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Fiber is a form of carbohydrate that our body cannot digest. It is found in plants, grains, vegetables, and legumes. These are some of the high fiber foods. Total dietary fiber intake should be 25-30 grams a day from food. The Academy Of Nutrition & Dietetics recommends 14 grams of fiber for every 1000 calories you consume daily.

Top 10 high fiber food

Some benefits of Fiber

Improves Bowel Movement

Dietary Fiber increases weight and softens the stool. If you face loose motion, adding more fiber to your diet helps a lot to tighten the stool.

Lowers Cholesterol Levels

Fiber present in vegetables such as legumes helps to decrease bad cholesterol LDL (Low-Density Lipoprotein).

Controls Blood Sugar Levels

Fiber is digested very slowly by our body so there is no spike in insulin levels.

Helps To Maintain Healthy Weight

Fiber keeps you full for a very long time and there is no craving for food. People who want to lose weight can get extra benefits from adding fiber to their diet.

High Fiber Food List

Apple

Apples are available everywhere and are a very good source of fiber. It can be carried anywhere very easily and has an end number of health benefits. Other than fiber, apple has many health benefits. (An apple a day, keeps the doctor away).

Fiber content (per 100 grams): 2.4 gram

Whole Grains

Most of the whole grains are high in fiber. Being nutritious, it also provides us with the right amount of fiber content. Barley, Brown Rice, Millet are some of the examples of whole grains.

Fibre content (per 100 grams): 7 grams

Avocados

Avocados are high in carbohydrates and healthy fats. 100 grams of avocado contains around 9 grams of carbohydrates; 15 grams of healthy fats. Avocadoes are not a seasonal fruit, so it is available whole year.

Fiber content (per 100 grams): 7 grams

Broccoli

Broccoli is considered the most nutritious vegetable. People with muscle building or fat loss goals, add broccoli to their diet to get the maximum amount of nutrients. If you miss greens in your diet, broccoli will help you to fulfill it.

Fiber content (per 100 grams): 2.6 grams

Bananas

Banana is one of the cheapest fruit available in the market. It is found in any season and is high in carbohydrates. People generally add bananas as a pre-workout meal. People with muscle building or fat loss goals can add it to their diet.

Fiber content (per 100 grams): 2.6 grams

Kidney Beans

Kidney beans are the most popular type of legume and are the most common fiber food. They are loaded with plant-based protein and are high in molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1.

Fiber content (per 100 grams): 25 grams

Quinoa

It is a good source of antioxidants as compared with other grains. Quinoa provides Vitamin E which may help reduce the risk of heart disease. A cup of quinoa will also provide twice the protein and about 5 grams more fiber than the same amount of white rice.

Fiber content (per 100 grams): 2.8 grams

Oats

Oats are a type of grain that is very common nowadays. It can be added by anyone having any kind of goals. Oats provide enough amount of energy for an intense workout. It also keeps us full for a longer period of time.

Fiber content (per 100 grams): 10.1 grams

Chia Seeds

Chia seeds provide us with insoluble fiber which helps us keep fuller for a longer period of time and adds bulk to our stool. It is considered a good source of healthy fats and may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes.

Fiber content (per 100 grams): 34.4 grams

Sweet Potatoes

Sweet Potatoes are another high fiber food and are good for people having diabetes. It is high in carbohydrates, Vitamin A, Vitamin C, Potassium, and many other micronutrients.

Fiber content (per 100 grams): 2.5 grams

CONCLUSION

Fiber is very important for our body and our diet should contain around 25-30 grams of fiber per day. By adding fiber, there will be better bowel movement and it will keep us full for a longer period of time.

  • Fiber is a form of carbohydrate that our body cannot digest.
  • Intake 14 grams of fiber for every 1000 calories you consume daily.
  • Dietary Fibre increases weight and softens the stool.
  • The fiber in vegetables helps to decrease bad cholesterol.
  • Fiber is digested slowly by our body so there is no spike in insulin levels.
  • People who want to lose weight can get extra benefits from adding fiber to their diet.

Frequently Asked Questions

Are Bananas high in fiber?

Rich in several important vitamins and minerals, bananas are also relatively high in fiber, with one medium banana containing about 3.1 grams of this nutrient.

Are eggs high in fiber?

Scrambled eggs are protein-packed, but they’re not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado. 

How to get your daily 30g of fiber?

Cereals, Bananas, Apples, Nuts, Wholewheat or wholegrain bread, Baked potatoes, Wholewheat pasta, Pulses.