eating healthy fiber food

Updated : Aug 16, 2020 health

List of Healthy and High Fiber Foods

There are several benefits of having high fiber foods in your diet. It induces weight loss, lowers your blood sugar level, and protects you from constipation.

For women, 25 grams, and for men, 38 grams of fiber is the recommended daily intake.

Fruits: High Fiber Foods

Avocado (6.7%)

Avocados are dense with healthy fats instead of carbohydrates. It makes Avocado distinct from most fruits. 

They also offer vitamin C, potassium, magnesium, vitamin E, and various B vitamins. There are numerous benefits of including avocados in your daily diet.

Raspberries (6.5%)

Raspberries have a robust flavor and offer various nutritions. It includes vitamin C and manganese.

Blueberries and blackberries are among the high fiber foods. They offer 2.4% and 5.3% fiber of your daily intake, respectively. 

Pears (3.1%)

Pears are a popular fruit, undoubtedly because of its nutritional value and taste.  

Bananas (2.6%)

Bananas offer many nutritions, including vitamin C, vitamin B6, and potassium.

Moreover, unripe banana also offers a high amount of resistant starch. It is among the indigestible carbohydrate and has similar functions, like fiber.

Apples (2.4%)

Apples are high in fiber and one of the most satisfying fruits you can consume. 

Strawberries (2%)

Strawberries are very delicious and are one of the best alternatives to any junk food. They are dense with vitamin C, manganese, and many powerful antioxidants. They are among the most nutritious and high fiber foods you could consume. 

Vegetables: High Fiber Foods

Artichoke (8.6%)

Even though Artichokes rarely make any headlines, they are dense with nutrients and among the best high fiber foods.

Beets (2.8%)

Beet or beetroot offers various vital nutrients for your body. They are dense with folate, iron, copper, manganese, and potassium.

Beets are also rich with inorganic nitrates. They have various health benefits for your body. It regulates your blood pressure and improves your performance during exercise. 

Carrots (2.8%)

These root vegetables are tasty, crunchy, and nutrient-dense. They offer vitamin K, vitamin B6, and magnesium. 

Carrots are also rich in beta-carotene. It is an antioxidant that transforms into vitamin A in your body. 

Brussels Sprouts (2.6%)

Like Broccoli, Brussels sprout is also a cruciferous vegetable. They offer vitamin K, potassium, folate, and cancer-fighting antioxidants.

Other vegetables like Kale, Spinach are also among high fiber foods. They offer 3.6%, 2.2%, 1.2% amount of fiber, respectively. 

Broccoli (2.6%)

Broccoli is a cruciferous vegetable. It is one of the most nutrient offering food available to us.  It is dense with vitamin C, vitamin K, folate, B vitamins, iron, and manganese.

Broccoli is also rich in antioxidants and other cancer-fighting nutrients. It also offers a high amount of protein compared to other vegetables.           

Sweet Potatoes (2.5%)

Sweet potatoes are tuber vegetables. They are very filling and offer a delicious sweet flavor. 

They are dense with beta-carotene, B vitamins, and various other minerals.

Nuts and Seeds: High Fiber Foods

Chia Seeds (34.4%)

Chia seeds are small, black-colored seeds. They are incredibly popular among the natural health community. 

They offer a high level of magnesium, phosphorous, and calcium. Chia seeds may be the best source of fiber in the world.

Some several other nuts and seeds serve as among the high fiber foods. For example, coconuts offer 9%, pistachios 10%, walnuts 7%. Sunflower seeds 8.6%, and pumpkin seeds 18.4% are also among the high fiber foods.

Almonds (12.5%)

Almonds are one of the high fiber foods and has several nutrients. They are rich in healthy fats, vitamin E, manganese, and magnesium.

Legumes: High Fiber Food

Split Peas (8.3%)

Split peas are dried, peeled, and cut seeds of peas. 

Lentils (7.9%)

Lentils are among the most nutrient-dense food available on the planet. Moreover, they are also very cheap and loaded with protein and many other vital nutrients. 

Chickpeas (7.6%)

Chickpeas are dense with nutrients, minerals, and protein.

Most legumes are rich with protein, fiber, and other vital nutrients. They are also among the cheapest source of quality nutrients in the world. Other legumes like black beans, edamame, lima beans, and baked beans are also among high fiber foods. They offer 8.7%, 5.2%, 5.3%, 5.5% fiber respectively.

Kidney Beans (6.4%)

Kidney Beans are one of the most popular beans. They are rich in protein and offers several nutrients.

Grains: High Fiber Foods

Popcorn (14.5%)

Popcorn may be the best snack you could eat if you want to increase your fiber intake. 

Nearly all whole grains are relatively high fiber foods.

Oats (10.6%)

Oats are among the healthiest grains available in the world. They are rich in several nutrients like antioxidants, vitamins, and minerals.

They contain oat beta-glucan, a robust soluble fiber. These high fiber foods have several beneficial effects on our body, including our blood sugar and cholesterol levels. 

Quinoa (2.8%)

From over the past few years, this pseudo-cereal has become amazingly popular. They are dense with several nutrients like protein, magnesium, iron, zinc, potassium, and several antioxidants.

other easy way

Dark Chocolate (10.9%)

Dark chocolates are dense with several nutrients and antioxidants. 

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