Nutrition

If you want to increase fiber intake, this article will show you high fiber foods you should eat every day.

Eating foods high in fiber will improve your health and enhance weight loss. But according to research, most people only eat half the amount of fiber they’re supposed to. It’s recommended that women should consume 25 grams and men 38 grams per day.

Note that fiber is mainly found in plant-based foods. And there are two types of fiber – soluble and insoluble fiber. Most of the foods below contain both. But I won’t concern myself with choosing soluble or insoluble fiber – they’re both not absorbed in the body and they both keep hunger at bay.

Below are reasons you should increase intake of foods high in fiber.

 

Benefits of eating more fiber

Faster weight loss: You’re less likely to overeat when you consume enough fiber since it increases feelings of fullness. This study found that intake of fiber supplements enhanced weight loss in obese individuals.

Blood sugar control: Soluble fiber slows down the breakdown of carbohydrates and the absorption of sugar into the body. This results to more balanced blood sugar levels.

Improved heart health: You have a lower risk of a heart attack if you consume enough fiber daily. A study conducted on men, found that eating a high-fiber diet reduced risk of heart disease by 40 percent. Researchers also found that fiber intake reduced risk of stroke by 7 percent.

Better gut health: Fiber improves gut health by feeding the good bacteria. This consequently boosts the immune function and reduces inflammation.

Healthier skin: Eating fiber can help remove toxins from your body, which will improve the appearance and health of your skin.

Better digestion: Even though fiber is associated with excessive gas, it can actually improve digestion. It improves bowel movements, and prevents constipation and diarrhea.

Make sure you increase fiber intake moderately, eating lots of fiber at once can lead to stomach upsets especially if you don’t usually eat high fiber foods.

Below are 34 fiber rich foods you should eat every day.

 

34 Foods High in Fiber

34 Best High Fiber Foods

 

1. Lentils

Lentils are one of the healthiest foods and they’re very affordable. They’re rich in proteins and lots of other nutrients. Here’s a simple lentils recipe you may want to try.

2. Kidney beans

Kidney beans are the perfect weight loss foods – they’re loaded with proteins and will keep you full for long. Eat more of these beans and other types of legumes.

3. Pears

Take advantage of pears when they’re in season and eat them every day. Make sure you eat the skin since it has most of the fiber.

4. Strawberries

Strawberries are the perfect snack since they’re filling and low in calories. Consume them on a regular basis to prevent sweet cravings.

5. Avocados

Adding avocados to your meals, salads, smoothies or eating them as a snack will increase your fiber intake. They are also loaded with healthy fats and nutrients.

6. Black beans

Like most legumes, black beans are nutritious and affordable. Try out this black beans sweet potatoes recipe.

7. Coconuts

Coconut or coconut flour has lots of fiber and a low glycemic index. Research shows that people who live in places where coconut is a staple food are healthier.

8. Sweet potatoes

Sweet potatoes keep hunger bay and fight sugar cravings. Here are various ways to prepare sweet potatoes.

9. Artichoke

Artichoke isn’t a popular vegetable but it’s one of the best sources of fiber. It’s also loaded with nutrients so cook it regularly.

10. Apples

Apples will give you lots of fiber if you eat them with the skin. Aim to eat one apple a day.

11. Raspberries

Raspberries are one of the most nutritious berries. They are rich in fiber, manganese, vitamins and so on.

12. Chickpeas

Chickpeas are rich in fiber, protein, iron, and vitamins. Feel free to add them to your salads. But eat them in moderation due to high calorie content.

13. Edamame

Fresh or frozen edamame will give you the fiber and protein you need to build lean muscle mass. Make sure you buy organic edamame.

14. Okra

3 cups of okra can give you the recommended daily fiber intake. Feel free to add it to soups and stews.

15. Split peas

Making split pea soup will give you lots of fiber and nutrients. A cup of split peas contains 16.3 grams – that’s more than half of the recommended fiber for women.

16. Broccoli

Not only is broccoli rich in fiber, it also has disease fighting properties. Eat broccoli at least 4 times a week.

17. Brussels sprouts

Brussels sprouts are rich in fiber, antioxidants, vitamins and minerals. Swap them with broccoli every now and then.

18. Lima beans

Buy lots of lima beans when they’re in season and freeze them, alternatively you can buy frozen lima beans in the store.

19. Almonds

Almonds are loaded with fiber and healthy fats. Eat them as a morning or afternoon snack. But they can cause weight gain if eaten too frequently.

20. Flaxseeds

Add a tablespoon of flaxseeds to smoothies, oats, or yoghurt. Use ground flaxseeds for better absorption of the nutrients.

21. Beets

Beets are loaded with vitamins and nutrients which can enhance workout performance and regulate blood pressure.

22. Carrots

This root vegetable can be eaten raw or cooked. Other than fiber, carrots will also give you magnesium, vitamin K and antioxidants.

23. Whole wheat pasta

Whole wheat pasta is way much better than white pasta. Eat it with avocado to get more fiber.

24. Pearled barley

Barley has more fiber than brown rice and oats. It can be added to soups, teas or salads.

25. Oats

Oats are rich in soluble fiber which means they will regulate your blood sugar levels. Soak oats in water or milk overnight for a filling breakfast.

26. Millet

When was the last time you ate millet? Well, these unpopular grains have more fiber that quinoa.

27. Quinoa

There are so many ways to add quinoa to your diet, and you can eat it in any meal. Try this egg quinoa spinach breakfast recipe.

28. Chia seeds

Chia seeds are very filling since they can absorb water 10 times their weight. Sprinkle them in meals, salads, water, smoothies and so on.

29. Popcorn

Snacking on air-popped popcorns will definitely increase your fiber intake. Note that adding oil in popcorn will increase the calories.

30. Figs

Eating dried or fresh figs will increase your fiber intake. In fact, figs have a balanced ratio of soluble and insoluble fiber.

31. Dark chocolate

If you have a sweet tooth, dark chocolate is the best option. It’s rich in fiber and antioxidants.

32. Kale

Kale is definitely one of the healthiest leafy greens. Eat it not less than 4 times a week. Mix kale and spinach for a more nutritious meal.

33. Bananas

Ripe bananas have disease fighting properties and lots of fiber. Note that unripe bananas also have small amounts of fiber.

34. Brown rice

There’s been a lot of debate over which is better, brown rice or white rice. But one thing that’s for sure is that brown rice has more dietary fiber.

 

Final word

Eating enough fiber can make a big difference in your weight and health. Increase the intake of these high fiber foods. You can start with a simple goal of eating one fiber-rich food in every meal.

Which other high fiber foods do you eat?

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