Almost everyone might have heard of high-fiber foods. But not everyone knows the importance of these foods in our diet.
The inclusion of high fiber foods is very beneficial for our overall health as these foods help us feel full, support our digestive system, keep the gut healthy, improve heart health, and last but not least help in losing weight easily.
The adequate intake (AI) of fiber for adult men is 33.6 grams (g) a day whereas for adult women it is 28 g as per the Dietary Guidelines for Americans. However, very few Americans can actually meet this as the AI of fiber in the US is 17 g.
List of the Top 35 High Fiber Foods you must include in your Diet
To have high fiber-rich food, we need to include loads of fruits, vegetables, legumes, and whole grains in our diet.
We have listed 35 High Fiber Foods that actually prove to be wonders for your overall health. Check them out!
Legumes include plant-based foods that contain high content of fiber in them like beans, lentils, and peas.
1. Navy beans
Navy beans are not only rich in fiber content but are also a rich source of proteins. One can have navy beans in different ways by adding them to salads, curries, etc.
Fiber content: Navy beans contain 10.5 g of fiber per 100 g (31.3 percent of AI).
2. Pinto Beans
Pinto beans are another fiber-rich food that is popular in the U.S. Pinto beans are not only an amazing source of fiber but are also rich in calcium and iron. You can have it as a whole, mashed, or as refried beans.
Fiber content: 100 g of pinto beans contain 9 g of fiber (26.8 percent of AI).
3. Black beans
Black beans are rich in iron, magnesium, and plant-based protein. Those who follow a vegan diet if they consume black beans by mixing with rice will benefit from all nine essential amino acids.
Fiber content: 100 g of black beans packs 8.7 g of fiber (25.9 percent of AI).
4. Split peas
Split peas are rich in iron and magnesium.
Fiber content: They contain 8.3 g per 100 g (24.7 percent of AI).
Lentils are of different types like red lentils and French lentils. They go well with quinoa dishes, dahl, etc.
Fiber content: 100 g of lentils pack 7.9 g of fiber (23.5 percent of AI).
6. Mung beans
Mung beans are rich in potassium, magnesium, and vitamin B-6. Dried and grounded mung bean flour can be used in making yummy pancakes.
Fiber content: 100 g of mung beans contain 7.6 g of fiber (22.6 percent of AI).
7. Adzuki beans
The fiber-rich Adzuki beans are found in Japanese cuisine used to make a traditional sweet. One can even have these beans by simply boiling them.
Fiber content: In 100 g of adzuki beans, you will get 7.3 g of fiber (21.7 percent of AI).
8. Lima Beans
Lima Beans are rich in fiber content as well as plant protein.
Fiber content: 100 g of lima beans offer you 7 g of fiber content (20.8 percent of AI).
Chickpeas also known as garbanzo beans are an amazing source of fiber and proteins. These beans are also bundled with iron, vitamin B-6, and magnesium. This legume can be used as a base for hummus as well as falafel.
Fiber content: 100 g of chickpeas pack 6.4 g of fiber (19 percent of AI).
10. Kidney Beans
Kidney beans are one of the popular fiber-rich foods which can be included in your diet even as part of a salad.
Fiber content: 100 g of kidney beans pack 6.4 g of fiber (19 percent of AI).
The fiber-rich Soybeans can be used in the preparation of a number of food items like tofu, tempeh, and miso. Soybean products can also be used to replace meat and dairy in the diet. One can even have fresh soybeans raw or simply add them to salads.
Fiber content: 100 g of soybeans pack 6 g of fiber (17.9 percent of AI).
12. Baked beans
Baked beans are a great source of fiber and protein. It is suggested to buy those baked beans brands that contain less sugar and salt content for maximum health benefits.
Fiber content: Plain baked beans from a can have 4.1 g per 100 g (12.2 percent of AI).
13. Green peas
Green peas which are a great source of fiber also come bundled with protein, vitamin C, and vitamin A. One can buy green peas either in canned form or fresh.
Fiber content: 100 g of green peas contain 4.1–5.5 g of fiber (12–16 percent of AI).
There is a big list of vegetables that are a great source of fiber. A few of the vegetables which are rich in fiber content are:
Artichokes are an amazing source of calcium, folate, vitamins C and K. Artichokes can be grilled, baked, or steamed to be used.
Fiber content: A medium artichoke packs 6.9 g of fiber (20.5 percent of AI).
Potato is another vegetable that is rich in vitamin B, vitamin C, and magnesium.
Fiber Content: A single large-sized potato (when baked with its skin) packs 6.3 g of fiber (18.8 percent of AI).
