After writing, foods high in protein, high protein low carb foods, and foods high in calcium, we are now writing foods high in fiber or high source of fiber rich foods. Fiber may not be as cool to talk about as some other nutrients; though fiber is an essential, and often ignored, part of a healthy diet. Although we aren’t able to actually absorb fiber as it has a “sponge-like” result, helping to soak up water for smooth digestion. Fiber is related to heart health and helping to control blood sugar. Dietary fiber may play a vital role to encourage the immune system and therefore decreases the risk of cardiovascular disease, diabetes, cancer, and obesity. If you’re trying to lose weight or maintain weight loss, fiber rich foods will help you to feel full for longer, so you’re less likely to eat too much. Depending on your gender and age, adults should eat about 25 to 35 grams of fiber every day. The typical American is only meeting half of his or her daily requirements of fiber! If you’re looking to add foods that are high in fiber, read the article below to know more.
List of Best Foods High in Fiber (Fiber Rich Foods):
- List of Best Foods High in Fiber (Fiber Rich Foods):
- 1.) Wheat Bran (Fiber: 43 grams per 3.5 Oz )
- 2.) Black Beans (Fiber: 16 grams per 3.5 Oz cooked)
- 3.) Lentils (Fiber: 8 grams per 3.5 Oz cooked)
- 4.) Bulgur (Fiber: 18 grams per 3.5 Oz cooked)
- 5.) Banana (Fiber: 3 grams per banana)
- 6.) Apples (Fiber: 5 grams per large apple)
- 7.) Coconut (Fiber: 9 grams per 3.5 Oz cooked)
- 8.) Peas (Fiber: 7 grams per cooked cup)
- 9.) Okra (Fiber: 3.2 grams per cooked cup)
- 10.) Artichokes (Fiber: 8 grams per cooked cup)
- 11.) Flax Seeds (Fiber: 27 grams per 3.5 Oz)
- 12.) Orange (Fiber: 4 grams per orange)
- 13.) Avocados (Fiber: 7 grams per cup)
- 14.) Raspberries and Blackberries (Fiber: 8 grams per cup)
- 15.) Strawberries (Fiber: 5 grams per cup)
- 16.) Popcorn (Fiber: 13 grams per 3.5 Oz)
- 17.) Almonds (Fiber: 9 grams per 3.5 Oz)
- 18.) Whole Grains (Fiber: 8 grams per 3.5 Oz)
- 19.) Edamame (Fiber: 8 grams per 3.5 Oz)
- 20.) Potatoes (Fiber: 2.5 grams medium potato)
1.) Wheat Bran (Fiber: 43 grams per 3.5 Oz )
Wheat bran contains 43 grams of fiber per 3.5 oz, Oat bran contains 15 grams of fiber per 3.5 Oz and corn bran contains maximum fiber 70 grams per 3.5 Oz. Low in calories, high in muscle developing protein and full with fiber, wheat bran is certainly a nutritional winner. You can easily get corn, wheat or oat bran flakes from market and start your day with these flakes. Prepared from the solid, outer hull of wheat grains, this low-fat snack adds a sweet, nutty taste to home-made muffins, waffles, pancakes and breads. It also makes a good addition to hot and cold cereals. If you’re really trying to increase your dietary fiber, consume it alone, porridge-style, with a shake of cinnamon and drops of honey. Eat it regularly as it is one of the best foods high in fiber.
2.) Black Beans (Fiber: 16 grams per 3.5 Oz cooked)
Beans are another excellent source of fiber. There are a variety of beans. You can have black beans and lima beans. Black beans are high in protein, magnesium, phosphorus, manganese and folate. Black beans contain flavonoids and antioxidants that are helpful in fighting cancers and inflammatory disease. While lima beans are good source of manganese, protein, phosphorus and folate. It provides more of iron in your body, which is especially good for women. Therefore try to consume the black beans or lima beans during your daily diet. The intake of beans will also add a different flavor to your recipes. Black beans provide 16 grams of fiber per 100 grams and lima beans provide 7 grams of fiber per 100 grams
3.) Lentils (Fiber: 8 grams per 3.5 Oz cooked)
Lentils are included in whole grains and are high in protein, manganese, iron, phosphorus and folate. Folate is one source that is a necessary nutrient required for women during pregnancy. The intake of lentils will also help to lower cholesterol level, improves heart health and digestion, weight loss regime, provides protein and gives energy. Therefore you can have lentils to get all the provided health benefits.
4.) Bulgur (Fiber: 18 grams per 3.5 Oz cooked)
If you want to add in more fiber and whole wheat into your home cooking, but you’re fed up of rice and quinoa, bulgur is your solution. It’s one of the most-fibrous storeroom staples you can find and ultimate for putting together nutritious side dishes on the fly. To create a simple tabbouleh a staple of Mediterranean cooking. Simply mix the bulgur with lots of chopped parsley, garlic, cut tomatoes, and a slight olive oil and lemon juice.
