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 gut health and overall 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.
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.
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 is 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 cholesterol levels.
It has a very low amount of saturated fat and is a good source of vitamins and manganese.
It maintains the Blood-sugar level in the body. It has a good amount of dietary fiber and helps in improving digestive disorders. Dried peas also have many health-benefiting properties along with fiber content.
4. Sweet Potato
A normal size potato contains around 3.9 grams 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 potatoes 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.
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.
It is highly rich in fiber and helps in the proper regulation of the digestive tract. Raw kale has preferably more nutrients and is loaded with powerful antioxidants.
Kale contains calcium, phosphorous, vitamin, protein, and minerals. It helps in reducing the blood sugar level and diabetes. Vitamin K in kales helps in blood clotting and maintaining better bone strength.
It contains good fat and provides a better source of plant-based protein and assists in keeping you satiated during weight loss.
It boosts health in various ways and provides nutritious components needed to keep the body active and alive.
They are excellent sources of phosphorous, vitamin B, folate, magnesium, and antioxidants. It clears the vision and regulates blood pressure.
The iron in spinach helps our lungs to carry oxygen throughout the body. They are basically the part of enzymes that balances the better heart health.
To keep your digestive system healthy start taking asparagus in your regular diet. It provides smooth bowel movement and fends you off from constipation and liver dysfunctions.
It is an excellent source of fiber and vitamins. Asparagus helps in weight loss, diabetes, skin health, heart health.
A powerpack of nutritious components that fights numerous chronic diseases. The folic acid in asparagus helps in treating hair loss.
9. Sweet Corn
They are very famous cereal grains and comes in various varieties. It is high in water and calories and also rich in carotenoids.
It promotes healthy digestion and keeps you feel fuller. Sweet corn contains soluble fiber and stabilizes blood sugar levels in the body.
They are low in some quality protein due to a lack of amino acids. It is full of vitamins, copper, zinc, and minerals and is consumed as a food ingredient in many places like the USA, Canada, etc.
Tomatoes contain a good amount of insoluble fiber. The fibers are basically cellulose and hemicellulose. They are a good source of vitamin K, folate, calcium, and potassium.
The lycopene in tomato help in improving vision and eye health. It manages the risk of heart disease and diabetes.
Tomato makes the perfect pair with fried items, eggs, and salads. It improves the overall digestive function and skin health.
It is the host of minerals, potassium, magnesium, folate, vitamins, and antioxidants. Cabbage controls the blood sugar level and reduces inflammation.
It belongs to the brassica genus family and comes in various shapes. They are full of manganese, vitamins, potassium, and calories.
It speeds up healing and improves bowel movement. The vitamin C in cabbage reduces the risk of cancer and enhances immune response.
It protects skin, lowers diabetes risk, improves vision, and regulates heart disease. The antioxidants in zucchini help in lowering blood disease and inflammation.
It is highly rich in vitamins, minerals, calcium, fiber, and proteins. Zucchini contains a good amount of manganese and carotenoids. It contains pectin a type of soluble fiber that helps in lowering cholesterol, and diabetes levels in the body.
Lutein and zeaxanthin reduce vision loss and develop better eyesight. It has a high-calorie density that makes you feel fuller and assist in weight loss.
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.
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 gut movement and prevents constipation.
A banana is completely 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.
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 levels.
Avocado comes in various shapes and categories with the addition of healthy fats too. The taste of avocado makes it more behest to add flavor 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.
They are rich in dietary fiber and maintains the blood cholesterol level. It is delicious and has various health-benefiting properties.
The antioxidants prevent the unstable molecules from getting damage. They are an excellent source of fiber that keeps your digestive tract healthy and balances the overall weight.
It contains manganese, copper, folate, calcium, and vitamins. Berries help in reducing obesity, skin damages, and diabetes.
It contains a good amount of fiber that lowers the risk of various gut-related issues and heart diseases. Adding pears to your regular diet benefits and are the perfect replacement for high-calorie foods.
They are high in vitamins, calcium, and antioxidants that help in reducing blood sugar levels and cholesterol. It supports weight loss and keeps skin health in check.
Intake of fiber decreases many chronic problems and lowers the body mass index. The soluble fiber present in pears helps in treating cardiovascular disease.
20. Kiwi Fruit
It is the king of fruits in the summer season.
Whole grains are a pack of 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.
It contains raffinose, a soluble fiber that helps in better bowel movement.
They consist of various key vitamins, proteins, and minerals. It keeps you satiated and helps in weight loss. The best source of getting plant-based protein and micronutrients like zinc.
It keeps our heart healthy and fights many chronic diseases like cancer and liver dysfunction. Taking chickpeas in your provides plentiful nutrients and fiber.
27. Kidney Beans
To boost your health add kidney beans to your diet, it provides a high amount of fiber and proteins. It maintains healthy blood glucose levels and controls blood pressure.
A great source of vitamins, iron, potassium, phosphorous, manganese, and minerals. They are extremely low in fat and generally found in Mexico.
It contains amylose and pectin that contribute to healthy protein and fights diabetes. The anthocyanin and antioxidants help in controlling inflammation.
28. Soy Beans
It is mostly grown in east Asia and one of the most versatile crops. Belongs to the pea family and produces oil content.
Widely consumed food items containing a high amount of protein and antioxidants. It helps in maintaining metabolism and tissue growth.
