Fiber is an essential nutrient that should be the mainstay of any well-rounded and healthy diet! Eating fiber rich foods helps to keep your digestive system functioning at peak capacity, helps maintain even blood sugar levels, and promotes a healthy heart!
It can be difficult for some of us to get in enough fiber throughout our day to meet the recommended daily amounts. 25 grams of fiber is recommended for women, and for men, nearly 40 grams are recommended! If you take stock of your current diet, you’d be surprised to find that you likely aren’t even coming close to these numbers!
In order to meet or exceed the recommended daily value of fiber, you must actively seek out fiber-rich foods. To help you meet your daily intake goals, what follows are 30 of the most fiber rich foods you can add to your diet:
30 Fiber Rich Foods
1. Pears
Pears are rightfully a very popular fruit. They’re very nutritious and tasty, and with nearly 5.5 gram of fiber contained in just one pear, they’re a great addition to your diet!
2. Strawberries
Strawberries are one of the healthiest berries around! They’re also a delicious and versatile ingredient that lends itself well to a variety of dishes. With nearly 3 grams of fiber contained in a single one-cup serving of strawberries, they are hard to beat!
3. Avocado
Unlike most other fruits the avocado is brimming with large amounts of beneficial fats. Naturally low in carbs, the avocado is high in many vital nutrients and with nearly 10 grams of fiber contained in a single cup, they’re a safe bet!
4. Apples
The phrase “An apple a day keeps the doctor away” isn’t for nothing! Apples are wonderfully sweet and nutritious fruits that provide long-lasting satiety. With 4.4 grams of fiber in just 1 apple, it’d be a mistake to not include one in your daily intake!
5. Raspberries
Raspberries have a unique tart flavor, and are among the healthiest of berries! Chock-full of vitamins and minerals such as vitamin C and manganese, the raspberry is a great addition to any diet. With 8 grams of fiber in a single one cup serving, they’re a great way to meet your daily intake goals!
6. Bananas
Bananas are an amazing source of vitamins and nutrients that provide your body with a quick energy boost due to the healthy carbs and electrolytes contained. With roughly 3 grams of fiber in a single banana, they are a great source of clean energy for your body.
7. Carrots
Carrots are a wonderfully crunchy vegetable that packs a real nutrient punch! These orange wonders are high in many vitamins and minerals including vitamin B6 and K, plus beta-carotene and magnesium, making them a nutrient-dense addition to any meal plan. With 3.6 grams of fiber available in a one cup serving, the carrot is a great fiber source.
8. Beets
Beets have a beautiful purple or red color and pack a whole lot of beneficial nutrients into a small package. On offer in a single cup of beets are 3.8 grams of fiber, plus a healthy dose of iron, folate, manganese, potassium, and copper!
9. Broccoli
One of the healthiest vegetables available to add to your diet is broccoli! Broccoli is a cruciferous vegetable, one of which that is probably the most nutrient-dense available! With 2.4 grams of fiber per cup, it’s hard to go wrong with broccoli!
10. Artichoke
More than any other vegetable, the humble artichoke packs over 10 grams of fiber in just one serving! Artichokes are a great addition to a variety of dishes, including dips, pasta, and salads but for some reason are often overlooked. Consider adding the artichoke to your next meal!
11. Brussels Sprouts
Similar to broccoli, brussel sprouts are another cruciferous vegetable with a good variety of vitamins and minerals available, plus a hefty dose of fiber. With 4 grams of fiber available in just 1 cup, brussel sprouts are one of the most fiber rich foods!
12. Lentils
Lentils, above all else, offer you one of the most affordable sources of fiber and calories available! They also feature a good amount of protein and other vital nutrients which make them hard to argue against! In just 1 cup of cooked lentils, you can gain 15.6 grams of fiber!
13. Kidney Beans
Kidney beans are one of the most popular legumes around, and with good reason! They are brimming with vegan protein and a plethora of other vitamins and nutrients. With 11.3 grams of fiber in a prepared cup, kidney beans are an incredibly nutritious way to reach your daily fiber goal!
14. Split Peas
Split peas are another great source of fiber! The split pea is derived from peas, where they are first dried, split open, and then peeled. With 16.3 grams of fiber in one cooked cup of split peas, they are a great addition to your diet.
