21 High-Fiber Foods You Should Eat

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Have you ever wondered how much fiber you need daily for optimal health and which foods are the highest in fiber in terms of health and nutrition? Including fiber in your daily diet can improve overall health and well-being. Dietary fiber has many benefits, the most important of which is controlling hunger.

A recent study of 1,000 people on the amount of fiber in their daily diet found that only 10% of those surveyed received 30 grams or more fiber per day. Also, a third of people had no idea what they were getting. Another thing that was revealed in the survey showed that processed foods tend to be high in sugar, while the fiber in unprocessed foods varies in micronutrients that we all need.

People who follow a diet high in fiber tend to be less hungry and less satisfied. Those with less fiber tend to be hungry and constipated. Based on the survey results and participant feedback, it was found that three categories of foods that people consume the most frequently contain the highest amounts of fiber.

Also, for optimal weight loss and detoxification, you should aim to get 50 grams of fiber per day (at least 30 grams per day is recommended).

Here are some fiber foods you can include in your daily diet and nutritional plan. They have no particular arrangement:


Vegetables are something that you should eat several cups (at least) a day. It helps you increase your daily fiber intake. One cup of cooked peas contains almost 9 grams of fiber. One cup of boiled broccoli has around 5 grams of fiber. Most green vegetables contain about 5 per cup. And when these foods are combined with beans, the daily intake can increase very quickly.

#1. Carrots

Carrot helps you meet the essential nutrients required for a day with a pack of fiber. Raw carrots contain almost 4.2 grams of fiber. It controls blood pressure and digestive health.

The Beta carotene in carrots provides antioxidants and helps in improving the digestive tract. It is low in fat and high in protein.

The polyphenols in carrots help in maintaining the cholesterol level in the body. It helps in preventing macular degeneration.

Taking a high amount of carrot may cause an overflow of beta carotene that leads to yellowing of the skin.

#2. Broccoli

Broccoli is also high in fiber and protein contains about 2.5 grams of fiber in a cup of broccoli (per 100g). It promotes gut health and full of Vitamins, Calcium, Potassium, and antioxidants.

Broccoli is low in calories and promotes weight loss. It consists of Folates that help in tissue growth. It reduces the risk of cancer and heart disease.

#3. Green Peas

Peas contain no cholesterol and are high in fiber content. They are a good source of carbs and vegetable protein. It contains functional food ingredients that help in lowering the cholesterol level.

It has a very low amount of saturated fat and a good source of vitamins and manganese. Dried peas also have many health benefiting properties along with the fiber content.

It maintains the Blood-sugar level in the body. It has a good amount of dietary fiber and helps in improving digestive disorders.

#4. Sweet Potato

A normal size potato contains around 3.9 gram of fiber, The fiber content becomes higher when cooked. It is a good source of fiber, vitamins, and antioxidants. They are a very nutritious and creamy vegetable with full ingredients available.

They are equipped with anti-inflammatory and anti-diabetic properties and other medicinal benefits.

Both soluble and insoluble fiber in Sweet potato help in improving gut health and lowers the risk of colon cancer.

It helps in preventing free radical damage and the insoluble fiber maintains the diabetes-related issues and promotes insulin sensitiveness.

#5. Lettuce

Lettuce belongs to the natural and unprocessed category containing a high amount of fiber. It too many health betterment properties along with Vitamin, Calcium, Folate, and Potassium.

One cup of lettuce contains around 1 gram of Fiber. It is a great source to build fiber intake and improve your overall health. The fiber in Lettuce help in reducing the risk of metabolic syndrome and assist in shedding weight.

It can lower the risk of diabetes, skin problems and improve blood glucose and cholesterol level. It relieves diarrhea and constipation by intending bowel movement and provides comfort to Irritable Bowel Syndrome.


fiber fruits
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There are three high fiber strong fruits: Berries, which contain 8 grams of fiber in one cup; Pears and apples contain about 5 grams of fiber per piece of fruit. Most plants have both Soluble and insoluble fiber, try to eat as much fruit you can instead of juice, the fiber contents are high in fruits. Some high fibrous fruits are Guava, Pear, Avocado, Raspberries, Oranges, and kiwi.

#6. Banana

One of the most demanding and healthy fruit with a host of fiber content. One banana comprises around 3 grams of fiber with 0.8 grams of soluble fiber inside.

It lowers the insulin and cholesterol level in your body and keeps you feel full throughout the day. The insoluble fiber helps in the gut movement and prevent constipation.

A banana is completely a starch before getting ripe and slowly turns into sugar after fully-grown.

It is basically a very easy-to-go snack with a bunch of nutrients and minerals and has some beneficial effects on metabolism.

#7. Apple

Apple consists of Vitamins, Potassium, fiber, and other minerals. It reduces the risk of cardiovascular disease and boosts the immune system. They are a good source of carbohydrates and phytochemicals.

They have antioxidant properties that prevent inflammation and other chronic diseases. Taking an apple fulfills the requirement of water and carbs in the body.

The soluble fiber inside an apple has numerous health benefits like protecting cells from damage, promoting weight loss, and maintaining insulin level.

#8. Avocado

Avocado comes in various shape and categories with the addition of healthy fats too. The taste of avocado makes it more behest to add flavour to the dishes.

It consists of vitamins, minerals, and a high amount of fiber. Regular consumption of avocado helps in improving cardiovascular disease. The beta- carotene helps in reducing age-related macular degeneration.

#9. Berries

#10. Pears


Whole grains are another high-fiber food. This food group includes many different products, including oatmeal, bread, pasta, cereal, pies, etc. In fact, these foods are just as delicious as their white flour counterparts and are much healthier.

#11. ChickPeas

#12. Kidney Beans

#13. Soy Beans


Nuts are also high in fiber and make great snacks. Nuts and almonds are among the many good nuts that a person can eat as part of a healthy diet. However, a person should control the number of nuts they consume because only a few calories can be added. In short, foods high in fiber are part of a healthy diet. These foods include vegetables, fruits, whole grains, and nuts.

#14. Peanuts

#15. Almonds

#16. Walnuts

#17. Cashews

#18. Hazelnuts


Lentils contain significantly more fiber than any other food group. One cup of black beans with one cup contains 15 grams of fiber. This is a commonly consumed pill and maybe the easiest way to get over 35 grams of fiber per day.

In addition to these high-fiber foods’ health benefits, there are several nutritional benefits. And it’s easier than you might think to include them in your daily diet. Select only foods high in fiber that attract and work from there.

#19. Green Lentils

#20. Yellow Lentils

#21. Black Lentils


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