Fiber is an essential component of our diet. Dietary fiber is that part of the plant that passes through the small intestine undigested and reaches the large intestine. Eating fiber is linked to several health benefits like lower risk of heart disease, stroke, type-2 diabetes and bowel cancer. Unfortunately, an average American consumes only half the recommended amount of dietary fiber (1). Luckily, it is easy to add dietary fiber to your diet. Some of the best high fiber foods are passionfruit, avocados, apples, okra, spinach, flax seeds, etc.

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Let’s see some of the high fiber foods that are rich in other nutrients as well and are suitable for your health.

High fiber fruits

1. Passionfruit

Fiber content: 10 grams per 100 grams

Passion fruit is one of the best high fiber foods. It is rich in fiber as one serving of this fruit can take care of 98 percent of your daily requirement of fiber.

It also contains vitamin A, vitamin C, iron, potassium, protein, flavonoids, and antioxidants. It helps build a robust immune system, may aid in fighting cancer and reduces bad cholesterol.

2. Avocados

Fiber content: 6.7 grams per 100 grams

The fiber content in avocados varies in different varieties. Florida avocados have more insoluble fibers than California avocados.

Avocados contain many other essential nutrients like potassium, vitamin E, vitamin B6, folate, and niacin. They contain monounsaturated fat, which helps reduce high cholesterol levels.

34 High fibre foods

 

3. Raspberries

Fiber content: 6.5 grams per 100 grams

One cup of raspberries can take care of a third of your daily need for fiber. These berries contain many other health-promoting nutrients like B vitamins, vitamin C, manganese, magnesium, copper, and iron.

Eating raspberries can help prevent inflammation, diabetes, cancer and age-related degenerative diseases.

4. Guavas

Fiber content: 5 grams per 100 grams

A rich source of fiber, this tropical fruit is a rich source of vitamin C. One guava can take care of 12 percent of your daily need for fiber.

This fruit is also a good source of vitamin A and flavonoids like beta-carotene, lycopene, lutein, and cryptoxanthin. Guavas are great for digestive health and maintaining free bowel movement.

5. Blackberries

Fiber content: 5 grams per 100 grams

One cup of blackberries provides 7.6 grams of fiber. Eating blackberries promote digestive health and help maintain a healthy weight. Pectin, the central soluble fiber in blackberries, helps control cholesterol levels.

Blackberries also contain vitamin C, vitamin K, folate, magnesium, and potassium.

6. Pomegranate

Fiber content: 4 grams per 100 grams

Pomegranates are rich in dietary fiber, both soluble and insoluble, which helps in improving the digestive system and regulating bowel movements.

They contain antioxidants and are a rich source of vitamin B, C, K, and potassium. Pomegranates reduce the risk of cancer and improve your heart health.

7. Pears

Fiber content: 3.1 grams per 100 grams

Crisp and delicious pears are one of the best sources of fiber, especially insoluble fiber. Eating pears helps in appetite suppression and helps prevent constipation.

Pears are also rich in omega-3 fatty acids which are responsible for healthy brain and nerve function.

8. Kiwifruit

Fiber content: 3 grams per 100 grams

This exotic fruit is high in dietary fiber and low in calories. It contains nutrients like vitamin K, C, E, folate, and potassium. Kiwifruit is also a good source of omega-3 fatty acids, which helps reduce coronary heart disease and the risk of stroke.

9. Blueberries

Fiber content: 2.4 grams in 100 grams

Blueberries are known for their anti-inflammatory and anti-cancerous properties. They contain flavonols, tannins and other antioxidants that help lower cholesterol, suppress tumor growth and protect against degenerative diseases.

10. Apples

Fiber content: 2.4 grams per 100 grams

Apples are rich in antioxidants, flavonoids, and dietary fiber. The antioxidants in apple help in reducing the risk of cancer, hypertension, diabetes and heart disease.

Apples also provide pectin, a soluble fiber that promotes the elimination of cholesterol and toxins.

11. Strawberries

Fiber content: 2 grams per 100 grams

Strawberries are packed with vitamin C, vitamin K manganese, potassium and many other antioxidants.  Their health benefits include proper brain function, eye care, relief from blood pressure, arthritis and other cardiovascular diseases.

High fiber vegetables

12. Artichokes

Fiber content: 5.4 grams per 100 grams

Artichokes contain more fiber per serving them most vegetables. A medium sized artichoke can provide 40 percent of the daily requirement of fiber.

Artichokes help in detoxifying the body, improving liver health, relieving constipation and diarrhea. Artichokes are also a good source of folate and vitamins K and C.

13. Broccoli

Fiber content: 2.6 grams per 100 grams

Broccoli is another vegetable that has high fiber content. Broccoli is also a good source of many nutrients like vitamin K and C, folate, manganese and potassium. The health benefits of broccoli include reduced risk of arthritis and cancer.

14. Brussels sprouts

Fiber content: 3.8 grams per 100 grams

Not only are Brussels sprouts rich in dietary fiber, but they are also an excellent source of nutrients like folate, manganese, vitamin B6, vitamin B1, copper, choline, potassium, and phosphorus. Brussels sprouts help to protect our heart health and lower the risk of cancer.

15. Okra

Fiber content: 3.2 grams per 100 grams

The fiber in okra can help reduce cholesterol levels and also decrease your risk of heart disease. Okra is packed with nutrients like vitamin C, vitamin A, potassium, and calcium.

16. Sweet potatoes

Fiber content: 3 grams per 100 grams

Sweet potatoes are rich in fiber and are nutritious and very filling. The fiber in sweet potatoes is both soluble (in the form of pectin) and insoluble (cellulose, hemicellulose, and lignin).

