Uncover the highest 13 high-fiber meals for higher digestion, coronary heart well being, and vitality—plus knowledgeable diet recommendation, fiber suggestions, and wholesome recipes!
Prime 13 Fiber-Wealthy Meals for Higher Digestion & Well being (+ Skilled Ideas & Recipes)
Should you’re seeking to enhance digestion, increase coronary heart well being, immune well being, wholesome weight, and assist long-term wellness, fiber is your greatest buddy. On this information, I’m highlighting the highest 13 fiber-rich meals backed by knowledgeable diet insights and sensible suggestions that will help you eat extra fiber day-after-day. From gut-loving legumes to high-fiber fruits, grains, seeds, and greens, this listing covers all of it—plus you’ll get simple, scrumptious high-fiber recipes to strive at residence. Whether or not you’re following a plant-based weight-reduction plan, consuming extra minimally processed meals, or just aiming for higher well being, these complete meals, fiber-packed choices will preserve you full, energized, and on observe.
There are a number of well being advantages for fiber. Whilst you in all probability know that it helps promote good digestion, you might not be conscious of the promising profit that’s receiving increasingly consideration: fiber’s function in immune well being. We all know that heart problems, diabetes, and weight problems have underlying inflammatory processes. Dietary fiber could play a task to modulate the immune system and due to this fact lower the chance of heart problems, diabetes, most cancers, and weight problems. Be taught extra in regards to the advantages of fiber right here.
Most individuals are cued into fiber’s well being advantages. In response to an Worldwide Meals Data Council survey, 86% of shoppers linked fiber with a wholesome digestive system and 73% related complete grains with coronary heart illness prevention. Whereas individuals appear to have curiosity in fiber, the true problem is getting sufficient. Plus, individuals are likely to complain rather a lot about gastrointestinal points, comparable to flatulence. For many, the frequent gastric misery will go away as individuals get accustomed to consuming extra fiber. The Institute of Drugs recommends dietary fiber consumption for adults aged 50 and youthful of 38 grams for males and 25 grams for ladies, and for women and men older than 50, an consumption of 30 and 21 grams, respectively. However People are falling critically wanting the really helpful objective, with a mean consumption of about 15 grams per day.
Many complete plant meals are wealthy in several types of dietary fiber, comparable to pectin, gum, mucilage, cellulose, hemicellulose, lignin, and soluble fiber. Consuming quite a lot of fibers is recommended to achieve the utmost advantages of a high-fiber weight-reduction plan.
Prime 13 Fiber-Wealthy Meals
In recognition of fiber’s advantages, I’m sharing a number of the prime meals, suggestions, and recipes to spice up fiber consumption, utilizing information from the SDA Nationwide Nutrient Database for Commonplace Reference.
1. Bran
One easy option to enhance fiber consumption is to energy up on bran. Bran from many grains could be very wealthy in dietary fiber. Oat bran is excessive in soluble fiber, which has been proven to decrease blood levels of cholesterol. Wheat, corn, and rice bran are excessive in insoluble fiber, which helps stop constipation. Bran will be sprinkled into your favourite meals, from sizzling cereal and pancakes to muffins and cookies. Many in style high-fiber cereals and bars are additionally full of bran.
| Meals | Portion | Quantity of Fiber |
| Oat bran, uncooked | 1 ounce | 12 g |
| Wheat bran, uncooked | 1 ounce | 12 g |
| Corn bran, uncooked | 1 ounce | 22 g |
| Rice bran, uncooked | 1 ounce | 6 g |
| Fiber One Bran Cereal | 1/2 cup | 14 g |
| All-Bran Cereal | 1/2 cup | 10 g |
| Fiber One Chewy Bars | 1 bar | 9 g |
2. Beans
Beans (a part of the pulse or legume household) actually are the magical fruit. They’re one of the vital naturally wealthy sources of fiber, in addition to protein, lysine, nutritional vitamins, and minerals, within the plant kingdom. It’s no surprise so many Indigenous diets embrace a bean or two within the combine. Some individuals expertise intestinal fuel and discomfort related to bean consumption, so they could be higher off slowly introducing beans into their weight-reduction plan. Attempt quite a lot of beans as an animal protein alternative in stews, facet dishes, salads, soups, casseroles, and dips.
