15 High Fiber Foods to Add to Your Diet Today

Introduction

Fiber is an essential nutrient in the diet that plays a critical role in maintaining overall health. It supports digestive health, helps manage weight, promotes heart health, and may reduce the risk of certain types of cancer. It is crucial to prioritize fiber as an essential part of your daily diet for optimal health and well-being.

Types of Fiber

Fiber, also known as dietary fiber or roughage, is classified into two main types:

• Soluble Fiber
• Insoluble Fiber

Both types of fiber have unique characteristics and health benefits.

1. Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It is found in foods such as oats, barley, legumes, apples, oranges, carrots, and flaxseeds.

2. Insoluble Fiber

Insoluble fiber does not dissolve in water and passes through the digestive tract largely intact. It is found in high-fiber foods such as whole grains, wheat bran, nuts, seeds, and the skins of fruits and vegetables.

Remember that, many plant-based foods contain a combination of soluble and insoluble fiber, and a balanced intake of both types benefits overall health.

There are uncountable benefits to having fiber in your daily diet, right?

The good news is that they are effortlessly available in your routine staple food. You just need to regularly incorporate them into your meals and get the health benefits offered by them.

15 High-Fiber Foods

For your convenience, the 15 high-fiber foods list is classified according to their food groups ahead. So, take full advantage of it and get healthy!

Legumes

1. Lentils

Lentils are a type of legume known for its high fiber content. Lentils come in various colors, including green, brown, red, and black, and they are a common staple ingredient in many cuisines worldwide.

You must be aware of the famous ’Dal’ cooked commonly in South Asian households.

The fiber content in lentils is primarily composed of both soluble and insoluble fiber, providing a combination of health benefits. They are a good source of protein as well. Cooked lentils contain around 13.1 grams of fiber per cup serving.

2. Black Beans

They are an excellent plant-based source of both soluble and insoluble fiber.

The exact amount of fiber in black beans varies depending on the cooking method and serving size, but on average, cooked black beans contain around 7-8 grams of fiber per 1/2 cup serving.

3. Chickpeas

Chickpeas are legumes that are also nutritious and which are high in fiber. They are affordable and can be cooked in numerous different delicious recipes.

Cooked chickpeas contain about 12.5 grams of fiber per cup serving. Chickpeas are ideally recommended as high protein and high-fiber food for weight loss.

Whole Grains

4. Oats

If you are aiming to control your weight, Oats are a perfect grain you should add to your diet. They are food high in fiber that helps you manage your gut health and lower your LDL (bad cholesterol) levels.

You can enjoy oats with milk, or cooked with chicken or meat. There is 16.5 grams of fiber in a cup serving of raw rolled oats, while steel-cut oats may have slightly more fiber content.

5. Quinoa

Quinoa is perceived as a grain, although it is a seed, rich in protein and fiber.

You can enjoy them in different recipes, in burgers, or with your stew. A cup of cooked Quinoa typically contains 5.2 grams of fiber.

6. Barley

Almost everyone consumes barley in their daily diet, in different forms. It is a high-fiber food and one of the most consumed grains all around the world.

It is rich in many beneficial nutrients and contains several vitamins and minerals. 15-17 grams of fiber is present in a half-cup serving of Barley.

Do you know, Barley is one of the most consumed high-fiber foods in India?

Fruits

7. Raspberries

Raspberries are not only one of the tastiest fruits but they are loaded with several vitamins, antioxidants, minerals, and a considerably high-fiber food. You can add them to your fruit salads or can enjoy them with a bowl of yogurt as a refreshing and energy-boosting high-fiber food. 6.5 grams of fiber is present in 100 grams of raspberries.

8. Pears

Pears are quite affordable, tastiest, and a high-fiber food.

A normal medium-sized single pear, if eaten unpeeled, can grant you approximately 5.5 grams of fiber, fulfilling 21% of your recommended daily need for fiber.

Let me tell you an additional benefit, if you are searching for a high in fiber food for constipation, try consuming pears, they are considered a natural laxative, to help you with constipation and gut health.

9. Apple

Apple, a common fruit, is one of the foods high in fiber.

You can have 4.4 grams of fiber in one medium-sized apple. Additionally, it contains a lot more minerals, and nutrients essential for health.

Vegetables

10. Broccoli

Broccoli is rich in antioxidants and rich in fibers also. It contains nutrients that not only support gut health but are crucial for your eyes and healthy cardiac system. It can be consumed in both forms, raw or cooked. A cup size Broccoli contains 2.4 grams of fiber.

11. Brussels Sprouts

Brussels sprouts are high in nutrients, vitamin K, vitamin C, and folate. A cup of Broccoli sprout could give 3.3 grams of fiber.

12. Carrots

Who doesn’t eat carrots?

Wondering, are carrots also a high-fiber food?

The answer is yes. Along with loads of other extremely beneficial nutrients, a half cup of chopped raw crunchy carrots can give you 2.8 grams of fiber.

Nuts and Seeds

13. Chia Seeds

Chia seed is considered a superfood. It is loaded with many nutrients and minerals essential for health. It is one of the foods high in fiber. You can have 30-35 grams of fiber, by consuming half a cup of chia seeds.

14. Almonds

Almond, your most popular and tastiest nut, is one of the foods which is high in fiber.

We all know almonds are rich in nutrients, minerals, healthy fats, and vitamins. It is also a good source of fiber. 3 tbsp of almonds contains 4 grams of fiber.

15. Flaxseeds

Flaxseeds can help you with your weight management. It is helpful to lower the risk of other chronic diseases as well, such as high blood pressure, high cholesterol, and some cancers. 100 grams of flaxseeds are loaded with 27-30 grams of fiber.

This is a chart of high-fiber food to help you manage your daily fiber intake: