High-fiber foods are highly necessary for the human body.
It leaves your stomach undigested and ends up in your intestine. Where it feeds friendly gut flora, leading to different health benefits.
Certain forms of high-fiber foods can also promote:
- weight loss,
- lower blood sugar levels,
- and control constipation.
The Academy of Nutrition and Dietetics advises that you consume high-fiber foods, approximately 14 grams of fiber per 1,000 calories per day. This amounts to approximately 24 grams of high fiber foods for women and 38 grams for men.
Unfortunately, an estimated 95% of American adults and children do not meet the required daily fiber intake. In America, the average daily consumption of high fiber foods is estimated to be 16.2 grams.
Luckily, it is relatively easy to improve your fiber consumption, integrating high fiber foods into your diet.
What Is Fiber?
Fiber is essentially an indigestible plant-based food component (e.g., cellulose, resistant starch, lignin, etc.). Unlike much of the food we consume, the fiber goes through our digestive system pretty much. So we don’t have the enzymes or bacteria we use to digest. Well, that’s not exactly true.
Humans use certain fiber elements after they have fermented within us. Yup, the brewing happens in the small intestine by the yeast. After which, the fibrous material gets eaten by healthy bacteria to promote the digestive tract’s health. Because about 70% of the immune system is in the gastrointestinal tract, consuming enough (and good) fiber can greatly impact your health.
Here Are The 15 High-fiber Foods and Their Benefits:
1. Beans
Lentils and other beans are a simple way to add nutrition to your diet in soups, stews and salads. Like edamame (a steamed soya bean), certain beans are also a great fiber-filled snack. These all have a wonderful source of protein, too. Some bakers have also started to use beans or bean flours in their baked goods. And research shows that they can still make quality cakes.
2. Broccoli
Broccoli might not be everyone’s favorite. But you will be doing yourself a huge disservice by writing off this cruciferous vegetable entirely. A single cup provides 169% of your daily vitamin C requirements, less than half of your daily vitamin A needs, and a healthy dose of calcium and iron. On top of that, you’ll get 5.1 grams of fiber, all in an incredibly low-calorie package.
3. Berries
For their antioxidants, berries attract a lot of attention. But they’re also full of fiber. Just a cup of fresh blueberries can carry you about 4 grams of fiber. And there is almost the same amount of fiber in a cup of frozen blueberries. Blackberries, strawberries and raspberries are all excellent sources of fiber. Of course, one of the greatest advantages of berries is that they are extremely low in calories, too.
4. Avocado
The avocado’s smooth pulp is a perfect fiber source. The two teaspoons of avocado are around 2 grams of fiber. And the whole fruit is around 10 grams. Avocados are also an excellent source of mono-and polyunsaturated fat. A “good” form that can help lower cholesterol and prevent heart disease.
5. Pomegranate
Pomegranate juice has a well-known reputation for being both excellent for you and tasty. So it follows that the remainder of the fruit will also have great benefits. This natural marvel packs more than 11 grams of fiber per fruit. Even the seeds are packing a nutritious punch. Pomegranate seed can be added to savory salads with a good, contrasting and complimentary flavor.
6. Dried Fruits
Dry fruits, such as figs, prunes, and dates, can significantly improve your fiber intake. And are recommended for those dealing with constipation. A sugar called sorbitol, which naturally resides in these fruits. It can help your bowel and lead to more comfort. However, consuming too much can lead to cramping or diarrhea. Try a small serving and see how you feel once you have digested them before consuming too many more.
7. Potatoes
Sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes are healthy fiber sources. One small potato with skin can produce almost 3 grams of fiber. The veggie has a poor reputation for running in the wrong crowd—fries and chips, to name a few. However, when not cooked in oil and salted, potatoes can have many benefits. The fiber in potatoes can also help shield the intestinal wall from potentially harmful chemicals found in many foods and beverages.
8. Soybeans
Soybeans filled with protein. Soya beans are a mild source of dietary fiber that can be considered a useful addition to your diet. Also, soybeans come in a range of forms and can offer you various options when it comes to deciding how to prepare them. Examples of soybean products include soya bread, tofu, soy milk, and soy oil. Almost all of these things can be used in various forms. And would quickly increase the nutritious value and the fiber content of your dish.
9. Brown Rice
You’ve been a mostly white-rice eater. The chewier texture and nuttier flavor of brown rice can take some time to get used to. But it’s worth the effort. Each cup contains 3.5 grams of fiber.
In reality, Harvard researchers found that although consuming five or more white rice servings per week raised the risk of type 2 diabetes by 17%. But adding a few servings of brown rice per week reduced the risk by 11%.
10. Carrots
Carrot is a root vegetable that is delicious, crunchy and also very nutritious.
It is rich in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets converted to vitamin a in your body.
Add some sliced carrots to the next vegetable soup. It contains 3.6 grams of fiber per 1 cup of raw carrots or 2.8 grams per 100 grams.
11. Lentils
Lentils are very inexpensive, and one of the most nutritious ingredients. They are very rich in protein. And filled with many essential nutrients.
This lentil soup is spiced with cumin, coriander, turmeric and cinnamon. It contains 13.1 grams of fiber per cup of cooked lentils or 7.3 grams per 100 grams.
12. Chickpeas
Chickpea is another form of legume that contains nutrients, including minerals and proteins.
Chickpeas are the base of hummus, one of the easiest spreads to make your own. You can slather it on salads, fruits, whole-grain toast, and more. It contains 12.5 grams of fiber per cup of cooked chickpeas or 7.6 grams per 100 grams.
13. Quinoa
Quinoa is a pseudo-cereal that has become incredibly popular with healthy-conscious people over the last few years.
It is filled with many nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, to name a few. It contains 5.2 grams of fiber per cup of cooked quinoa or 2.8 grams per 100 grams.
14. Dark Chocolate
Dark chocolate is undoubtedly one of the most delicious foods in the world.
It is also remarkably high in nutrients and one of the most antioxidant and nutrient-rich foods on the planet.
Just make sure that you choose dark chocolate with a cocoa content of 70–95% or more and avoid items with added sugar. It contains 3.1 grams of fiber in a 1-ounce piece of 70–85% cocoa or 10.9 grams per 100 grams.
15. Pears
Pear is a popular fruit, both tasty and healthy. It’s one of the better sources of fiber fruit. It contains 5.5 grams of fiber in a medium-sized, raw pear, or 3.1 grams per 100 grams.
If you try some and like it let us know in the comments below.
