36 Foods with the Highest Fiber to add to your Diet
Fiber is an essential nutrient that plays a vital role in maintaining a healthy diet.
It is a type of carbohydrate that cannot be broken down by the body, and it helps regulate digestion, promotes regular bowel movements, and may reduce the risk of certain diseases.
When you add fiber into your diet, it also helps to fill you up and can help with weight management.
The daily recommended intake of fiber for adults is 25-38 grams.
Health benefits of high fiber food
Incorporating a variety of dietary fiber foods into your diet can help to provide these health benefits and support overall health.
List of High-Fiber Foods
- Chia seeds 34.4g
- Flax seeds 27.3g
- Almonds 12g
- Prunes 12g
- Artichokes 10g
- Oats 10g
- Whole wheat crackers 10g
- Black beans 8.7g
- Lentils 8g
- Chickpeas 7.3g
- Blackberries 7g
- Bulgur 7g
- Avocado 6.7g
- Navy beans 6.5g
- Raspberries 6.5g
- Quinoa 6.3g
- Whole wheat pasta 6.3g
- Barley 6.1g
- Pistachios 6.1g
- Parsnips 5.8g
- Kidney beans 5.5g
- Pears 5.5g
- Whole wheat bread 4g
- Brussels sprouts 3.8g
- Raisins 3.7g
- Brown rice 3.5g
- Popcorn 3.5g
- Okra 3.2g
- Apricots 3g
- Figs 2.9g
- Turnips 2.8g
- Broccoli 2.6g
- Kale 2.6g
- Yams 2.6g
- Apples 2.4g
- Sweet potatoes 2g
Foods with the highest fiber content
Whole Grains: Whole grains are an excellent source of fiber, vitamins, and minerals. They are rich in insoluble fiber, which helps to promote regular bowel movements and prevent constipation. Some examples of whole grains that are high in fiber include quinoa, brown rice, oats, barley, and bulgur.
Legumes: Legumes are another great source of fiber and are also rich in protein, vitamins, and minerals. They are high in both soluble and insoluble fiber, which can help to regulate blood sugar levels and lower cholesterol. Some examples of legumes that are high in fiber include lentils, black beans, chickpeas, kidney beans, and navy beans.
Fruits: Fruits are a delicious and natural source of fiber. Some of the fruits that are highest in fiber include raspberries, pears, apples, avocado, figs, and blackberries.
Vegetables: Vegetables are also a great source of fiber, and many of them are low in calories and high in essential vitamins and minerals. Some examples of vegetables that are high in fiber include broccoli, Brussels sprouts, artichokes, okra, and kale.
How to add to your diet these different types of fiber
Examples of meals and snacks that feature high-fiber foods:
Start your day with a bowl of oatmeal topped with berries and chopped nuts to add fiber to your diet
Have a quinoa and black bean salad for lunch, with some avocado healthy fats and tomatoes as good sources of fiber
For dinner, enjoy a bowl of lentil and vegetable soup, or a stir-fry with mixed vegetables and brown rice.
As snacks, munch on some air-popped popcorn, or a handful of almonds, or a pear.
Tips for cooking and preparing high-fiber foods:
Soak legumes overnight before cooking to reduce cooking time and improve digestion.
Cook whole grains in bulk and store them in the refrigerator for quick and easy meals.
Add vegetables to soups, stews, and casseroles to increase their fiber content.
Try to eat fruits and vegetables with their skin on to increase the fiber content.
Try to mix different types of fiber-rich foods to get the most benefits.
Why eating high-fiber foods is not enough, and you should reduce or eliminate high sugar, processed foods, and food sensitivities like gluten
Eating high-fiber foods alone may not be enough to achieve optimal health and gain many health benefits, as it is important to also reduce or eliminate other factors that can negatively impact health.
High sugar: Consuming a diet high in added sugars can increase the risk of obesity, heart disease, and type 2 diabetes. High-fiber foods are often naturally low in sugar and can help to reduce cravings for sweet foods.
Processed foods: Processed foods are often high in added sugars, preservatives, and artificial ingredients, which can contribute to chronic health conditions. High-fiber foods, on the other hand, are often whole, natural foods that are minimally processed.
Food sensitivities like gluten: Some people may have a sensitivity like Hashimoto and Gluten, or intolerance to certain foods, such as gluten found in wheat, barley, and rye. These foods can cause inflammation and other symptoms. Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, are generally gluten-free and can be a good alternative.
Therefore, a healthy diet should include a variety of fiber-rich foods, while also limiting added sugars and processed foods, and paying attention to food sensitivities.
Eating a well-balanced diet with a variety of nutrient-dense foods with enough fiber is the key for optimal health.
How much fiber do you need?
Fiber is an important nutrient for a healthy diet and is essential for good digestive health.
The amount of fiber we need depends on our age and gender, with the recommended daily intake ranging from 20 to 38 grams of fiber for adults.
Children need fewer grams, but still enough to keep their digestive systems healthy.
Eating a variety of fruits and vegetables, whole grains, nuts, seeds and legumes can help us get the fiber we need.
It’s also important to drink plenty of water throughout the day as this helps your body process the fiber.
It is important to note that these are general recommendations and that individual needs may vary to get a recommended daily fiber intake.
It is always best to consult with a healthcare professional for personalized advice to know the exact fiber per serving needed.
Additionally, increasing fiber intake should be done gradually to avoid digestive discomfort.