40 high fiber foods for your diet

High fiber foods are the current trend for every household due to their beneficial health benefits.

The recommended daily fiber intake for women is 25 grams and for men is 38 grams.

high fiber foods

Fiber is very beneficial in the body. Some of the benefits of high fiber foods in the diet are;

  • Reducing the risks of cardiovascular infections
  • Reduces constipation
  • Can play a role in heart health
  • They can also contribute to skin health
  • They help in easing digestion
  • They can help in weight loss

HIGH FIBER FOODS

Edamame

Edamame is a native dish to East Asia. It has several nutritional benefits. It helps in reducing the risks of heart diseases and lowers LDL cholesterol levels in the body. They are also perfect high fiber foods.

Fiber content: 1 cup of edamame has 8 grams of dietary fiber; Every 100 grams of edamame has 5 grams of fiber.

Lima beans

Lima beans are native to Peru and are a common meal in most American households and the United Kingdom. Consumption of lima beans helps in lowering LDL cholesterol levels in the body. It also promotes general body health and boosts red blood cell production.These are also high fiber foods

Fiber content: 1 cup of lima beans contains 13 grams of dietary fiber; Every 100 grams of lima beans has 7 grams of fiber.

Baked beans

Baked beans are white beans that are boiled and then heated under low temperature for a longer period of time. They are highly consumed in the United Kingdom that any other part of the world. It was estimated around 1.5 million cans of baked beans are sold daily in the UK. They are the best high fiber foods.

Baked beans contain zinc, selenium, and thiamine which help in energy production, boosts immune function and promote thyroid health.

Fiber content: 1 cup of baked beans contains 14 grams of dietary fiber; Every 100 grams of baked beans has 6 grams of fiber.

Quinoa

Quinoa is a herbaceous plant of the Amaranth family. It is rich in proteins, vitamins, minerals, and fiber. They are amazing high fiber foods with a significant amount per cup

It can help in alleviating migraines. It also contains lysine which helps in tissue growth and repair

However quinoa has several health benefits, excess consumption of it can cause gas and make you fart.

Fiber content: 1 cup of quinoa contains 20 grams of dietary fiber; Every 100 grams has 13 grams of fiber.

Oats

Oats are cereals that are highly nutritious and highly recommended for body health. There are different types of oats and each of them has different nutritional values. Below is a list of them in decreasing order of nutritional value;

  • Groat oats are high in nutrient content
  • Bran oat
  • Steel-cut oats
  • Rolled oats
  • Instant oats

Fiber content: 1 cup of oats contains 7.5 grams of dietary fiber; Every 100 grams contain 10.6 grams of fiber.

Pears

Pears are sweet fruits that have several bodily functions. It eases digestion, reduces risks of cardiovascular infections. It is also among the high fiber foods.

Fiber Content: For every 100 grams of pears there are approximately 3.6 grams of dietary fiber.

Strawberries

Strawberries are fruits that are high in nutrients that have several benefits in the body. Consuming strawberries can help in promoting good heart health, lowering blood pressure and increase HDL cholesterol levels. Aree also among the well known high fiber foods.

Fiber contents: 1 whole cup of strawberries contains 2.9 grams of fiber; Every 100 grams has 2 grams of dietary fiber.

Avocados

Avocados are common in fruits in many places across the world. They contain compounds that can help in lowering bad LDL cholesterol levels in the body, reduces the risks of cardiovascular infections and helping in eye health.

Fiber content: 1 cup of sliced avocados contains 10 grams of fiber; Every 100 grams of avocados has 7 grams of dietary proteins.

1200 CALORIES DIET FOR WEIGHT LOSS

Apples

Apples are produced by the apple tree and they are rich in nutrients. The compounds in them have the ability to fight cancer diseases, reduce the risks of obesity and reduce heart problems. they are also undoubtedly among high fiber foods.

Fiber content: 1 cup of sliced apples contains 2.6 grams dietary proteins; Every 100 grams of apples has 2.4 grams of fiber

Raspberries

Raspberries are very beneficial foods in the diet as they possess several important nutrients. They contain nutrients that can help in fighting cardiovascular infections and lung cancer. Its components can also help in fighting cancer.

Fiber content: 1 cup of raspberries has 8 grams of fiber; Every 100 grams contains 8 grams of dietary fiber.

Bananas

A banana is a delicious and nutritious fruit that is common almost everywhere. It can help in lowering blood pressure, reducing the risks of anemia and promote heart health by reducing risks of cardiovascular infections. They are also high fiber foods. If you have been ignoring them then start munching them now.

Fiber content: 1 cup of mashed bananas has 6 grams of dietary fiber; Every 100 grams of banana has 2.6 grams of fiber.

Blueberries

Blueberries are rich in nutrients that have several benefits in the body.

They help in boosting heart and brain health. There high fiber content is the biggest boost.