5.) Banana (Fiber: 3 grams per banana)
Bananas are one of the nature’s wonderful foods. An average banana has about 100 calories and provides 30g carbohydrates and 3 grams fiber. In addition to fiber, bananas have resistant starch, a type of carbohydrate you can’t digest easily and that helps you to feel fuller longer. Bananas are also great for your heart. One banana contains about 20% of your daily potassium needs. Research shows that potassium-rich diets can help to lower the blood pressure and the chances of heart attack.
6.) Apples (Fiber: 5 grams per large apple)
One large apple has about 5 grams of fiber per serving. This can help to maintain your digestive system and your hunger in control. Apples contain a sort of antioxidant called polyphenols. Antioxidants have been known for having cardiovascular and anti-cancer benefits. Research has proved that apple pectin has a defensive effect against colon cancer. Apples are a perfect, handy snack that you can eat them anytime, anywhere. Even if you have an apple a day, you probably won’t get fed up because there are over 7,500 varieties of apples worldwide! Put apple slices into a fresh salad, or start your day with whole-wheat apple pancakes!
7.) Coconut (Fiber: 9 grams per 3.5 Oz cooked)
Coconut is the best source of fiber product but there are few people, who are allergic to coconut. They can switch to coconut water. It is quite healthy for consumption and works to heal the urine infection and many others. Coconut is a source of omega 3 fats, manganese, selenium and folate. Coconut is works well to blend in your digestive system. The way to include coconut in your diet is to add coconut flavors in your food. That can be used through coconut oil, coconut milk and grated coconut. It will help you coconut in your daily diet. Coconut oil is best for cooking with low risk of heart diseases. You can use coconut flour in your baking products.
8.) Peas (Fiber: 7 grams per cooked cup)
The green peas are another top food that is high in fiber. You can easily add the green peas in your diet. You can consume it two ways, i.e. cooked and uncooked. Try to add the uncooked peas in your salads and also in soups. You can also use half steamed peas in your recipe. Green peas are the rich source of vitamin A, vitamin K, vitamin C, protein, manganese and folate. You can easily have peas in your daily diet. The small vegetable is high source of anti-inflammatory and antioxidant properties. You can get peas around the year in form of frozen peas. So, do not worry thinking it to be the seasonal vegetable. You will easily find it in the market.
9.) Okra (Fiber: 3.2 grams per cooked cup)
Okra is also known as ladies finger but the popular name is okra that known to everyone. When you move towards South America you will notice that okra is the staple food out there. It is the best source of Vitamin C, A and K, iron, calcium, phosphorus, zinc and protein. Okra is also counted among the top calcium rich foods. You can okra in your stews and soups as add on. The health benefits of okra have many. It is good for consumption during the time of pregnancy. It works to prevent you from kidney, diabetes and asthma problem and also promotes a healthy and glowing skin.
10.) Artichokes (Fiber: 8 grams per cooked cup)
Artichokes are rich in antioxidant properties. It’s good for many health reasons as it supports your digestive system, balances your cholesterol level, improves your liver health, prevents you from cancer and many more. Therefore, try to include it in your daily diet. It is also a rich source of calcium, magnesium, potassium and phosphorus. Artichokes are low in calories that are helpful for you in daily consumption. Also, it has been researched that the intake of artichokes has more health benefits for women. Thereby, try to include artichokes in your food habits.
11.) Flax Seeds (Fiber: 27 grams per 3.5 Oz)
Flax seeds are high in demand as a super food to lose weight. The small seeds will do wonders if consumed in a right amount in your daily diet. Flax seeds are the best among the fiber rich foods. It is a source of protein, manganese, omega 3 fatty acids, phosphorus and copper. You can have flax seeds in various ways. You can grind the flax seeds and store for various purposes like adding in smoothies, soups and salads. Also, you can add in some of your liquid recipes for a change in taste. Flax seed will quickly reduce your cholesterol level within few days of consumption.
12.) Orange (Fiber: 4 grams per orange)
One medium orange can help you to build around 4 g of fiber. It is a good source of fiber. Prefer to intake the orange rather than choosing a juice because the fruit peels contain large amount of fiber. This will really help you to raise the fiber in your body. This will also help to encourage your digestive system. It is the rich source of fiber among all the best fruits high in fiber.
13.) Avocados (Fiber: 7 grams per cup)
Avocados not only set a good dose of fiber, but also hold more potassium than a banana! This well-rounded fruit is also a good source of heart-healthy mono-unsaturated fats and vitamin K, a nutrient that helps in developing strong bones. Collect the benefits by throwing a few slices onto your day salad or sandwich. The blend of fiber and fat is sure to keep you full until supper. It is one of the best food high in fiber.
