Are you looking for an alphabetical list of High Fiber Foods that you can easily copy or download in popular formats like PDF, CSV, XML, JSON, and more?
Almonds Apples Apricots Artichokes Avocados Bananas Barley Black beans Blackberries Blueberries Broccoli Brown rice Brussels sprouts Buckwheat Carrots Chia seeds Chickpeas Clementines Coconut Corn Dates Edamame Figs Flax seeds Green peas Kidney beans Kiwi Lentils Mangoes Navy beans Oats Okra Oranges Papaya Parsnips Peaches Pears Peas Pinto beans Pistachios Popcorn Potatoes Prunes Pumpkin seeds Quinoa Raspberries Rye Spinach Split peas Strawberries Sunflower seeds Sweet potatoes Swiss chard Tangerines Turnips Walnuts Wheat bran White beans Whole grain bread Whole grain pasta Whole wheat berries
High fiber foods are a key part of any balanced diet, providing benefits that range from heart health to weight management. Consuming foods high in fiber can help lower the risk of heart disease and diabetes, reduce the risk of certain types of cancer, and aid in weight management by making you feel full longer. The recommended daily intake of fiber for men is 38 grams and for women is 25 grams. Here are some high fiber foods that can help you meet these daily requirements.
Top High Fiber Foods
Beans and Legumes
Beans and legumes are some of the most fiber-dense foods available. One cup of cooked lentils, for example, provides a whopping 15.6 grams of fiber, more than half the recommended daily intake for women. Other high-fiber choices in this category include black beans, chickpeas, and split peas. Besides being high in fiber, beans and legumes are also a great source of protein and can be a good meat substitute for vegetarians and vegans.
Whole Grains
Whole grains, unlike refined grains, contain all parts of the grain — the bran, germ, and endosperm. The bran and germ are where most of the grain’s fiber and nutrients are found. Foods made from these grains are naturally high in fiber. Examples include brown rice, with 3.5 grams of fiber per cooked cup, and whole grain bread, which can contain up to 6 grams of fiber per slice. Other high fiber whole grains include oatmeal, popcorn, and whole grain pasta.
Fruits and Vegetables
Fruits and vegetables are a delicious way to add fiber to your diet. Among fruits, pears and apples are among the most fiber-rich, with about 5.5 grams of fiber each. Raspberries are also a good choice, with 8 grams of fiber per cup. Among vegetables, avocados stand out with 10 grams of fiber each. Other high-fiber vegetables include green peas, broccoli, and Brussels sprouts.
How to Incorporate High Fiber Foods into Your Diet
Make Substitutions
One of the easiest ways to increase your fiber intake is to make simple substitutions in your diet. For example, replace white rice with brown rice, or choose whole grain bread instead of white bread. Instead of having a snack of chips or cookies, have a piece of fruit or a handful of nuts. These small changes can make a big difference in your fiber intake.
Add Fiber to Your Meals
Another way to increase your fiber intake is to add high-fiber foods to the meals you’re already eating. Add beans or lentils to your soup or salad. Sprinkle some chia seeds or flax seeds on your breakfast cereal or yogurt. You can also add extra vegetables to your sandwiches or wraps.
Snack on High Fiber Foods
Snacking on high fiber foods is another great way to increase your fiber intake. Fresh fruits, raw vegetables, nuts, and seeds are all good choices for high-fiber snacks.
In conclusion, incorporating high fiber foods into your diet can provide numerous health benefits. Start by making simple substitutions, then gradually add more high-fiber foods into your meals and snacks. The key is to make these changes gradually, giving your body time to adjust to the increased fiber intake. Before long, you’ll be well on your way to meeting your daily fiber requirements and enjoying all the benefits that come with a high-fiber diet.