Fiber content: 1 cup of blueberries contains 3.6 grams of dietary fiber; 100 grams of blueberries has 2.4 grams of fiber.

Blackberries

Blackberries are common fruits in the US and they have several benefits.

They can help in boosting brain health and is rich in vitamin C which has several benefits in the body.

Fiber content: 1 cup of blackberries contains 8 grams of dietary fiber; Every 100 grams has 5 grams of fiber.

Carrots

Carrots are root vegetables that are very delicious and have high nutrient content. They originated from Persia. They play a role in lowering LDL cholesterol in the body, weight loss and helps in improving eye health.

Fiber content: 1 cup of grated carrots contains 3.1 grams of dietary fiber; Every 100 grams of carrots has 2.8 grams of fiber.

Beets

Beets are full of nutrients and are a common addition in most American dishes.  

They contain compounds that play a role in anti-inflammation and aiding digestion.

Fiber content: 1 cup of beets has 3.8 grams of dietary fiber; Every 100 grams contains 2.8 grams of fiber

Broccoli

Broccoli is in the vegetable family. Both its flowering head and stem are eaten as vegetables. It helps in preventing the body from dangerous radicals and contains substances that can help in the development of body tissues and repair.

Fiber content: 1 cup of chopped broccoli contains approximately 2.4 grams of fiber; Every 100 grams of broccoli has 2.6 grams of dietary fiber.

Artichoke

Artichoke is a species of thistle that is cultivated as a food. Its flower buds before they blossom are harvested and they are the ones that are edible.

It helps in lowering LDL cholesterol levels in the body, improves digestion and helps in lower blood sugar levels.

Fiber content: 1 large artichoke contains 9 grams of fiber while 1 medium artichoke has 7 grams of fiber; Every 100 grams of artichoke has 5 grams of dietary fiber.

SIERTFOOD DIET – WEIGHT LOSS STRATEGY

Brussel sprouts

Brussel sprouts are members of the Gemmifera group. They can help in fighting diseases such as cancer. They contain vitamin K which assists in promoting blood clotting.

Fiber content: 1 cup of Brussel sprouts has 3.3 grams of fiber; Every 100 grams contains 3.8 grams of dietary fiber.

Kale

Kale is a food that is almost present daily in most households. It is rich in antioxidants and helps lower LDL cholesterol levels in the body. These usual common kale are magically high fiber foods.

Fiber content: 1 cup of boiled kales contains 2.6 grams of fiber; Every 100 grams of kales have 2 grams of fiber.

Spinach

Spinach is a native leafy vegetable to Central Asia. It can either be consumed when fresh or even after preservation. They have many health benefits such as; helping in boosting eye health, reduces oxidative stress and lowering blood pressure.

Fiber content: 100 grams of spinach contain 2.4 grams of dietary fiber.

Tomatoes

Tomatoes are rich in lycopene which has several health benefits which include; reducing the risks of cardiovascular infections and cancer and promotes skin health.

Tomatoes also contain vitamin C which is vital for boosting collagen for better tissue development of scalp.

Fiber content: 1 cup of tomatoes contains 2 grams of dietary fiber.

Lentils

Lentils are legumes and they have a bigger role in pregnancy and other body functions. They contain folate which is very essential in pregnancy. It increases bowel movement and thus reduces risks of irritable bowel syndrome.

They can also help with bone health.

Fiber content: 1 cup of lentils contains as high as 16 grams of dietary fiber; Every 100 grams of lentils has 8 grams of fiber.

Kidney beans

Kidney beans help in lowering LDL cholesterol levels, acts as a natural detoxifier and prevents hypertension.

Fiber content: 1 cup of raw kidney beans contains 46 grams of fiber; Every 100 grams contains 25 grams of dietary fiber.

Split beans

Split peas are very delicious and they are undoubtedly the best inclusion to your plate. They have the ability to lower LDL cholesterol levels and reduce risks of hypertension and prediabetes. They contain excess fiber and thus they have the possibility of completing all your daily fiber requirements at once.

Fiber content: 1 cup of split peas has 50 grams of dietary fiber; Every 100 grams of split peas contains 26 grams of fiber

Chickpeas

Chickpeas are legumes that belong to the Fabaceae family. They can be eaten raw when fresh or when dried or even when cooked. They are mostly used in making soups, stews, and salads. They play a vital role in improving digestion, weight management and reducing the risks of diseases.

Fiber content: 1 cup of chickpeas contains 35 grams of dietary fiber; Every 100g has 17 grams of fiber.

Black beans

Black beans are a native legume to the Americas. It is rich in nutrients and thus plays a vital role in body health. It helps in lowering LDL cholesterol levels in the body and promotes heart health by reducing the risks of cardiovascular infections.

Fiber content: 1 cup of black beans contains 15 grams of fiber; Every 100 grams has 9 grams of dietary fiber.

Popcorn

Popcorns are a type of corn kernel that expands when heated. This foodstuff has plenty of benefits to health. They can play a role in boosting your eye health and keeping your weight on check.

