The ultimate high fiber food list you must take in your daily diet
High-fiber foods must be incorporated into your regular diet to maintain a healthy lifestyle.
The importance of fiber cannot be understated.
One must ingest 14 grams of fiber for every 1,000 calories you consume on a daily basis. Women equate to about 24 grams of fiber, while it equates to about 38 grams for males, as advised by the Academy of Nutrition and Dietetics.
Fortunately, boosting your fiber intake is simple: eat more high-fiber foods.
It can be challenging to obtain enough fiber, especially if you don’t like vegetables.
Why should we care whether we eat enough fiber? To find the answer to this question, you must continue reading. You might be surprised to learn which foods are high fiber foods. The Health Fortune has suggested an amazing high fiber food list that you must incorporate into your meals to gain the advantages of fiber.
A balanced diet and a healthy lifestyle can only be maintained when you take dietary fiber as an essential component. Dietary fiber goes undigested through your digestive tract until it reaches the colon or large intestine when bacteria ferment part of the fibers. Plants, fruits, vegetables, legumes, and whole-grain components that your body cannot completely digest are examples of dietary fiber, also known as roughage.
Normal bowel movements, softened stool, and improved bowel health can all be aided by a high-fiber diet. Your meals will help you feel satisfied only when you add sufficient high-fiber foods compared to low-fiber foods.
Soluble and insoluble fiber foods are the two types of fiber foods. Dietary fiber that dissolves in water and absorbs water during digestion to produce a gel-like substance is referred to as soluble dietary fiber. Oats, peas, beans, fruits, and barley are all good sources of soluble fiber. Some dietary fibers that do not dissolve in water and remain intact during digestion are referred to as insoluble dietary fibers. Foods like whole-wheat flour, almonds, and vegetables like cauliflower, green beans, and potatoes help to encourage movement through the digestive tract as they contain insoluble fiber.
Include high-fiber foods in your everyday meals, snacks, and smoothies. It is also vital to start slowly and gradually increasing your dietary fiber intake rather than all at once if you want to increase fiber. The following food list includes high fiber foods and multiple ways by which you can incorporate them into your diet plan.
High fiber foods list
Vegetables
1. Broccoli
Broccoli contains 3.2 grams of fiber per cup and is high in sulforaphane. You’ll need roughly 9 cups of broccoli flowerets to get the required daily fiber intake. Add an additional helping of broccoli to help you meet your fiber objectives because it’s low in calories.
2. Brussels sprouts
Boiled, grilled, pan-fried, or sliced raw in a brussels sprout slaw, these small cabbages are versatile. High in fiber, it is suggested that you can consume 7 cups of Brussel sprouts which have 4 grams of Brussel sprouts in each cup. This portion will help you meet the daily fiber requirement of your body.
3. Asparagus
Have you ever seen an asparagus spear dish with 83 spears? It’s unlikely unless it’s a family-style lunch. To fulfill your daily fiber requirement of 28 grams, you’ll need many raw asparagus spears. For a sweet, crisp flavor, replace cooked asparagus with thinly sliced raw asparagus spears in salads or sandwiches.
4. Green peas
Green peas are a wonderful source of iron, manganese, and vitamins A and C and are delicious and healthful. To meet the required daily fiber intake, you’ll need roughly 3 cups of green peas. Go for larger servings of peas to boost your fiber intake, as it contains 9 grams of fiber per cup.
5. Turnip greens
An amazing source of beta carotene and vitamin K, turnip greens are easy to cook because of their moderate flavor. They can be combined into green smoothies or juiced, like spinach and other leafy greens. To meet your fiber goals, consume around 5.5 cups of turnip greens.
6. Carrots
Carrots contain 4.68 grams of fiber per cup and can be acquired by eating them both raw and cooked, but if you lightly steam them, they will release more beta carotene. You must add 6 cups of carrots to your diet to meet the daily fiber recommendation.
7. Cauliflower
We can use a low-carb substitute for starchy veggies for pizza crust and chips where riced chips can be used as a fantastic source of fiber. Using it in chips and riced chips is a terrific method to get more fiber in your diet, but it might not get you to the recommended 28 grams of fiber every day. This would entail consuming approximately 8.5 cups of cooked cauliflower on a daily basis.
Fruits
8. Raspberries
You can get your daily fiber from about two cups of raspberries per day. They’re great on their own, as a dessert, or in a smoothie.
