What Foods Are High In Fiber?

Fiber is an essential component of a healthy, well-balanced diet. It regulates and facilitates many bodily functions. Fiber is found in a wide variety of food groups, including fruits, vegetables, and nuts.
You’re probably asking ‘what foods are high in fiber?’
This article will highlight some of the best, healthiest sources from which you can obtain your body’s fiber needs.

Importance of Fiber: Why All the Fuss?

Fiber has a myriad of health benefits, they include:

Lowering the Risk of Gastrointestinal Cancer

Consuming adequate quantities of fiber protects your body from cancers of the gastrointestinal region. This property stems from the presence of antioxidants in some fiber types.

Lowering Cholesterol

Fiber reduces the body’s rate of absorbing cholesterol.

Improving Blood Sugar Regulation

This is especially important for people suffering from diabetes. Fiber-rich foods take time to be digested, this leads to blood sugar levels being less volatile.

Relieving and Preventing Constipation

Fiber stimulates the intestine and reduces the chances of getting constipated. It does so by adding volume to your digestive tract since it’s not digested by your body.

Increasing Fiber Intake the Right Way

However, you should make the addition of fiber into your diet gradual in order to reap the benefits of fiber-rich foods without experiencing any issues. Consuming too much fiber in a short time period can lead to discomfort due to bloating and gas.
Also, drinking lots of water in tandem with increasing your fiber consumption makes you less likely to experience any negative effects.

Fiber-Rich Foods

Here are some excellent sources you can fulfill your body’s fiber needs from:

Fruits

  1. Strawberries (2g/100g): Not only are they extremely tasty, but strawberries also have excellent nutritional value. They boast high levels of fiber, manganese, vitamin C, and antioxidants.
  2. Avocados (6.7g/100g): As well as being loaded with fiber, avocados also contain healthy (unsaturated) fats to go along with plenty of potassium, magnesium, and vitamins C, E, and B.
  3. Pears (3.1g/100g): If you’re looking to get your fiber content from fruits, pears are one of your best options.
  4. Apples (2.4g/100g): The significant fiber content in apples is part of the reason why one of them a day keeps the doctor away.
  5. Bananas (2.6g/100g): Arguably the most nutritious snack out there, bananas are rich in fiber, potassium, and vitamin C & B6.
  6. Raspberries (6.5g/100g): These juicy berries are full of fiber, manganese, and vitamin C.

Vegetables

  1. Brussel Sprouts (3.7g/100g): Brussel sprouts have a wide variety of nutrients including fiber, folate, vitamin K, potassium, and antioxidants.
  2. Carrots (2.8g/100g): Get to crunching on carrots if you want to benefit from their high fiber, magnesium, and vitamin K & B6 content.
  3. Broccoli (2.6g/100g): The amount of nutrients in broccoli is staggering. It’s filled with fiber, minerals, antioxidants, and vitamins C, K, and B. It’s also rich in protein.
  4. Artichoke (5.4g/100g): Artichokes fly under the radar as a powerhouse of nutrition. They boast super high levels of fiber, as well as a plethora of vitamins and minerals.
  5. Beets (2.8g/100g): Beets are rich in potassium, fiber, manganese, iron, and copper. They boast plenty of inorganic nitrates as well, which help regulate blood pressure.

Nuts & Seeds

  1. Almonds (13.3g/100g): Not only do almonds make for a tasty, crunchy snack, but they're also highly rich in fiber, unsaturated fats, magnesium, manganese, and vitamin E.
  2. Pistachios (10g/100g): If you’re searching for a snack that’s loaded with fiber and protein, pistachios are the way to go.
  3. Pecans (10g/100g): Pecans are another great option for a quick, fiber-rich snack.
  4. Chia Seeds (34g/100g): Chia seeds are incredibly nutritious and are arguably the best source of fiber you’ll ever encounter. They also have significant quantities of calcium, magnesium, and phosphorus.

Legumes

  1. Kidney Beans (6.8g/100g): These crimson beans are a great source of fiber and plant-based protein. They also host a wide range of vitamins and minerals including vitamin K1, potassium, iron, manganese, and copper.
  2. Chickpeas (7.6g/100g): Indulging in a delicious bowl of hummus has many benefits. Chickpeas (the main ingredient) are rich in fiber, vitamins E, C, and A, as well as several minerals. These minerals include choline, which boosts the health of the nervous system.
  3. Split Peas (8.3g/100g): Like all other legumes, split peas are rich in fiber and plant-based protein. They also have plenty of other nutrients such as magnesium, phosphorus, folate, and thiamin.
  4. Lentils (7.3g/100g): Lentils are simultaneously extremely cost-effective yet super nutritious. They’re very rich in fiber and plant-based protein, as well as B vitamins, zinc, potassium, and magnesium.

Grains

  1. Oats (10.1g/100g): Probably the most commonly talked about health food, oats are incredibly rich in fiber, protein, minerals, antioxidants, and vitamins. They’re also high in a specific type of fiber that works wonders for regulating cholesterol and blood sugar.
  2. Popcorn (14.4g/100g): Popcorn isn’t usually classified as a healthy food, but when eaten the right way, it can be very nutritious. Popcorn has a high fiber to calorie ratio, making it a tasty source of fiber that won’t make you gain weight.
However, this is only true when you don’t add a lot of fat to it.
  1. Quinoa (2.8g/100g): Bursting onto the scene of healthy foods in recent years, quinoa is a well-balanced mix of nutrients. Not only is it rich in fiber, but it’s also packed with antioxidants and protein. Some of the minerals in quinoa are iron, magnesium, and zinc.

Tips on Adding More Fiber to Your Diet

Here are some useful tips to help you achieve a more fiber-rich diet.
  • Switch to high-fiber breakfast cereal (bran or whole-grain).
  • Eat more vegetables and fruits (at least 5 servings every day).
  • Switch to whole grain bread, rice, and pasta.
  • Use whole-grain flour when baking to make your cakes and cookies fiber-rich.

Conclusion

Your body needs fiber to function smoothly, and there are many foods you can eat to supply your body with the fiber it requires.
Fruits, vegetables, and nuts are excellent sources of fiber. Your other options for fiber sources include legumes and grain foods.
All of these aforementioned food groups are highly nutritious and aren’t just rich in fibers, but in vitamins, minerals, and antioxidants too.
Make sure to include these foods in your regular diet to keep your body healthy and in tip-top shape.