11 High Fiber Foods You Should Eat For Optimum Health Benefits

by Alisha Matthew, Nutritionist
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Fiber is essential for our bodies. It leaves your stomach undigested and ends up in your colon. Here it feeds friendly bacteria, which have proven to be beneficial for health.

Some kinds of Fiber also help in losing weight and fighting constipation.

Experts have recommended people consume a minimum of 14 grams of Fiber for every 1000 they consume. It means men should take 38 grams of Fiber while women 24. It could be from fiber-rich foods or fruits.

Let’s check out some foods that provide more Fiber to our bodies.

Best High Fiber Foods

  1. Broccoli

    Broccoli is a kind of cruciferous vegetable. It is considered one of the most nutrient-rich foods in the world.

    Broccoli contains all those nutrients that help our body to stay fit and healthy. It is loaded with vitamin k, vitamin b, vitamin c, iron, potassium, manganese, and folate.

    It also contains antioxidants and tumor-fighting nutrients. It is rich in protein when compared with green vegetables. Broccoli contains 2.4 grams of fiber in every cup you eat.

  2. Dark chocolate

    Dark chocolate is one of the most popular foods in the world. From cake to toffee, you can see it has been used in almost every kind of meal.

    Dark chocolate is rich in nutrients and it is also one of the most antioxidant foods on this planet.

    Dark chocolate can be a perfect food for Fiber intake, but make sure you’re buying dark chocolate which has a cocoa content of around 70-90℅. Don’t go for those who have a large amount of sugar.

    As per this data, you can get 10.9 grams of fiber through 100 gms of 70=85% cacao solids.

  3. Pears

    Apple users get the spotlight as an easy-to-eat fruit for example. But now the trend has changed. People are adding pears to their fruit bowls because they are filled with rich Fiber.

    Even just one pear of medium size may give you 5.5 grams of Fiber. This is a total of 20% of the recommended DV.

    Pears are delicious. A ripe pear can be a superior way to end a meal. Especially when you’re avoiding high-calorie foods.

    Along with Fiber pears are a rich source of vitamins like vitamin c. A medium raw pear contains 5.5gms of fiber.</li.

  4. Lentils

    Lentils are a perfect choice for you if you’re taking this in your regular meal. Lentils are rich in Fiber. It provides a spectrum of vitamins and essential minerals.

    It also supplies protein and iron. You can add lentils to your burgers or stuffed peppers. Many people love to add lentils to soups and salads.

    Lentils can be prepared faster than other pulses. One cup or 197gms of lentils may contain around 15.6gms of fiber.

  5. Beans

    When we talk about high-fiber foods it is impossible to neglect beans. According to the USDA, around 100 gms of beans can provide 4.3 grams of dietary fiber.

    Other beans like black beans, Garbanzo, or pinto beans are rich in fiber. Experts have claimed that any kind of pulses is best for you if you’re craving fiber.

    You can see people eating black beans regularly. It is also used in making bean burgers or chickpeas.

    You can roast them and prepare a crunchy snack with them. Doctors said that beans are packed with protein and contain iron which fights anemia.

    According to One study beans may help lower “bad” cholesterol levels. You can eat beans by mixing them into a salad or you can add them to your morning soup also.

  6. Edamame

    Edamame is delicious food that is rich in fiber. 100 gms of edamame could provide you with around 5.2 gms of dietary fiber. It can give you lots of fiber in just 5g. It provides you with all essential nutrients like protein, fiber, and healthy fat.

    According to one report, people who eat foods with isoflavones such as edamame or tofu may have a very lower risk of getting the heart-related disease.

    You can take edamame as an afternoon snack. Take it with sushi or a Thai entree. Or simply add them to salads.

  7. Avocado

    Avocados are favorite among those people who love to care about their body fitness.

    As per this data by USDA, a 7-ounce  or 201-gm avocado can give you 13.5 gm of fiber. Avocado fat is Monounsaturated fat. You can find the same fat in olive oil. This fat can be healthy for your health

    Avocados have lots of diversity and one can eat this fruit in many ways. You can simply eat this fruit alone or you can make tasty recipes out of it.

  8. Green Peas

    Green peas are tiny veggies but their peas contain a healthy amount of Fiber. One cup of a pea can deliver your body with a minimum of 16.3 gm of fiber.

    Along with Fiber, it provides lots of essential components like vitamin A, which is very helpful in healthy skin and eyes.
    Vitamin k which helps you to maintain bone muscle.

    Pea is a diverse veggie. You can eat it in several ways. You can add this to other veggies or you can take it by frying it in a pan.
    Pea is mostly taken during a snack.

  9. Berries

    Berries are one of the most popular foods among people. It has antioxidants that may help stop inflammation.

    Raspberry and BlackBerry are the two most rich Fiber fruits. You can get 8g of fiber in just one cup of raspberry and blueberry.

    You can eat them with yogurt to get more Fiber.

  10. Beets

    Beets, which is also known as beetroot in other areas, is a root vegetable. They provide essential nutrients like iron, copper, and Manganese to the human body.

    It is also loaded with Inorganic nitrates, which provide benefits related to blood pressure regulation. At the same time, it is one of the detox foods that may help your body remove toxins.

    You can have it by adding lemon to the salad. As per this data by USDA, it gives2 grams of total dietary fiber in 100 gms.

  11. Bananas

    Bananas tend to be a superior source of various nutrients like vitamin C Or vitamin B6 and potassium.

    A green banana contains a certain amount of starch. You can try it with a nut butter sandwich
    You will get benefits with protein also.

    One medium-sized banana contains around 3.28 grams of Fiber.

Benefits Of A High-Fiber Diet

As per this information, there are various health benefits of fiber. A high-Fiber diet normalizes bowel movements. Dietary Fiber can lift the weight and size of your stool and make it soften.

A relaxed and bulky stool is healthier for the body. You can easily pass it without having chances of constipation.

Fiber is beneficial for those people who are suffering from loose motion. Fiber can help to make their stool solid as it can absorb water.

  1. Helps Maintain Bowel Health.

    You may cut down the risk of getting hemorrhoids and small pouches in your colon According to several studies, a high fiber diet lowers the risk of several tumors.

    Lowers cholesterol levels. The cholesterol problem is one of the most common problems in this world. Soluble fiber like oats and beans may help to decrease the cholesterol level in your body.

    High Fiber food contains healthy benefits like it can reduce blood pressure and inflammation.

  2. Helps Control Blood Sugar Levels.

    The sugar problem increases with aging. People who have diabetes can get rid of this by adding Fiber-rich meals to their food.

    Soluble Fiber may slow the absorption of sugar levels and may help to improve blood sugar levels.

    It can reduce the risk of you developing type 2 diabetes.

  3. Aids In Achieving A Healthy Weight.

    You can easily stay longer without craving much by eating high-fiber foods. High Fiber foods are likely to take longer to eat. It means that they have low calories for the food with the same volume.

Conclusion

Consuming fiber as a part of your regular diet could be essential. In addition, it could help in the cleansing process of your body. Not to miss, if you are suffering from constipation, you need to take care of the fiber content from the food you consume.

By doing so, you may be able to feel relieved when it comes to constipation.

On the other hand, your cholesterol levels may also see a reduction. A proper fiber intake also takes care of blood sugar levels as well. As a result, you could say that if you can maintain an appropriate consumption of fiber daily, you may be able to help your body effectively.