Getting your fill of fiber can seem tough, especially if you’re not in the mood for vegetables. Fiber is incredibly important. Along with fiber and adequate fluid intakes, fiber is responsible for quickly moving foods through the digestive tract, helping it function optimally. It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits. This is a big deal, because high-fiber foods may help support a healthy digestive tract and guard against cancer, heart disease, diverticulosis, kidney stones, PMS and obesity.
It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits. In addition to whole grains like oats, rice or sprouted bread, other delicious options for breakfast foods with fiber include avocados, leafy greens or broccoli, all of which make a great addition to scrambled eggs or breakfast casseroles.
Certain types of fiber may also promote weight loss, lower blood sugar levels and fight constipation.
14 High Fiber foods
Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fiber-filled snack. There is 9 grams of fiber in a half-cup serving of shelled edamame. Some bakers have even started including beans or bean flours in their baked goods, which research proves can still make quality cakes. Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various different nutrients. Black beans nutrition provides great protein and fiber to your diet. The high content of flavonoids and antioxidants help fight free radicals, reducing your risk of some cancers and inflammatory diseases
Blackberries are high in vitamin K that is associated with boosting of bone density, while the raspberry nutrition profile contains high amounts of manganese to help support healthy bones, skin and blood sugar levels. Raspberries also are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese. Berries get a lot of attention for their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries.
With four to six times the amount of fiber as oat bran, coconut flour nutrition and grated coconut are great ways to add a healthy, natural fiber to your diet. For most baking recipes, you can substitute up to 20 percent coconut flour for other flours.
This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale makes it rich in many nutrients in addition to fiber. Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced. It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains antioxidants and potent cancer-fighting nutrients.
Dried figs and fresh figs are a great source of fiber. Unlike many other foods, figs nutrition provides a near perfect balance of soluble and insoluble fiber and they are even associated with lower blood pressure and protection against macular degeneration.
Strawberries are incredibly delicious. Plus, they’re a much healthier option than any junk food. Interestingly, they’re also among the most nutrient-dense fruits you can eat loaded with vitamin C, manganese and various powerful antioxidants.
The humble green pea is packed with fiber and powerful antioxidants, anti-inflammatory properties and phytonutrients that support wellness. Plus, they’re one of the few foods high in protein and fiber, which makes them an awesome addition to a well-rounded, weight loss diet.
The avocado is different from most fruits. Instead of being high in carbs, it’s loaded with healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have numerous health benefits. Avocados pretty much go with everything—toast, salads, entrees, eggs and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado.
Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium. A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
10. Whole grains:
Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber.
The carrot is a root vegetable that is tasty, crunchy and highly nutritious. It’s high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in your body.
Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber. The veggie has a bad reputation for running in the wrong crowds—fries and chips, to name a few.
Raw or dry-roasted nuts are preferred over the pre-packaged variety (which are usually cooked in oils that can add extra, unnecessary calories) Even nut butters can pack a punch of fiber.
They contain a powerful soluble fiber called oat beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels. This is because oats contain a special type of fiber called beta-glucan, which can help lower levels of bad LDL cholesterol to prevent fatty plaque build-up in the arteries.
High-fiber foods for constipation move through the intestines undigested, pushing food through the digestive tract to help protect against constipation. Fiber can help slow the absorption of sugar in the bloodstream to keep blood sugar levels steady between meals and throughout the day.