15. Chickpeas
Another member of the legume family, the chickpea is another nutrient-dense option, and is an amazingly healthy fiber source! 12.5 grams of fiber is available in just 1 prepared cup of these legumes.
16. Quinoa
Over the past several years, quinoa has seen a sharp rise in popularity, and with good reason! One cooked cup of quinoa contains 5.2 grams of filling fiber, and with many other vitamins and nutrients available, they are hard to pass up!
17. Oats
One of the healthiest and lowest glycemic index carb sources available, oats are a great addition to any diet. Oats are chock-full of minerals vitamins and beneficial antioxidants. They feature a soluble fiber known as beta-glucan, which provides you with better blood sugar regulation and improved cholesterol levels. With 16.5 grams of fiber in a cup of raw oats, they’re a great addition to your diet!
18. Popcorn
One of the best snack foods around is popcorn. It is very low in calories but high in ultra-filling fiber! Be sure to avoid adding too much butter or salt to this great snack. Otherwise, you may negate some of the health benefits! In a cup of popped popcorn, you’ll consume 1.2 grams of fiber.
19. Almonds
Almonds are an incredibly nutrient dense food that is full of healthy fats! A member of the tree nut family, almonds contain substantial amounts of manganese, magnesium, and vitamin E. With 3.4 grams of fiber available in just 1 ounce, they are a healthy and filling addition to your meal plan.
20. Chia Seeds
Once relatively unknown, the chia seed has become a common ingredient in many homes! They’re quite nutrient dense, and offer you phosphorus, calcium, and magnesium in good amounts. For their size, they could be considered the best source of fiber available to you, with 10.6 grams available in just one small ounce serving!
21. Sweet Potatoes
Sweet potatoes are one of the healthiest foods available to us and offer you a sweeter means of meeting your daily fiber intake goals. Aside from the 3.8 grams of fiber available in a single sweet potato, significant amounts of B vitamins, beta-carotene, and various other vitamins and nutrients are available.
22. Dark Chocolate
Who could argue against adding chocolate to their diet? Dark chocolate is full of vitamins and nutrients and is among the most antioxidant and fiber rich foods available. Be sure that you go with dark chocolate that is at least 70% cocoa to avoid the unnecessary added sugars that can negate it’s various health benefits! In a single 1 ounce piece of dark chocolate, 3.1 grams of fiber are available.
23. Peas
Peas are another great vegetable to add to your diet if you’re seeking out some more fiber rich foods. In just a single cup, 9 grams of fiber are available!
24. Whole Wheat Pasta
If you’re a fan of pasta, consider making your next Italian-themed dinner with whole wheat pasta instead! In a single cup of whole wheat pasta, 6 grams of fiber are available!
25. Brown Rice
For a more natural and less processed carb source, as an alternative to whole wheat pasta, consider brown rice! Where a cup of white rice only offers you a measly 2 grams of fiber, a cup of brown rice will net you 4 grams!
26. Prunes
If you’ve ever had digestive upset in the past, prunes have likely been recommended to you. Prunes, like most dried fruits, contain added sugar alcohols which offer a laxative effect, and when combined with 12 grams of fiber in a single cup, they are sure to provide relief!
27. Oatmeal for a Fiber Rich Breakfast
The real breakfast of champions! Oatmeal is your best option if you are a serial cereal eater! With a plethora of nutrients and vitamins available, a good amount of protein, and nearly 8 grams of fiber in a serving, oatmeal is an incredibly versatile option to add to your morning meal!
28. Edamame
Edamame is featured on nearly every Japanese restaurant menu and with good reason! They’re an incredibly healthy way to start your meal! With 8 grams of fiber in one cup, they’re a great source of fiber, that’ll help ensure you don’t overeat over the course of the rest of your meal!
29. Flax Seeds
A single tablespoon of flax seeds contains 3 grams of fiber, and with a good bump of healthy fats available as well, they’re a great natural supplement!
30. Corn
Corn is a tasty and nutritious addition to any diet! You’ll take in 12 grams of fiber in a single cup of corn!
Final Thoughts On Fiber Rich Foods
If before now you had not thought about how much fiber was included in your diet, now is the time to change! Of course, once you’re armed with the knowledge about what foods are the best sources for healthy and satiating fiber, you should now have no issues reaching your daily fiber goals! Try to include at least 1 serving of these fiber-rich foods in each of your meals, and you’ll be hitting your fiber intake goals, no problem!
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