We are all well aware of the craze of high fiber rich foods. Fiber is essential for a happy gut and better digestion. It is crucial in keeping the body’s usage of sugars and keeps us feeling full. Therefore, it is essential to incorporate fiber into the daily diet. Well, we are here to give you the best foods with ample fiber content. Read on to get the best information!
19 High Fiber Rich Foods List
Fiber is a carbohydrate that is quintessential in maintaining the digestive process. Moreover, it adds bulk to the stool, making it easily passable. Therefore, it’s vital to eat delicious foods with excellent fiber content for perfect health. So let’s look at some food high in fiber that you can include in your diet for vitality!
1. Dark Chocolate
Yes, eating dark chocolate might be very healthy! It’s a rich source of antioxidants and many nutrients (zinc, iron, copper, etc.). Not to mention it’s addictively delicious! So eating dark chocolate in moderation can fulfil your daily nutrition requirements.
A 100g bar of dark chocolate contains about 11g of fibre.
The fiber content in dark chocolate can lower your cholesterol level. Therefore, it’s good for heart health.
2. Almonds
They are tasty nuts. The US is the highest producer of almonds in the world. Almonds make a perfect quick snack and a wonderful addition to salads or eat them soaked, salted, etc. Moreover, they are also rich in essential nutrients like fiber, proteins, vitamin E, and magnesium.
About 24 almonds have about 3.3g of the fiber content
A copious amount of dietary fiber in crunchy almonds can support the growth of healthy gut bacteria. Therefore, it can improve your gut health.
3. Chia seeds
How can we forget chia seeds on our healthy dietary fiber foods list? Yes, they are not only fun to eat, but they also have a high nutritional value. Besides good fiber content, they are also rich in omega 3 and essential proteins.
100g of Chia seeds contain about 34g (123% DV) fiber.
The dietary fiber in these crispy, delectable seeds might help prevent type 2 diabetes. Isn’t it fantastic?
4. Quinoa
This whole wheat grain is a popular breakfast choice, but it’s also a rich source of fiber. The nutritional profile also includes antioxidants, proteins, folate, and iron. It’s the perfect option for fiber rich foods for weight loss. So, why not make a lovely bowl of quinoa porridge and give your breakfast a healthy twirl?
185g (One cup) of cooked quinoa has about 2.8g of fiber
The fiber in a delicious quinoa bowl can help you lose weight. Now, you can finally get the body of your dreams!
5. Oats
When talking about a high fiber diet, oats don’t go unmentioned! And for the right reasons too:
- They make a nutritiously rich, excellent meal.
- Also, they are versatile as they are available in rolled, crushed, or steel-cut oats variety.
- In addition, they are rich in fiber, Vitamin B6, Calcium, and potassium.
81 grams (One cup) of dry oats has a fiber constituent of 7.5g
The ample fiber in the oats can help relieve constipation issues.
6. Lentils
Yes, lentils are also good proteins, minerals, and fiber sources. Did you know that India and Canada dominate the industry of lentil production? They come in green, black, brown, and red varieties. Moreover, they can be split and skinned. Talk about variety!
100g of boiled lentils has about 8g of fiber.
Tip – Brown lentils have the most amount of fiber content. One-half cup of raw brown lentils has 26g of fiber.
Incorporating dietary fiber daily can reduce the risk of developing hemorrhoids.
7. Kidney beans
Yes, another healthy legume enters the high fiber foods list. They are also called “Rajma.” In India, these kidney-shaped beans are available in 3 varieties – Red Rajma, Chitra Rajma, and Jammu Rajma. They made the infamous urry – Rajma chawal, but you can also add them into your salads for a good breakfast!
100g of raw kidney beans has about 25g of fiber.
Getting dietary fiber through kidney beans can help control blood sugar levels. Therefore, it’s ideal for diabetic people.
8. Chickpeas
Chickpeas are also called garbanzo beans. They have a nutty texture but taste flavorful when cooked. In India, they make a delicious curry called “Chhole chawal.” These legumes are also rich in proteins, vitamin c, iron, Vitamin B6 and Magnesium.
100g of uncooked chickpeas contains 17g of fibre
The fiber in these delicious chickpeas can prevent constipation and facilities smooth bowel movements.
High Fiber Rich Fruits Name
Fruits are rich in proteins & vitamins but are good sources of fibre. Eating fruits improves health and boosts immunity in the long run. Therefore, let’s have a brief look at some high-fibre fruits.
9. Prunes
They are also known as Dried plums. Moreover, prune juice is a superb source of energy. Also, these lovely fruits are a good source of vitamin K, B, etc. Aren’t they wonderful? You can add them to your salads, or shakes or eat them raw for a filling snack.
A 100g of dried prunes has about 7g of fiber
Sorbitol is a dietary fiber found in prunes that can have laxative action. Therefore, it can help with constipation.
10. Raspberries
They are berries that have a delightful color and an addictively sweet taste. Raspberries are high in nutrient content. They are high in fiber, Vitamin C, Vitamin K, Manganese, etc. They are also rich sources in antioxidants that can boost your immunity.