| Meals | Portion | Quantity of Fiber |
| Lima beans, cooked | 1 cup | 14 g |
| Adzuki beans, cooked | 1 cup | 17 g |
| Broad beans (fava), cooked | 1 cup | 9 g |
| Black beans, cooked | 1 cup | 15 g |
| Garbanzo beans, cooked | 1 cup | 12 g |
| Lentils, cooked | 1 cup | 16 g |
| Cranberry beans, cooked | 1 cup | 16 g |
| Black turtle soup beans, cooked | 1 cup | 17 g |
| Kidney beans, cooked | 1 cup | 16 g |
| Navy beans, cooked | 1 cup | 19 g |
| White beans, small, cooked | 1 cup | 19 g |
| French beans, cooked | 1 cup | 17 g |
| Mung beans, cooked | 1 cup | 15 g |
| Yellow beans, cooked | 1 cup | 18 g |
| Pinto beans, cooked | 1 cup | 15 g |
3. Berries
Jewel-like berries are within the highlight attributable to their antioxidant energy, however let’s not neglect about their fiber bonus. Berries occur to yield probably the greatest fiber-per-calorie bargains on the planet. Since berries are full of tiny seeds, their fiber content material is often increased than that of many fruits. Get pleasure from berries year-round by taking advantage of native berries in the summertime and consuming frozen, preserved, and dried berries through the different seasons. Berries make nice toppings for breakfast cereal, yogurt, salads, and desserts.
| Meals | Portion | Quantity of Fiber |
| Raspberries, uncooked | 1 cup | 8 g |
| Blueberries, uncooked | 1 cup | 4 g |
| Currants (crimson and white), uncooked | 1 cup | 5 g |
| Strawberries, uncooked | 1 cup | 3 g |
| Boysenberries, frozen | 1 cup | 7 g |
| Gooseberries, uncooked | 1 cup | 6 g |
| Loganberries, frozen | 1 cup | 8 g |
| Elderberries, uncooked | 1 cup | 10 g |
| Blackberries, uncooked | 1 cup | 8 g |
4. Complete Grains
One of many best methods to up fiber consumption is to deal with complete grains. A complete grain is actually the complete seed of the plant made up of the bran, germ, and endosperm. Refining the grain removes the germ and the bran; thus, fiber, protein, and different key vitamins are misplaced. The Complete Grains Council acknowledges quite a lot of grains and defines complete grains or meals created from them as containing all of the important elements and naturally-occurring vitamins of the complete grain seed. If the grain has been processed, the meals product ought to ship roughly the identical wealthy steadiness of vitamins which might be discovered within the authentic grain seed. Select totally different complete grains, comparable to quinoa, millet, brown rice, oats, sorghum, and teff, as options in facet dishes, pilafs, salads, breads, crackers, snacks, and desserts.
| Meals | Portion | Quantity of Fiber |
| Amaranth, grain | 1/4 cup | 6 g |
| Barley, pearled, cooked | 1 cup | 6 g |
| Buckwheat groats, cooked | 1 cup | 5 g |
| Popcorn, air popped | 3 cups | 4 g |
| Oats (quaint), dry | 1/2 cup | 4 g |
| Rye flour, dry | 1/4 cup | 7 g |
| Millet, cooked | 1 cup | 2 g |
| Quinoa, cooked | 1 cup | 5 g |
| Teff, grain, dry | 1/4 cup | 6 g |
| Triticale, flour, dry | 1/4 cup | 5 g |
| Wheat berries, dry | 1/4 cup | 5 g |
| Wild rice, cooked | 1 cup | 3 g |
| Wheat flour (complete wheat), dry | 1/4 cup | 4 g |
| Brown rice, cooked | 1 cup | 4 g |
| Bulgur, cooked | 1 cup | 8 g |
| Bread (complete wheat), sliced | 1 slice | 2 g |
| Crackers, rye wafers | 1 ounce | 6 g |
| Spaghetti (complete wheat), cooked | 1 cup | 6 g |
5. Candy Peas
Peas, from recent inexperienced peas to dried peas and cut up peas, are naturally chock stuffed with fiber. In actual fact, pea fiber has grow to be a well-liked purposeful meals ingredient in lots of merchandise right now. Profit from peas by utilizing recent or frozen inexperienced peas and dried peas in soups, stews, facet dishes, casseroles, salads, and dips.
