Did you know that most Americans aren't getting the recommended amount of fiber? Indeed, less than 3% of Americans are consuming enough fiber per day. Ditching your daily serving can not only lead to constipation and make going to the bathroom uncomfortable, it can pose some serious health risks including stroke, heart disease, and hypertension. Getting in your daily dose of fiber does not have to be bland or boring. Here is a list of high-fiber foods that you can easily incorporate into your diet.
15 Of The Best High Fiber Foods
Chia Seeds
- Chia seeds contain 9.8 grams of fiber per one ounce
- In addition to being high in fiber, they are high in other nutrients including iron, sulfur, iodine, niacin, magnesium, manganese, and thiamine
- Chia seeds are a wonderful ingredient to add to your baked goods, such as muffins or bread, as well as serving as a topping for salads and pudding
Broccoli
- One serving of broccoli has 2.4 grams of fiber
- Broccoli contains a high amount of vitamin C, iron, potassium, and vitamin B6
- Broccoli goes well in pasta dishes, as well as being great on its own when roasted, steamed or grilled
Black Beans
- One serving of black beans has 16 grams of fiber
- Additionally, they possess an abundance of essential vitamins, such as vitamin B1 and folate
- Black beans are a delicious addition to burritos and tacos, as well as being able to serve as an alternative to beef burgers when ground up and formed into patties.
Chickpeas
- One cup of chickpeas contains 12.5 grams of fiber
- Chickpeas are also a great source of phosphorus, zinc, manganese, selenium, and choline
- Chickpeas are a crucial ingredient in many recipes; make an excellent addition to salads, can be blended into hummus, or tossed into a curry dish
Sweet Potatoes
- One cooked medium sweet potato contains 3.2 grams of fiber
- Sweet potatoes are a stellar source of beta-carotene and vitamin K
- A common myth about potatoes is that the skin lacks nutrients. However, the skin is nutrient dense and contains most of the sweet potato's fiber.
- Sweet potatoes can be cooked in a variety of ways, such as cut into wedges, or mashed into a creamy sweet potato mash
Blackberries
- One cup of raw blackberries contains 7.6 grams of fiber
- They are also rich in vitamin A, B, E and K, as well as being loaded with antioxidants
- Blueberries are a great addition to your morning yogurt when mixed into a smoothie or simply consumed on their own
Whole Wheat Pasta
- Half a cup of whole wheat pasta contains 6 grams of fiber
- Its low glycemic index makes it a slow-digesting carb
- Pasta can be made a whole lot healthier depending on what you cook it with -- homemade tomato sauce will go a long way with pairing this healthy pasta with fresh tomatoes and healthy herbs.
Pears
- Pears hold 3.1 grams of fiber per 100 grams
- They also provide a whopping 13.3 milligrams of calcium
- Pears are not only a great snack on their own, they also make a good addition to smoothies and dessert items. Roasted pears are also a wonderful side for many popular dinner dishes.
Raspberries
- One cup of raspberries containing 7.6 grams of dietary fiber
- Being the more tart cousin of blackberries, raspberries are loaded with antioxidants like quercetin and gallic acid that help to fight cancer and heart disease
- Raspberries are a popular addition to salads to add a layer of sweetness, as well being a staple ingredient in smoothies and yogurts
Oatmeal
- One bowl of oatmeal contains 4.8 grams of fiber
- A healthy carb that offers 15 milligrams of iron
- An ideal choice of food in the early morning, try making oatmeal your go-to breakfast item, and pair it with raspberries and blueberries for a delicious, fiber-loaded meal
Split Peas
- One cup of cooked of split peas yields 16 grams of fiber
- Helps to lower cholesterol and improve overall heart health
- Meals containing split peas aren't limited to the classic split pea soup, try this recipe for split pea and lentil dip
Brussel Sprouts
- One cup of boiled brussels sprouts contains 3.3 grams of fiber
- This green veggie is packed with key vitamins and minerals such as vitamin A, C, and K
- Let's face it, plain brussels sprouts aren't the tastiest if you don't know how to cook them. However, if you pan-fry them with bacon and garlic, or chop them up to make into a salad, you can indulge in their health benefits while also getting some good flavor out of them.
Bran Flakes
- A classic bowl of bran flakes has 5 grams of fiber
- Bran flakes themselves can have a dull flavor, but if you add in fruits such as bananas, raspberries or blueberries, or garnish the flakes with a touch of brown sugar, you can enhance the flavor of this cereal!
Apples
- 100 grams of apple will net you 2.4 grams of fiber
- Apples are known to lower cholesterol, reduce the risk of diabetes and prevent the development of breast cancer
- There are many ways to incorporate apples into your cooking, such as a classic apple pie, apple crisp, or even rolled into an empanada
Bananas
- 100 grams of banana yields around 2.6 grams of dietary fiber
- They are one of the best sources of potassium, as well as helping to prevent cancer, diabetes, heart problems and asthma
- Bananas are a great treat when baking, such as making banana bread muffins, as well as being a staple ingredient in morning smoothies
Health Benefits Of Eating Fiber
Getting enough fiber is essential to maintaining a healthy digestive system, as it strengthens your bowels. It also helps lower cholesterol, as well as maintaining blood sugar levels. Foods that are high in fiber are also more filling, making them a great choice for helping to maintain a healthy weight.
Soluble Fiber Vs. Insoluble Fiber
The two types of fiber that appear in our foods, and both play an important role in our overall digestive health.
Soluble Fiber
Soluble fiber combines with water in the digestive system to form into a gel, which slows down digestion. Consumption of soluble fiber can also help improve the overall health of your heart. Foods that include soluble fiber are oats, barley, seeds, peas, as well as select fruits and vegetables.
Insoluble Fiber
Insoluble fiber helps the digestive system by allowing food to pass more quickly through the stomach and intestines. This type of fiber can be found in grains, bran, and vegetables.