16. Sweet potato
Sweet potatoes are rich in vitamin A.
Fiber Content: A single large-sized sweet potato (when baked with its skin) packs 5.9 g of fiber (17.6 percent of AI).
Parsnips are bundled with calcium, zinc along with vitamins C, K, and B.
Fiber Content: A single boiled parsnip offers 5.8 g of fiber (17.3 percent of AI).
18. Winter squash
Winter squash contains rich contents of vitamins A and C.
Fiber content: A cup of winter squash offers 5.7 g of fiber (17 percent of AI).
The green vegetable Broccoli is a rich source of vitamins C and A. Broccoli which belongs to the cruciferous vegetable family also packs loads of antioxidant polyphenols.
Fiber content: 5.1 g of fiber is present in a cup of cooked broccoli florets (15.2 percent of AI).
Pumpkin which is another high-fiber vegetable is also a rich source of calcium, vitamins A and K.
Fiber content: You will get 3.6 g of fiber from a part of canned pumpkin. (10.7 percent of AI).
Well, not just vegetables, but even fruits are a rich source of fiber. Fruits can be included even as a part of snacks.
Avocado fruit packs with it healthy monounsaturated fats which are good for your heart.
Fiber content: You will get 9.2 g of fiber from one avocado (27.4 percent of AI).
Pears are packed with loads of fiber, vitamins C and A, folate, and calcium.
Fiber content: A medium-sized pear has 5.5 g of fiber (16.4 percent of AI).
Apple is a fruit rich in vitamins C, A, and folate. Do not skip eating apple skin as most of the fruit’s fiber is found in the skin only.
Fiber content: 5.4 g of fiber is present in a large-sized apple (16.1 percent of AI).
Raspberries are loaded with antioxidants as well as vitamins C and K.
Fiber content: 4 g of fiber is present in half a cup of raspberries (11.9 percent of AI).
Blackberries are also a rich source of healthy antioxidants, vitamins C and K.
Fiber content: 3.8 g of fiber is present in half a cup of blackberries (11.3 percent of AI).
Prunes which are simply dried plums are a great source of fiber. However, they may also contain high sugar content, so need to consume them in limit.
Fiber content: 3.4 g of fiber is present in five prunes (10.1 percent of AI).
Orange is a popular fruit that is rich in fiber as well as vitamin C.
Fiber content: 3.4 g of fiber is packed with an orange fruit (10.1 percent of AI).
Bananas are loaded with nutrients like potassium, magnesium, and vitamin C.
Fiber content: 3.1 g of fiber is present in a medium-sized banana. (9.2 percent of AI).
Guava is another fruit that is rich in fiber content as well as vitamin C and A. Guavas can also be had in the form of juices as well smoothies.
Fiber content: 3 g of fiber is packed with one guava (8.9 percent of AI).
List of High-fiber Nuts and Seeds
Nuts and seeds are bundled with many health benefits as they come loaded with healthy fats, proteins, and essential omega-3 fatty acids.
Buckwheat is a high-fiber seed that is also a great source of magnesium and zinc.
Fiber content: 8.4 g of fiber is packed with ½ cup of buckwheat groats (25 percent of AI).
31. Chia seeds
Chia seeds are a great source of fiber, omega-3s, proteins, antioxidants, calcium, and iron.
Fiber content: 4.1g of fiber is present in one tablespoon of chia seeds (12.2 percent of AI).
Quinoa is an edible seed that is loaded with antioxidants, magnesium, folate, copper, and vitamins B-1, B-2, B-6.
Fiber content: 2.6 g of fiber is present in ½ cup of quinoa (7.7 percent of AI).
33. Pumpkin seeds
Pumpkin seeds are also rich in fiber. They are also a great source of healthy monounsaturated and polyunsaturated fats, magnesium, and zinc.
Fiber content: 1.9 g of fiber is present in ¼ cup of pumpkin seeds (5.7 percent of AI).
Almonds are high-fiber nuts that come loaded with vitamin E, calcium, healthy monounsaturated and polyunsaturated fats.
Fiber content: 1.5 g of fiber is present in ten almonds (4.5 percent of AI).
Popcorn which is one of the favorite snacks for kids is also a high-fiber food. It is rich in zinc, folate, and vitamin A.
Fiber content: 1.2 g of fiber is present in a cup of popcorn (3.6 percent of AI).
Whole grains like Freekeh, Bulgur wheat, Pearled barley are a few other high fiber foods one must include in their diet.
Hope you will benefit by including these high-fiber foods in your diet!