They have numerous health benefits and are used in making candles too. It helps in treating cardiovascular disease, stroke, and reduces inflammation.
They are 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.
The antioxidants in peanuts reduce inflammation throughout the body. Peanut is a good source of healthy fats including both soluble and insoluble fiber. It is a good laxative and that supports a healthy gut.
Eating peanuts every day provides a good amount of protein, minerals, vitamins, and potassium. It reduces the risk of obesity and diabetes.
They are rich in oil and fiber that keep the digestive tract smooth and fend off liver diseases.
They are very low in carbs and are a good source of insoluble fiber. It is the most versatile nut with a bunch of health benefits also known as ‘stone fruits’.
Almonds are full of magnesium, potassium, fiber, vitamins, calcium, antioxidants, and proteins. Though it contains a good amount of fat, yet has a bunch of nutritional components.
It helps in boosting the cognition level and keeps our brain active and focused. They are best for managing weight loss, cholesterol, and inflammation.
The carbohydrates present in almonds help in balancing heart health. It promotes the widening of blood vessels that help in lowering the risk of cardiovascular disease.
It is the most satisfying snack containing the least amount of calories and help in regulating blood sugar level in the body.
It provides healthy fats and minerals. They are high in soluble fiber that lowers the cholesterol level in the body and maintains good digestive health.
To add a healthy food item to your healthy diet include walnuts in your grocery list. They are high in protein, omega-3 fats, magnesium, phosphorous, and antioxidants.
It has the tendency to improve the lipid profile and heart health. There are various brands available in the market, do always check the nutritional compounds.
It is low in sugar and provides strength to bones and the brain. Cashews are grown in warm climates and rich in beneficial plant compounds.
They are a good source of vitamins, copper, calcium, and magnesium. It keeps you satiated and is considered the healthiest snack of all time.
The antioxidants and minerals hold a better immune system and provide unsaturated fatty acids.
It is a great source of healthy fats, magnesium, vitamins, and fiber. Including hazelnuts in your diet regularly contributes to copious healthy ingredients that help in a better metabolism rate.
It is a delicious snack also known as filbert. Hazelnuts can be eaten raw, contains a high amount of protein.
The antioxidants in hazelnuts protect against oxidative stress and free radicals. It reduces cholesterol, blood sugar level, and heart diseases. It tastes well with ice cream, chocolate, and other dessert items.
Lentils contain significantly more fiber compounds. 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.
It’s easier to include lentils in your daily diet helps in fighting chronic disease. Select only foods high in fiber that attract and work from there. Cashews contain polyphenols and carotenoids that fights free radical.
34. Green Lentils
It maintains healthy gut bacteria and provides the immense fiber that keeps the digestive tract healthy and smooth.
They are basically gluten-free food that helps in lowering the cholesterol level and consist of a wide range of nutrients.
It has anthocyanin and phytochemicals and helps in inflammation, reducing blood sugar levels, and other chronic diseases.
35. Yellow Lentils
It contains a high amount of proteins, fiber, and minerals. They are mostly grown in Canada offering various health-benefiting properties.
yellow lentils take about 15-20 minutes to cook properly and are a good source of plant-based protein. They are best for the digestive system, heart disease, and skin health.
It has some other properties too like antiviral, anti-inflammatory, anti-diabetic. Iron and magnesium are some of the ingredients available in yellow lentils.
36. Black Lentils
You can have black lentils with herbs, vegetables, salads, or soups. It reduces the blood sugar level and treats cardiovascular disease. The antioxidants and beta carotene in black lentils help in reducing inflammation and strengthening bone.
It contains potassium, calcium, iron, magnesium, vitamin, fiber, and protein. Always try to limit the use of lentils if you find any stomach problems. Eating on a regular basis adds healthful nutrition but too much may cause an upset stomach because of the lectins.
It meets the manganese requirements and provides better plant-based protein. They are rich in iron, copper, thiamin, vitamin, and minerals.
It prevents damage to the heart and cells. Quinoa relieves constipation and keeps digestion in check. Balances blood sugar level and other chronic diseases.
They are a great substitute for grains and brown rice. It reduces respiratory ailments and skin disease. Perfect for weight loss and a healthy diet.
38. Chia seed
They are rich in omega-3 fatty acids and calcium. The antioxidants help in the production of damaged cell molecules and reduce inflammation.
Quinoa is one of the healthiest food consisting of copious health-benefiting properties. The fiber content helps in better bowel movement. Chia seed is an excellent source of protein, vitamins, and folates.
They have the capacity to absorb a large amount of water. It is very helpful in weight loss and maintaining a healthy lifestyle.
It is high in polyphenols and reduces inflammation and free radicals. They contain phenolic acid and help in keeping healthy gout. Popcorn is the healthiest snack that contributes to weight loss.
They have low calorie and low density. It treats heart disease and hypertension and are highly rich in fiber, folate, and vitamins. Popcorn has a low glycemic index and maintains blood sugar levels in the body.
They contain beta-glucan which helps in lowering blood sugar levels. It keeps you satiated and helps in weight loss and lowering calories.
Oats contain a good amount of fiber helps in maintaining better gut health. They are very healthy and nutritious full of vitamins, and minerals.
It is gluten-free and reduces the risk of diabetes and heart problems. Strengthens the immune system and is a good source of carbs, iron, phosphorous, magnesium, and soluble fiber.