There are two types of avocados that are available. Depending on the type the fiber content varies. The Florida avocados are bright in color with smooth skin. While the California avocados are smaller and darker in color. It gets dissolves easily in your digestive system. It is excellent for consumption if you are suffering from a high cholesterol level and heart disease.
14.) Raspberries and Blackberries (Fiber: 8 grams per cup)
These antioxidants loaded berries not only help to heal disease, but also pack more fiber than most other fruits. A cup of blackberries contains half of the day’s vitamin C, a nutrient that can help lower cholesterol levels and improve heart health. Spray them over your morning oats, add them to salads, mix them into smoothies or eat them bare to extract the benefits.
You can consume berries that have a lot of health benefits. The berries include raspberry and blackberry. Both are the best nutrient sources of Vitamin A, vitamin K, Vitamin C, Vitamin E, omega 3 fatty acids, potassium, magnesium and manganese. If you take one bowl of any of the berries, you will be provided with eight grams of fiber in it. Start including fiber rich berries in your daily diet. Blackberries will to boost your bone health. While raspberry’s improves your skin and blood sugar levels. If you like to have berries then you can both blackberry and raspberry.
15.) Strawberries (Fiber: 5 grams per cup)
Strawberries are a tasty high fiber fruit with a lot of health benefits. Just one cup contains 5 grams of fiber. A bowl of strawberries also supplies more vitamin C than an orange meeting 150% of your daily requirements! Strawberries also contain other crucial nutrients such as folate, potassium, magnesium, and vitamin K. Strawberries will add sugariness and consistency to any salad, and are a preferred ingredient in smoothies.
16.) Popcorn (Fiber: 13 grams per 3.5 Oz)
Popcorn is a superb low calorie, high fiber snack that will keep your desire satisfied. Two bowls of air-popped popcorn contains about 5 grams of fiber and less than 100 calories. Popcorn is actually just popped corn kernels, and therefore it is a complete grain. Many people don’t understand that popcorn can be a healthy bite because too often it is dipped in butter and salt. You can store it in a sealed container in a cool, dry cabinet for a number of days after popping.
17.) Almonds (Fiber: 9 grams per 3.5 Oz)
Almonds are a multipurpose, power-packed nut and a great source of fibre. One ounce of almonds contains 9 grams of fiber and 6 grams of protein. They’re also low in fat and high in powerful antioxidants, mainly vitamin E. Research shows that just 1 ounce of nuts, like almonds, per day may help to diminish the chance of heart disease. Almonds are a great, handy snack, but they’re also great on salads, and cereals. When stored in the refrigerator, whole almonds can last up to 2 years with almost no decline in quality.
Mixed nuts are another fiber rich source of food that is light in nature but gives all the health benefits. Try to have nuts in your snacks, desserts and also in some type of Asian recipes. Nuts can include almonds and walnuts. Almonds are high in omega 6 fatty acids, manganese and magnesium. While walnuts will provide manganese, copper, omega 3 fatty acids, protein, phosphorus and folate. Therefore, if you consume nuts very rarely, then start taking it everyday in smaller amount. A small amount will prove to be beneficial for you to improve your health.
18.) Whole Grains (Fiber: 8 grams per 3.5 Oz)
One of the best ways to intake fiber is to eat a lot of whole grains. A whole grain in natural seed that is made up of the germ, bran and endosperm. Processing the grain takes away the bran and germ. This causes protein, fiber and other essential nutrients to wash away. If the grain has been processed, the food made from it should deliver the same quantity of nutrients that are present in the original grain seed. Always go for whole grains that are not processed. You can eat whole grains in various dishes like snacks, pilafs, breads, salads, crackers and desserts.
19.) Edamame (Fiber: 8 grams per 3.5 Oz)
Edamame are raw soy beans picked plucked fully ripened with a good crisp and nutty taste. You can find them in most of the grocery stores freezer section. They are less processed than soy in various packaged foods. Eat one cup of the edamame to get 8 grams of fiber to get your digestive system work properly. Try to look for organic edamame not the genetically prepared edamame. You can eat edamame in the form of salads, boiled, baked or in the grilled form. It is one of the best foods that are high in fiber.
20.) Potatoes (Fiber: 2.5 grams medium potato)
There are a lot of misperceptions about potatoes out there, but the reality is potatoes are good for you. One average size, the potato has just 100 calories and 2 g of fiber. Potatoes don’t hold any fat, sodium or cholesterol, plus they provide 40% of your daily value of vitamin C. You might be amazed to hear that an average potato has more potassium than a banana. Potatoes are naturally healthy, so if you’re preparing a baked potato keep it healthy by choosing your toppings with awareness. And don’t forget that potatoes are ideal for summer as they are great on the grill.