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15 Foods you can Eat That are High in Fiber

Dietary fiber or roughage is a type of carbohydrate that the body cannot be digested human digestive and instead, it passes through the body undigested. It is composed of soluble fiber and insoluble fiber, which are components of plant-based foods, such as legumes, whole grains, cereals, vegetables, fruits, nuts, or seeds. Consuming fiber foods helps in the general health of the body and lowers the risk of several diseases.

Many people do not give attention to fiber until they are writhing on the toilet! Fiber is not only important in bowel movement but it helps lower cholesterol, reducing the risk of heart disease, and also helps reduce the risk of other diseases like colorectal cancer. Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men. The reason could be that with our day-to-day busy, demanding schedules, many fall short of maintaining a healthy diet consisting of fiber.

Too much of anything.. more fiber than your body can take will cause your digestive system to be overwhelmed and you will suffer from abdominal bloating and pass excessive gas. Eat just as much as you need and you will be good. Several groups of people need more fiber in their bodies, senior citizens, women who have just given birth, babies that have just started weaning, and diabetics or persons who are on a weight loss journey. Fiber foods need to be accompanied by water as fiber from the food you eat absorbs water, making stools bulkier so they move faster and are easier to eliminate. So ensure you incorporate drinking water at intervals during the day. Try adding some of the foods on this list to your diet to easily increase your fiber intake.

Vegetables

1. Broccoli

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The darker the color of the vegetable, the higher the fiber content. Broccolis have that green color that we all love.  Eating it in a salad will give you that extra kick of fiber that your body needs, steaming it will only lose a few nutrients but it is regarded as the best way to cook vegetables. For 100g of broccoli you get 2.6g of dietary fiber so don’t shy away from that broccoli serving!

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2. Artichoke hearts

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These are great sources of fiber. Apart from keeping your gut healthy and happy, they also contain polyphenols, which are disease-fighting compounds. They are also a treasure trove of anti-inflammatory antioxidants. You will not be wrong if you termed it as a superfood. A serving of 100g contains 5g of dietary fiber. So next time you are ordering pizza, make sure to order one with artichokes!

3. Brussels sprouts

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These mini cabbages are high in insoluble fiber. This fiber will not only promote regularity and support digestive health but will also reduce the risk of heart disease and diabetes. Enjoy them boiled, broiled, pan-fried, or sliced up raw in a brussels sprout slaw. A 100g serving of this vegetable will provide your body with 3.8g of dietary fiber. They are also low on calories so do not deny yourself extra phel!

Fruits

4. Berries

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Strawberries, raspberries, blackberries, and blueberries are not only delicious and refreshing but are all excellent in fiber. If you are torn by the choice of berries, go for the darkest ones! They provide very high antioxidant levels along with fiber and relatively little natural sugar. However, they are great alternatives to snacks with added sugar. A serving of 100g of raspberries contains 7g of fiber, blueberries 2.4g of fiber, strawberries 2g of, and blackberries 5g of. You can enjoy these delightful fruits as snacks in a fruit salad, juice, smoothie, or in jam.

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5. Avocado

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Who does not like avocado? This is one fruit that is enjoyed all over the world. Avocadoes not only taste great but are rich in both soluble and insoluble fibers, which promote regular, healthy bowel movements to enhance colon health. whether in guacamole, toast, salads or a smoothie avocados will leave you nourished with their rich, creamy flavor and healthy fats. One avocado contains 10 grams of fiber this is almost half of your daily requirement!

6. Apples

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They were not wrong when they concluded that an apple a day keeps the doctor away. Apples are very rich in fiber, a nutrient that supports gut health and promotes satiety. The skin contains most of that fiber, so fight the urge to peel off the apple! They are best eaten in the morning as they are rich in dietary fiber, pectin, which is found in their peel. Most people have digestive issues due to improper sleep or late eating habits, so apples right in the morning is a great idea! 100g of apples contain 2.4g of fiber.