| Meals | Portion | Quantity of Fiber |
| Cow peas (blackeyes), cooked | 1 cup | 11 g |
| Pigeon peas, cooked | 1 cup | 9 g |
| Peas, cut up, cooked | 1 cup | 16 g |
| Peas, inexperienced, frozen | 1 cup | 14 g |
| Peas (edible podded), cooked | 1 cup | 5 g |
6. Leafy Greens
Deep inexperienced, leafy greens are notoriously wealthy in beta-carotene, nutritional vitamins, and minerals, however their fiber content material isn’t too shabby both. There are greater than 1,000 species of crops with edible leaves, many with comparable dietary attributes, together with high-fiber content material. Whereas many leafy greens are fabulous tossed in salads, sautéing them in olive oil, garlic, lemon, and herbs brings out a wealthy taste, too.
| Meals | Portion | Quantity of Fiber |
| Turnip greens, cooked | 1 cup | 5 g |
| Mustard greens, cooked | 1 cup | 5 g |
| Collard greens, cooked | 1 cup | 5 g |
| Spinach, cooked | 1 cup | 4 g |
| Beet greens, cooked | 1 cup | 4 g |
| Swiss chard, cooked | 1 cup | 4 g |
7. Nuts and Seeds
Go nuts to pack a fiber punch! One ounce of nuts and seeds, comparable to walnuts, almonds, sunflower seeds, and hemp seeds, can present a hearty contribution to the day’s fiber suggestion, together with a bonus of wholesome fat, protein, and phytochemicals. Sprinkling a handful of nuts or seeds over breakfast cereals, yogurt, salads, and desserts is a tasty option to do fiber.
| Meals | Portion | Quantity of Fiber |
| Almonds | 1 ounce | 4 g |
| Pistachio nuts | 1 ounce | 3 g |
| Cashews | 1 ounce | 1 g |
| Peanuts | 1 ounce | 2 g |
| Walnuts | 1 ounce | 2 g |
| Brazil nuts | 1 ounce | 2 g |
| Pinon nuts | 1 ounce | 12 g |
| Sunflower seeds | 1/4 cup | 3 g |
| Pumpkin seeds | 1/2 cup | 3 g |
| Sesame seeds | 1/4 cup | 4 g |
| Flaxseed | 1 ounce | 8 g |
8. Squash
Dishing up squash, from summer season (zucchini, yellow squash) to winter squash (butternut, pumpkin, delicata), all yr is one other method that you could ratchet up your fiber consumption. These nutritious gems are a part of the gourd household and contribute quite a lot of flavors, textures, and colours, in addition to fiber, nutritional vitamins, minerals, and carotenoids, to the dinner plate. Squash will be changed into soups, stews, facet dishes, casseroles, salads, and crudités. Brush squash with olive oil and grill it for a wholesome flavorful accompaniment.
| Meals | Portion | Quantity of Fiber |
| Crookneck squash, cooked | 1 cup | 3 g |
| Summer time scallop squash, cooked | 1 cup | 5 g |
| Hubbard squash, cooked | 1 cup | 7 g |
| Zucchini squash, cooked | 1 cup | 3 g |
| Acorn squash, cooked | 1 cup | 9 g |
| Spaghetti squash, cooked | 1 cup | 2 g |
9. Cruciferous Veggies
Cruciferous (often known as Brassica) greens have been studied for his or her cancer-protective results related to excessive ranges of glucosinolates. However these brassy beauties, together with broccoli, cauliflower, kale, cabbage, and Brussels sprouts, are additionally stuffed with fiber. They are often loved in stir-fries, casseroles, soups, and salads and steamed as a facet dish.
| Meals | Portion | Quantity of Fiber |
| Kale, cooked | 1 cup | 3 g |
| Cauliflower, cooked | 1 cup | 5 g |
| Kohlrabi, uncooked | 1 cup | 5 g |
| Savoy cabbage, cooked | 1 cup | 4 g |
| Broccoli, cooked | 1 cup | 5 g |
| Brussels sprouts, cooked | 1 cup | 6 g |
| Purple cabbage, cooked | 1 cup | 4 g |
10. Potatoes
The standard spud, the highest vegetable crop on the planet, is plump with fiber. Since potatoes are so in style in America, they’re a straightforward method to assist pump up your fiber potential. Why cease at Russets? There are quite a few potatoes that may present a rainbow of colours, vitamins, and flavors, and bear in mind to eat the skins to reap the best fiber rewards. Attempt including cooked potatoes with skins to salads, stews, soups, facet dishes, stir-fries, and casseroles or just get pleasure from baked potatoes extra usually.