Fiber content: Popcorns have 1 gram of fiber per cup; Every 100 grams of popcorns contains 13 grams of dietary fiber.

Almonds

Almonds belong to the plant family Rosaceae and are native to Iran. They play a role in lowering LDL cholesterol levels in the body and lowering blood pressure.

Almonds also play a role in weight loss and help in reducing the feeling of hunger

Fiber content: Every 100 grams of almonds contain 13.7 grams of dietary fiber.

Chia seeds

Chia seeds have a bigger role in body health and body functions. They can help in lowering blood pressure and reducing depression.

Fiber content: ¼ cup of chia seeds contains 11 grams of dietary fiber; Every 100 grams of chia seeds has 34 grams of fiber

Coconuts

Coconut, a fibrous one-seeded fruit belongs to the palm tree family. It plays a role in improving heart health, weight loss, and digestion.

However, for weight loss, it is recommended to eat coconuts in moderation.

Fiber content: 1 cup of shredded coconut contains 7 grams of dietary fiber.

Pistachios

Pistachios are a member of the cashew family and are native to Central Asia and the Middle East. Eating pistachios can help heart diseases and stroke. However, dieticians have warned against excess consumption of pistachios as it can lead to excess weight gain, therefore eating in moderation is recommended.

Fiber content: 1 cup of pistachios contains 13 grams of fiber;  Every 100 grams of pistachio nuts contain 10 grams of dietary fiber.

Walnuts

Walnuts are common in the United States and they have several health benefits. Some studies have shown that they can help in preventing hair loss.

Walnuts contain omega-3 fatty acids that have compounds that can help in promoting a healthy brain in newborns and improve cognitive performance in adults.

Fiber content:  1 cup of ground walnuts contains 5 grams of fiber; Every 100 grams of walnuts has 7 grams of dietary fiber

Sunflower seeds

Sunflower seeds are fruits harvested from the sunflower plant. They are rich in vitamin B complex which helps in promoting the health of the nervous system.

They are also rich in vitamin E which can facilitate blood flow to the scalp and thus promote faster hair growth.

Fiber content: 1 cup of sunflower seeds has 12 grams of dietary fiber; Every 100 grams of sunflower seeds contains 9 grams of fiber.

Pumpkin seeds

Pumpkin seeds can be eaten either when they are raw or cooked depending on the individual’s preferences.

They are rich in zinc which plays a role in promoting the health of the male prostate glands. They also contain omega-3 fatty acids which contain a substance that helps in promoting sexual health.

Fiber content: 1 cup of pumpkin seeds contains 12 grams of dietary fiber; For every 100 grams of pumpkin seeds there are 18 grams of fiber. Too high and very appropriate.

Sweet potatoes

Sweet potatoes are very healthful vegetables that belong to the morning glory family. They are common in the southern United States and the Carribean

They play a role in promoting healthy brain functioning and improves eye vision.

Fiber content: 1 cup of sweet potatoes contains 4 grams of fiber; Each of the 100 grams of it contains 3 grams of dietary fiber.

Dark chocolate

Dark chocolate contains cocoa which has several health benefits to health. There different brands of dark chocolate and some of them are not appropriate for consumption. Some of the healthiest dark chocolate brands are; Pascha, alter eco, endangered species, and Taza.

Dark chocolate can help in improving brain function and reduce risks of heart diseases

Fiber content: 100 grams of dark chocolate contains 11 grams of dietary fiber.

Oranges

Oranges are fruits of the Citrus species and are native to China.

A recent study by the American Heart Association revealed that eating mangoes play a role in lowering the risks of stroke in women. Besides that benefit, mangoes have other useful health benefits such as boosting the immune system and promoting skin health.

Fiber Content: 1 small orange contains 2.3 grams of dietary fiber; Each 100 g of orange contains 2.4 grams of fiber.

Sweetcorn

Sweet corn is a genetically modified variety of the maize plant. It is eaten as a vegetable and is a common delicacy during the summer in the US and parts of Europe.

It has several health benefits including; lowering blood sugar level and helps in maintaining skin health.

Fiber content: ½ cup of corn kernels contains 2 grams of fiber; Each 100g of corn contain 2.7 grams of fiber

Mangoes

Mangoes are sweet, juicy fruits that are produced by tropical tree species that belong to the plant genus Mangifera. It has zero cholesterol and low sodium level but high potassium content.

They have several health benefits such as lowering blood sugar levels. This study was done in mice, more research still needed for humans.

Fiber content: 1 cup of mango contains 3g of fiber; in 100 grams of mango the fiber content is 1.6 grams

Collard greens

Collard greens are vegetables that belong to the Acephala group of vegetable species. It is a common delicacy in most of the southern US families.

It is rich in vitamins such as vitamin K, which play a greater role in bone health.

Fiber content:  100 grams of raw collards contains 4 grams of fiber.

Leave a Reply