Legumes

7. Lentils

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This is one bean that is disdained by many but has so many nutrients. It is easy to cook and even easier to digest.  Its colors vary from slate green, brown, and black to reddish-orange, coral, and gold, with all varieties having unique, delicious flavors and textures but a similar nutritional profile. They are very high in fiber, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. If they leave you gassy, try soaking dried lentils overnight before boiling, to reduce the amount of gas in them or consume them as sprouts with are generally easier to digest. A serving of 200g has a fiber content of 8g.

8. Split peas

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Split peas are low-fat legumes rich in soluble and insoluble fiber, minerals, vitamins, and an excellent source of protein. Taking a small cup of split peas in your daily diet can provide more than half of the daily recommended value of fiber in your diet. They make great soup and hummus-like spread or base for a curry dish. They are also great for diabetics as they help stabilize blood sugar levels while providing a steady supply of energy. A serving of 100g provides the body with 26g of dietary fiber.

9. Chickpeas

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Chickpeas are high in soluble fiber called raffinose. The good bacteria in your gut break this down so your colon can digest it slowly. Consuming more chickpeas can help make bowel movements easier and more regular. They are a great food for vegetarians and vegans as they are packed with minerals and nutrients. They are considered as most environmentally friendly legume and alongside others, they are recognized as a superfood across the world. A helping of 100g of chickpea contains 17g of dietary fiber.

Grains

10. Barley

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Barley is rich in a type of soluble fiber, beta-glucan, which is recognized for its cholesterol-lowering abilities. Barley is packed with vitamins and minerals and barley milk and water have in time used as traditional remedies for various diseases. It can be found in two forms: hulled and pearled. Consuming barley can reduce constipation, improve symptoms of certain bowel conditions and increase the number of beneficial gut bacteria. Beware as it can cause gas, bloating, or feelings of fullness in some people however continued use will kick all these side effects away. A 100g serving of barley contains 17g of fiber.

11. Oats

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Oats are considered the healthiest so take up a cup of oats add a few berries or other fruit and voila, enjoy your delicious breakfast! They are rich in a fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. They are higher in fiber and protein compared to other grains. If you are the gassy type, you will need to ease into them. Start with small helpings and work to more amounts. Trust me, they are worth the work! They are great as cooked cereal or baked in cookies, muffins, or granola, oatmeal is particularly high in heart-healthy soluble fiber. 100g of dry oats contains 9.3g of fiber.

12. Popcorn

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Popcorn is a common snack that is whole grain and contains fiber that provides roughage the body needs in the daily diet. It is also naturally low in fat and calories making it a wholesome snack! You may need a tad more to get the daily recommended fiber intake, say 1.5 gallons! No worries though, sprinkle some nutritional yeast for a cheesy flavor or other herbs and spices and you will be close to the goal. So as you are enjoying a good movie with a bowl of popcorn you are also adding the good old fiber into your body.

Nuts and Seeds

13. Almonds

Almonds are excellent sources of vitamin E, magnesium, and riboflavin, and are a good source of insoluble fiber and phosphorus. The secret is to consume more nuts with their skin as they always have more fiber. These nuts are not only nutritious but leave you feeling full. A serving of 100g of almonds contains 12g of fiber. You can incorporate almonds in your diet raw, toasted as a snack or add them to sweet or savory dishes.

14. Hazelnuts

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Hazelnuts are a good source of dietary fiber. Consuming them encourages regular bowel movements and helps prevent constipation. They are packed with a whole range of health benefits and are packed with nutrients, including vitamins, minerals, antioxidant compounds, and healthy fats. They make an excellent complement to cakes or topping for ice creams and other desserts.  They are commonly eaten as a snack or added to baked goods and other dishes and remember keep the skin on! 100g of hazelnuts contain 10g of fiber.

15. Chia seeds

Chia seeds are an excellent source of fiber, which improves heart health, reduces cholesterol levels, and promotes intestinal health. They provide the body with insoluble fiber which helps keep you fuller longer and bulks up a stool to prevent constipation. They are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies. They are high in fiber as a serving of 100g of chia seeds contains 34g of fiber.