100g of raspberries has about 7g of fiber.
The bountiful fiber in raspberries can help flush out wastes and harmful microbes from the intestines.
11. Apple
They are one of the most popular fruits. Moreover, they are also amongst the category of fruits high in fiber. Apples have a sweet, savory taste. Apart from good fiber content, they also contain vitamin C, essential proteins, potassium, etc. Therefore, regularly eating apples can give your health a good boost.
100g of Apples has about 2.4g of fiber.
Fiber present in apples can help get rid of digestive issues.
12. Guavas
Don’t underestimate this tropical fruit! Its sweet taste can delight your tastebuds, but its nutritional values pack a punch! It’s a good source of fiber, vitamin C, calcium, magnesium, etc. Isn’t it phenomenal? So, why not include it in your diet for better health?
100g of Guavas has 5g (19% DV) of fiber.
High fiber in guava will keep you full and energetic throughout the day!
13. Kiwifruit
This exotic fruit has an addictively tarty taste with a hint of sweetness. Additionally, it’s also a nutrient-dense fruit. Kiwifruit is rich in fiber, calcium, vitamin C, magnesium, etc. Also, it makes a great addition to smoothies, salads, and fruit juices!
100g of Kiwifruit has 3g (11% DV) of healthy fiber content.
The excellent fiber content in this exotic fruit can help build muscle mass & lose extra fat!
Recommendations
- The recommended amount of fiber for adult women is about 21 – 25g per day.
- The recommended fiber intake should be about 30 – 38 g per day for adult men.
- When trying to add adequate fiber to your diet, it is best to drink at least 2 liters of water per day. Fiber absorbs water, which may cause constipation. Therefore, it is best up your water intake while eating a fiberrich diet.
6 High Fiber Rich Rich Vegetables
Vegetables are an abundant source of vital proteins, vitamins, and minerals. So, naturally, they also have a high fiber content. So, let’s have a look at some yummy vegetables high in fiber that you can eat for a healthier, fitter you!
14. Potato
These starchy vegetables, unfortunately, get a bad reputation. However, they have a solid nutritional profile. Potatoes are rich in fiber, vitamin B6, antioxidants, and vitamin C. Additionally, you can eat them mashed, boiled, fried for a delightful culinary experience.
100g of raw potatoes have 2.22g of fiber
A good measure of fiber content in fiber can help fight inflammation in the body.
15. Broccoli
This green vegetable is notorious for its many health benefits. Additionally, it complements the salads well! Interestingly it resembles a tree. Isn’t that cute? You can add it to your salads, and smoothies or eat them boiled.
91g (1 cup) of raw broccoli has about 2.4g of fiber.
Tip – Cooked broccoli has more fiber content than raw broccoli. 1 cup of boiled, chopped broccoli has 5.0g of fiber.
The high fiber content in broccoli might help prevent ulcers in small intestines.
16. Artichokes
Artichokes are a kind of thistle. Its extract is also popular due to its countless health benefits. But cooked artichoke also has a very high nutritional value. The best way to eat it is to uncover the fuzzy covering and eat the heart inside it. They truly make a worthy name in our list of fiber rich vegetables
About 100g for raw artichokes has 5g of fiber.
Inulin is a particular type of fiber in artichoke that can act as a prebiotic agent. Therefore, it can help maintain a healthy gut environment.
17. Sweet potato
Sweet potatoes are roots in the morning glory family. They are also available in red, yellow, and purple varieties. Also, they are rich in fiber, vitamin A, Thiamin, iron, etc. The most common variant of sweet potatoes that are found in conventional grocery stores is “Covington”
About 100g of Sweet potatoes have 3g of dietary fibre.
The sufficient fiber and other content sweet potatoes benefits can help improve blood circulation in the skin.
18. Carrots
These eye-catching vegetables have bright red/ orange colors and great taste. They have a slightly sweet taste due to natural sugars, but their taste may vary depending on the size, color, and origins. You can eat them raw, add them into salads or mix them up with other veggies for extra delight!
About 100g of carrot has about 3g ( 11 % DV) fiber content.
The excellent fiber content in carrots can prevent the risk of hypertension & stroke.
19. Okra
Also known as “Lady’s finger”. This nutritious vegetable is usually cultivated in warm climates. Did you know it comes in 2 colors? Yes! It comes in red and green colors. However, both varieties have the same taste. It’s rich in fiber, folate, vitamin A, and essential proteins.
100g of Okra has about 3g (9% DV) fiber content.
Consuming fiber through Okra can help you maintain a healthy weight!
Conclusion
Fiber is an essential nutrient for maintaining gut health. Unfortunately, many people have a diet lacking in fiber which can be the reason behind the increase in stomach issues. Therefore, it is best to have a fiber rich diet. Some fiber rich foods includes – Apples, oats, broccoli, chia seeds, etc. All of these foods are flavorsome and have superb nutritional value. With this in mind, incorporate them into your diet for excellent health.
