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
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.
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.
Strawberries are the perfect snack since they’re filling and low in calories. Consume them on a regular basis to prevent sweet cravings.
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.
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.
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.
Apples will give you lots of fiber if you eat them with the skin. Aim to eat one apple a day.
Raspberries are one of the most nutritious berries. They are rich in fiber, manganese, vitamins and so on.
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.
Fresh or frozen edamame will give you the fiber and protein you need to build lean muscle mass. Make sure you buy organic edamame.
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.
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.
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.
Add a tablespoon of flaxseeds to smoothies, oats, or yoghurt. Use ground flaxseeds for better absorption of the nutrients.
Beets are loaded with vitamins and nutrients which can enhance workout performance and regulate blood pressure.
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.
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.
When was the last time you ate millet? Well, these unpopular grains have more fiber that 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.
Snacking on air-popped popcorns will definitely increase your fiber intake. Note that adding oil in popcorn will increase the calories.
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.
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.
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.
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?