(7): 2406. Published online 2020 Apr 1. doi: 10.3390/ijerph17072406
  4. Sheila Cristina Oliveira-Alves, Débora Barbosa Vendramini-Costa, Cinthia Baú Betim Cazarin et al. Characterization of phenolic compounds in chia (Salvia hispanica L.) seeds, fiber flour and oil Food Chem. 2017 Oct 1;232:295-305. doi: 10.1016/j.foodchem.2017.04.002. Epub 2017 Apr 5. Available from: https://pubmed.ncbi.nlm.nih.gov/28490078/
  5. Avocados, raw, all commercial varieties FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  6. Ariel A. Borsini, Beatriz Llavata, Mónica Umaña, et al. Artichoke by Products as a Source of Antioxidant and Fiber: How It Can Be Affected by Drying Temperature Foods. 2021 Feb; 10(2): 459. Published online 2021 Feb 19. doi: 10.3390/foods10020459
  7. Strawberries, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients
  8. Sadia Afrin, Massimiliano Gasparrini, Tamara Y Forbes-Hernandez, et al. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies J Agric Food Chem. 2016 Jun 8;64(22):4435-49. doi: 10.1021/acs.jafc.6b00857. Epub 2016 May 31. Available from: https://pubmed.ncbi.nlm.nih.gov/27172913/
  9. Beans, black, mature seeds, cooked, boiled, with salt FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175237/nutrients
  10. Amy P. Mullins and Bahram H. Arjmandi Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases Nutrients. 2021 Feb; 13(2): 519. Published online 2021 Feb 5. doi: 10.3390/nu13020519
  11. David L. Katz, Kim Doughty, and Ather Ali Cocoa and Chocolate in Human Health and Disease Antioxid Redox Signal. 2011 Nov 15; 15(10): 2779–2811.doi: 10.1089/ars.2010.3697
  12. Julie Hess Popcorn: A Healthy, Whole Grain Snack Last Modified: 2/23/2022 Available from: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/popcorn-a-healthy-whole-grain-snack/
  13. Von Nguyen, Lisa Cooper, Joshua Lowndes, et al. Popcorn is more satiating than potato chips in normal-weight adults Nutr J. 2012; 11: 71.
    Published online 2012 Sep 14. doi: 10.1186/1475-2891-11-71
  14. Kumar Ganesan and Baojun Xu Polyphenol-Rich Lentils and Their Health Promoting Effects Int J Mol Sci. 2017 Nov; 18(11): 2390. Published online 2017 Nov 10. doi: 10.3390/ijms18112390
  15. Verena Nowak, Juan Du, U Ruth Charrondière Assessment of the nutritional composition of quinoa (Chenopodium quinoa Willd.) Food Chem. 2016 Feb 15;193:47-54. doi: 10.1016/j.foodchem.2015.02.111. Epub 2015 Feb 28. Available from: https://pubmed.ncbi.nlm.nih.gov/26433286/
  16. Alison Kamil, C-Y Oliver Chen Health benefits of almonds beyond cholesterol reduction J Agric Food Chem. 2012 Jul 11;60(27):6694-702. doi: 10.1021/jf2044795. Epub 2012 Feb 17. Available from: https://pubmed.ncbi.nlm.nih.gov/22296169/
  17. Parvin Mirmiran, Zeinab Houshialsadat, Zahra Gaeini, et al. Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases Nutr Metab (Lond). 2020; 17: 3. Published online 2020 Jan 7. doi: 10.1186/s12986-019-0421-0
  18. Thomas M. Barber, Stefan Kabisch, Andreas F. H. Pfeiffer, et al. The Health Benefits of Dietary Fibre Nutrients. 2020 Oct; 12(10): 3209.
    Published online 2020 Oct 21. doi: 10.3390/nu12103209

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