9. Avocados
Avocados are commonly consumed for their rich, creamy flavor and healthful fats, whether in guacamole, toast, or salads. With 9 grams of fiber per medium avocado, you’d need roughly three avocados to meet your daily fiber need.
10. Strawberries
Strawberries also contain a high amount of vitamin C. Toss a couple of slices into your next salad for extra flavor and fiber. You’ll probably need to supplement with other high-fiber foods or supplements like Metamucil—it takes around 6 cups of strawberries to meet the recommended daily fiber intake of 28 grams.
11. Apple
Pectin, a soluble fiber found in apples, is particularly high. With 4.4 grams of fiber per apple, your daily fiber need is met in around seven apples. Slicing it will take a long time.
12. Banana
Is it impossible to consume nine bananas in a single day? A medium-sized banana consists of 3 grams of fiber, making it one of the most versatile fruits and a perennial favorite. Bananas are filling and an excellent source of fiber in any meal or snack.
Nuts and seeds
13. Almonds
Almonds provide 3 grams of fiber for every one ounce of serving. Sprinkling some almonds to your crispy, delicious fiber to cooked veggies or meals can enhance its taste and improve your daily fiber intake. To meet your daily fiber requirements, 1 cup of almonds is sufficient. Fiber is also present in almond butter but not in almond milk.
14. Peanuts
Your favorite peanut butter and peanuts are not just comfort food; it’s also high in fiber, especially if you use whole grain bread. A cup of unsalted roasted peanuts makes 28 grams of fiber which your body needs regularly.
15. Walnuts
Walnuts are known for their heart-healthy omega-3 fats. If you eat 2 cups of walnuts each day, you can achieve your fiber goals. Add a pinch to cereals and salads, or blend into a smoothie.
16. Chia seeds
Chia seeds are superfoods that one must eat regularly. They’re high in soluble fiber and can be used to thicken smoothies or as a crunchy topping for yogurt. Per tablespoon, there are 4 grams of fiber.
Legumes
17. Navy beans
Baked beans and soups both contain navy beans. To reach the necessary 28 grams per day, you’ll need about 1.5 cups of cooked navy beans. Substitute navy beans for other types of beans in your bean dishes to add a little “extra.”
18. Split peas
Cooked split peas provide about 1.5 cups of the daily fiber requirement of 28 grams. More than just soup can be made with split peas. They’re also delicious as a hummus-like spread or a curry dish’s foundation.
19. Kidney beans
Kidney beans are popular in chilly recipes because they maintain their shape even when cooked for lengthy periods of time at high temperatures. To meet your daily fiber recommendation, consume around 2 cups of kidney beans.
20. Soybeans
They have a low quantity of fiber compared to other legumes, with 7.5 grams of fiber per cup. 3.5 cups of cooked soybeans are a must to reach your daily fiber intake goal.
21. Lentils
Lentils are high-fiber food that comes in various colors: red, yellow, brown, and green. 2 cups of cooked lentils (15.6 grams per cup) are required in your diet to get the daily recommended b=fiber intake. Lentils work well in a variety of soups and as a burger foundation.
Whole grain
22. Barley
Do you only eat a few bowls of barley soup in the winter? Make roasted veggies or pilaf with more of this delicate, chewy high-fiber grain. You may get your daily recommended fiber intake by eating around 2 cups of boiled barley each day.
23. Quinoa
Quinoa is high in protein and has 40 percent more fiber than brown rice, at 5.18 grams per cup. However, to meet the daily fiber requirement, you’ll need around 5.5 cups of cooked quinoa. Make quinoa a part of your weekly supper routine, or make a sweet treat with cinnamon and sugar.
24. Oats
Oatmeal has high heart-healthy soluble fiber and is delicious as a cooked porridge or baked in cookies, muffins, or granola. It takes around 7 cups of oats to reach 28 grams of fiber at 4 grams per cup.
25. Popcorn
Although air-popped popcorn is a nutritious snack, you’ll need 1.5 gallons to meet the daily fiber requirement. Add nutritional yeast on top for a cheese flavor, or use your favorite herbs and spices to make it your own.
Fiber is a food that can help you lose weight, control your blood sugar, and prevent constipation.
Most people do not meet the daily recommended consumption of 25 grams for women and 38 grams for men.
To quickly boost your fiber intake, try to include some of the foods mentioned above in your diet.
Ultimate high fiber foods you must add to your meals.
