Nutritionists Reveal 22 High-Fiber Foods to Eat Every Day

Nutritionists Reveal 22 High-Fiber Foods to Eat Every Day

high-fiber foodsHealth

Fiber is a crucial nutrient. It helps digestion and gut health, keeps our bowel movements smooth, and helps facilitate many bodily processes. Unfortunately, if you don’t eat a balanced diet, it’s also effortless to become deficient in this component. Make high-fiber foods a part of that lifestyle.

Are you not getting enough fiber in your diet? Don’t worry, and keep your positive thinking going! It can be surprisingly easy to get your daily fix of fiber. Here’s how nutritionists reveal 22 high-fiber foods to eat every day, in 5 neat categories.

1.    Beans and Legumes

Legumes and beans are famous for being borderline superfoods. They’re full of nutrients and are often easy to prepare, so they’re great ways to get your fiber fix. Here are some options to consider according to registered dietician and nutritionist Alex Caspero:

high-fiber foods

·         Lima Beans

Lima beans can be frozen or canned, and you’ll still get their fiber-packed benefits. Cook some with corn to create a delicious and filling succotash and get extra fiber from corn, or puree them with a mix of olive oil, lemon juice, and seasoning to create a hummus. One cup of lima beans provides 12 grams of fiber.

·         Black Beans

Black beans are packed with fiber, and they’re effortless to add to meals. They can be mashed and added to salads, soups, sandwiches, a sweet potato dish, or even wraps. One cup of black beans provides 17 grams of fiber.

·         Chickpeas

Chickpeas are great options for protein when you don’t want to eat meat. You can use them as a replacement for chicken in virtually every meal, but remember to season them well as they can be bland on their own. Still, that blandness means they taste good with lots of different dishes. One cup of chickpeas provides 11 grams of fiber.

·         Lentils

Lentils are highly filling and only take half an hour to cook in simmering water. They’re inexpensive and are fantastic as fillings for wraps, and you can use them to make lentil loaves. They’re also full of protein, which gives you more positive boosts than fiber alone, and one cup of cooked lentils provides 16 grams of fiber.

·         Peanuts

Believe it or not, peanuts are technically legumes, not nuts! They’re also rich in healthy fats and are easy to use. Eat them as a snack, toss them into salads, add them to relevant dishes, or get them through peanut butter. Half a cup of peanuts provides 6 grams of fiber.

2.    Fruits

The sweetness of fruit means most people enjoy them, so they’re healthy high-fiber foods that you can look forward to with positive thinking. They’re full of fiber and vitamins that give the body endless benefits! Here are some of the best to munch on for fiber:

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·         Avocados

They’re a bit of a “trendy” foot, but honestly, they deserve the hype! They’re full of healthy fats that keep you full, come with tons of vitamins, and can be added to sandwiches, salads, or eaten with toast. Half an avocado provides 7 grams of fiber.

·         Blackberries

Berries are versatile and have so many great benefits for the brain and body. You can use them fresh or frozen and still gain the same benefits. Add blackberries to yogurt, blend them into juices and smoothies, add them to a fruit salad, or just munch on some for a snack. One cup of blackberries provides 8 grams of fiber.

·         Raspberries

Raspberries don’t stay in season for long, so grab them while they’re good! They provide all the benefits of blackberries and can also be used frozen or fresh as needed. Just like blackberries, one cup of raspberries contains 8 grams of fiber.

·         Apples

Apples are sweet, and there’s a reason the saying about keeping doctors away stars them! They can be eaten plain, with nut butter, or with another healthy dip. According to the author and registered dietician Keri Gans, apples have other positive sides, too, like their richness in vitamin C that keeps immunity strong and keeps the skin healthy. In just half a cup of them, they provide 7.5 grams of fiber.

·         Pears

Pears are very underrated in the health world. They can be eaten with nut butter or savory spreads for some added flavor. One medium-sized pear provides 6 grams of fiber.

3.    Grains

Grains are known for being full of fiber. As they’re such staple parts of daily meals, it’s relatively easy to consume enough of them as needed. Here are some grains to add to your diet for a positive fiber-filled boost:

·         Popcorn

Popcorn is known as a not-so-healthy snack food. Still, it’s a high-fiber food. And, when not smothered in unhealthy coatings like butter or caramel, it is surprisingly good for you, says registered dietician and nutritional therapist Scott Keatley. Don’t go for movie cinema popcorn – try getting plain popcorn and adding flavor with cinnamon or garlic powder. In just half a cup of popcorn, you get 7 grams of fiber.

·         Barley

Barley is associated most with drinks and soups, and you likely don’t think of it as a rice substitute. But it certainly can be one! Ten-minute barley can be cooked in a big batch and used in place of rice throughout the week. Mix it in with things like roasted vegetables, some healthy protein, and a little bit of dressing to make a filling meal option. One cup of cooked barley provides 6 grams of fiber.

·         Bran

Bran has a lot of potentials and can be added to so many different meals and drinks. As a versatile food, it’s great for adding to oatmeal, baked goods, smoothies, and much more. The type of bran you use determines its benefits, says Academy of Nutrition and Dietetics spokesperson and registered dietician Sonya Angelone. For example, oat bran has soluble fibers that keep you full and balance blood sugar, while wheat bran reduces constipation through insoluble fiber. Whichever you choose, the fiber provided by bran has lots of positive effects on the body, and just an eighth of a cup of bran offers 10.5 grams of fiber.

·         Wholewheat Pasta

You don’t have to give up pasta entirely to live a healthy lifestyle. Wholewheat pasta tastes just as good as the white pasta you’re used to, especially when mixed with a tasty sauce (like olive oil and lemon, or even a tomato sauce) and is excellent when tossed with cooked vegetables. This makes for a high-fiber meal, and one cup of cooked wholewheat pasta provides 6 grams of fiber.

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4.    Nuts and Seeds

Nuts and seeds are famous for providing healthy fats and other health benefits, but did you know that they’re also packed with fiber? Here are some great options to add to meals or munch as a snack, according to the author and registered dietician Keri Gans:

·         Almonds

Almonds are full of fiber, and they also have great benefits like vitamin E and omega-6 fatty acids. They’re easy to eat as tidbits and can be added to salads, or even used to coat meat for a baked crunch. With all its positive sides, half a cup of almonds also provides 10 grams of fiber.

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