The fibers increase satiety and help reduce food intake. Sweet potatoes also contain vitamin A, C, E, B5 and B6, potassium and manganese.

17. Carrots

Fiber content: 2.8 grams per 100 grams

Carrots are low in calories and fiber. They are also a good source of beta-carotene, vitamin K, potassium, and antioxidants. Their health benefits include reduced risk of heart attacks, lowered cholesterol, improved vision and they also help prevent certain cancers.

18. Beetroot

Fiber content: 2.8 grams per 100 grams

Beetroot are highly nutritious root vegetables are an excellent source of folate, manganese, copper, potassium, iron, vitamin C and vitamin B.

Eating beetroots can prevent macular degeneration, improve blood circulation, build immunity and treat respiratory problems.

19. Cabbage

Fiber content: 2.5 grams per 100 grams

The high fiber and water content in cabbage help to prevent constipation and keep the digestive tract healthy. It is an excellent source of vitamins K,  C, and B6. It also contains manganese, potassium, vitamin B1, copper, and folate.

20. Spinach

Fiber content: 2.2 grams per 100 grams (raw)

Spinach is an excellent source of dietary fiber and iron. It also contains many other nutrients like potassium, magnesium, vitamin K, C, B6, B9, and E.

Eating spinach helps prevent cancer, prevents macular degeneration, reduces oxidative stress and blood pressure levels.

21. Kale

Fiber content: 2 grams per 100 grams

Kale has very little fat; it is low in calories and high in dietary fiber. The fiber in kale helps in the digestive process. Kale is an excellent source of iron, which aids in the formation of hemoglobin and enzymes.

High fiber legumes

22. Black beans

Fiber content: 16 grams per 100 grams

Not only do these beans have an impressive amount of fiber, but they are also rich in protein, vitamin A, calcium, iron, and manganese. They also contain flavonoids and antioxidants that help fight free radicals and reduce the risk of cancer and inflammatory diseases.

23. Split peas

Fiber content: 8.3 grams per 100 grams

The soluble fiber in split peas slows down sugar absorption. Eating split peas can improve your heart health and help you lose weight. Other than being rich in protein, split peas are also a good source of potassium and vitamin K.

24. Lentils

Fiber content: 8 grams per 100 grams

One cup of lentils (cooked) provides 15 grams of dietary fiber. Lentils also offer folate, manganese, iron, and phosphorus. Lentils are beneficial for lowering cholesterol, improving digestive health and preventing diabetes.

25. Chickpeas

Fiber content: 7.6 grams per 100 grams

Other than being rich in fiber, chickpeas are also an excellent source of manganese. One cup of chickpeas can provide 84 percent of your daily requirement for manganese.

Chickpeas are also a rich source of protein, copper, folate, omega-3 and omega-6 fatty acids.

26. Lima beans

Fiber content: 7 grams per 100 grams

Lima beans are rich in insoluble fiber, are low in fat and contain no cholesterol. They help in controlling cholesterol and improving heart health.

27. Kidney beans

Fiber content: 6.4 grams per 100 grams

Kidney beans contain resistant starch and alpha-galactosides, which function as prebiotics. Kidney beans are the most abundant source of vegetarian proteins. They are also rich in various vitamins and minerals. These beans also help in weight loss and blood sugar control.

Others high fiber foods

28. Chia seeds

Fiber content: 34.4 grams per 100 grams

Chia seeds are a rich in fiber and essential nutrients like protein, calcium, phosphorus, manganese omega-3 and omega-6 fatty acids. These seeds provide an energy boost, reduce the signs of aging and help protect the heart and digestive system.

29. Flax seeds

Fiber content: 27 grams per 100 grams

Flax seeds are high in fiber and omega-3 fatty acids. The fiver in flaxseeds is helpful in preventing constipation and for those with irritable bowel syndrome.

Flaxseeds reduce cholesterol and help reduce the symptoms of menopause. They are an excellent source of lignans, which may reduce the risk of cancer.

30. Popcorn

Fiber content: 14.5 grams per 100 grams

Popcorn helps to regulate blood sugar, lower cholesterol levels, improve the digestive process, protect against osteoporosis and prevent cancer.

Not only is popcorn rich in fiber, but it also contains polyphenolic compounds, antioxidants, vitamin B complex, manganese, and magnesium.

31. Almonds

Fiber content: 12.5 grams per 100 grams

Almonds contain monounsaturated fats that help protect the heart by maintaining levels of good cholesterol. They also contain fiber, protein, vitamin E, selenium, zinc, magnesium, folate, and biotin.

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32. Dark chocolate (70 to 85 percent cocoa)

Fiber content:  10.9 grams per 100 grams

Not only is dark chocolate delicious, but it is also very nutritious. It is rich in soluble fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. It helps reduce the risk of heart disease and can improve brain function.

33. Oats

Fiber content: 10.6 grams per 100 grams

Oats are gluten-free and a good source of dietary fiber, vitamins, mineral, and antioxidants.  Oats contain a different fiber known as beta-glucan which helps in lowering cholesterol. Eating oats can also help you lose weight as they help you feel fuller for longer.

34. Quinoa

Fiber content: 2.8 grams per 100 grams

Quinoa is gluten-free and easy to digest. It is also packed with nutrients like iron, vitamin B6, potassium, and magnesium. Quinoa also offers many health benefits like reduced risk of cancer and heart disease, stronger bones and weight loss.

Final words on high fiber foods

A diet rich in fiber is essential for a healthy body. Incorporate these high fiber foods to your diet to stay fit and healthy.

Some of the best high fiber foods are passionfruit, avocados, apples, okra, spinach, flax seeds, etc. Fiber is an essential component of our diet. Dietary fiber is that part of the plant that passes through the small intestine undigested and reaches the large intestine.
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