| Meals | Portion | Quantity of Fiber |
| Russet potato, flesh and pores and skin | 1 medium | 4 g |
| Purple potato, flesh and pores and skin | 1 medium | 3 g |
| Candy potato, flesh and pores and skin | 1 medium | 4 g |
11. Fruit
Look no additional than on a regular basis fruits to comprehend your full fiber potential. Many are naturally full of fiber, in addition to different vital nutritional vitamins and minerals. Perhaps the physician was proper when he suggested an apple a day, however he may have added pears, oranges, and bananas to the prescription as effectively. When between fruit seasons, seasons, depend on dried fruits to additional fortify your weight-reduction plan. Embrace fruit at breakfast. Embrace fruit at breakfast every morning as a substitute of juice; combine dried fruits into cereals, yogurts, and salads; and attain for the fruit bowl at snack time. It’s a wholesome behavior all the best way round.
| Meals | Portion | Quantity of Fiber |
| Banana | 1 medium | 3 g |
| Pear | 1 medium | 6 g |
| Orange | 1 medium | 4 g |
| Apple | 1 medium | 4 g |
| Prunes, | dried 1/2 cup | 6 g |
| Raisins | 2 ounces | 2 g |
| Peaches, dried | 1/4 cup | 3 g |
| Figs, dried | 1/2 cup | 8 g |
12. Much less Acquainted Fruits and Veggies
A number of the crops with the best fiber content material on the planet could also be barely out of your consolation zone and, for that matter, time zone. A rainbow of Indigenous fruit and veggies utilized in cultural meals traditions across the globe are very excessive in fiber. Introduce a number of new plant meals into your weight-reduction plan to push up the flavour, in addition to fiber, quotient.
| Meals | Portion | Quantity of Fiber |
| Jicama, uncooked | 1 cup | 6 g |
| Chayote fruit, cooked | 1 cup | 4 g |
| Starfruit (carambola), uncooked | 1 cup | 4 g |
| Asian pear, uncooked | 1 fruit | 4 g |
| Hearts of palm, cooked | 1 cup | 4 g |
| Guava, uncooked | 1 cup | 9 g |
| Straw mushrooms, canned | 1 cup | 5 g |
| Abiyuch, uncooked | 1/2 cup | 6 g |
| Lotus root | 10 slices | 4 g |
| Persimmons, uncooked | 1 fruit | 6 g |
| Breadfruit | 1 cup | 11 g |
| Avocado, uncooked | 1/2 fruit | 9 g |
| Edamame, frozen | 1 cup | 6 g |
| Taro, sliced | 1 cup | 4 g |
13. Fiber Fortification
Extra meals, from juice to yogurt, are together with fiber fortification of their ingredient lineup. Such meals could assist busy individuals obtain their fiber targets. As shopper curiosity in meals with purposeful advantages, comparable to digestive well being and cardiovascular safety, continues to develop, anticipate to see an excellent larger provide of meals merchandise selling fiber content material on grocery store cabinets.
| Meals | Portion | Quantity of Fiber |
| Nature’s Personal Double Fiber Wheat Bread |
1 slice (≈ 28 g) | 4 g |
| Wasa Crispbread, Fiber Rye | 2 slices (≈ 20–22 g) | 4-5 g |
| Weight Watcher’s “Flakes ‘N Fiber” |
1/2 cup | 9 g |
| Silk Soy Milk Plus Fiber | 1 cup | 5 g |
| Bob’s Purple Mill Natural Excessive Fiber Sizzling Cereal |
1/3 cup, dry | 10 g |
| Tropicana Orange Juice With Fiber |
1 cup | 3 g |
| Gnu Meals Excessive Fiber Bar | 1 bar | 12 g |
| Fiber One Yoplait Yogurt | 4 ounces | 5 g |
*Fiber info per producer
Essential Picture: Blueberry Buckwheat Groats Bowl with Rosemary Balsamic French dressing
Be taught Extra About Fiber:
Get the Advantages of a Excessive Fiber Plant-Based mostly Food plan
Prime Dietitian Ideas for Excessive Fiber Consuming
Prime 10 Fiber-Wealthy Recipes
Attempt these wholesome recipes which include good sources of fiber.
Spicy Candy Potato Sorghum Veggie Burgers
Blueberry Lavender Granola
Vegan Summer time Veggie Chili
French Wild Rice Vegetable Soup
Hummus with Inexperienced Peas
Chickpea Tabbouleh
Vegan Lentil Kofta with Tzatziki
Stuffed Avocado with Southwestern Black Beans
Provencal Bean Salad
Vegan Bolognese with Lentils and Walnuts
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