Uncover the highest 13 high-fiber meals for higher digestion, coronary heart well being, and vitality—plus skilled vitamin recommendation, fiber suggestions, and wholesome recipes!
Prime 13 Fiber-Wealthy Meals for Higher Digestion & Well being (+ Professional Suggestions & Recipes)
If you happen to’re trying to enhance digestion, increase coronary heart well being, immune well being, wholesome weight, and assist long-term wellness, fiber is your greatest pal. On this information, I’m highlighting the highest 13 fiber-rich meals backed by skilled vitamin insights and sensible suggestions that will help you eat extra fiber daily. From gut-loving legumes to high-fiber fruits, grains, seeds, and greens, this checklist covers all of it—plus you’ll get simple, scrumptious high-fiber recipes to attempt at dwelling. Whether or not you’re following a plant-based weight loss plan, consuming extra minimally processed meals, or just aiming for higher well being, these complete meals, fiber-packed choices will maintain you full, energized, and on monitor.
There are a number of well being advantages for fiber. Whilst you in all probability know that it helps promote good digestion, you will not be conscious of the promising profit that’s receiving increasingly consideration: fiber’s position in immune well being. We all know that heart problems, diabetes, and weight problems have underlying inflammatory processes. Dietary fiber could play a job to modulate the immune system and due to this fact lower the danger 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 Info Council survey, 86% of shoppers linked fiber with a wholesome digestive system and 73% related complete grains with coronary heart illness prevention. Whereas folks appear to have curiosity in fiber, the true problem is getting sufficient. Plus, folks are inclined to complain quite a bit about gastrointestinal points, corresponding to flatulence. For many, the frequent gastric misery will go away as folks 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 girls, and for women and men older than 50, an consumption of 30 and 21 grams, respectively. However People are falling severely in need of the advisable objective, with a mean consumption of about 15 grams per day.
Many complete plant meals are wealthy in various kinds of dietary fiber, corresponding to pectin, gum, mucilage, cellulose, hemicellulose, lignin, and soluble fiber. Consuming a wide range of fibers is recommended to realize the utmost advantages of a high-fiber weight loss plan.
Prime 13 Fiber-Wealthy Meals
In recognition of fiber’s advantages, I’m sharing a number of the high meals, suggestions, and recipes to spice up fiber consumption, utilizing knowledge from the SDA Nationwide Nutrient Database for Normal Reference.
1. Bran
One easy strategy 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 scorching cereal and pancakes to muffins and cookies. Many well-liked high-fiber cereals and bars are additionally filled with 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 embody a bean or two within the combine. Some folks expertise intestinal fuel and discomfort related to bean consumption, so they might be higher off slowly introducing beans into their weight loss plan. Attempt a wide range 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 because of 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 filled with tiny seeds, their fiber content material is often increased than that of many fruits. Get pleasure from berries year-round by benefiting from native berries in the summertime and consuming frozen, preserved, and dried berries throughout 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 (pink 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. An entire grain is basically all the 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 a wide range of grains and defines complete grains or meals constructed from them as containing all of the important components and naturally-occurring vitamins of all the grain seed. If the grain has been processed, the meals product ought to ship roughly the identical wealthy stability of vitamins which are discovered within the authentic grain seed. Select totally different complete grains, corresponding 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 reality, pea fiber has grow to be a preferred purposeful meals ingredient in lots of merchandise right this moment. Benefit from peas through the use of 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 vegetation with edible leaves, many with related 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, corresponding to walnuts, almonds, sunflower seeds, and hemp seeds, can present a hearty contribution to the day’s fiber advice, 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 strategy 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 time (zucchini, yellow squash) to winter squash (butternut, pumpkin, delicata), all 12 months is one other manner which you could ratchet up your fiber consumption. These nutritious gems are a part of the gourd household and contribute a wide range 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 (also called 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 common-or-garden spud, the highest vegetable crop on the earth, is plump with fiber. Since potatoes are so well-liked in America, they’re a simple manner 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 take pleasure in 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 filled with fiber, in addition to different essential 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 loss plan. Embody fruit at breakfast. Embody 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 few of the vegetation with the very best fiber content material on the earth could also be barely out of your consolation zone and, for that matter, time zone. A rainbow of Indigenous vegetables and fruit utilized in cultural meals traditions across the globe are very excessive in fiber. Introduce a number of new plant meals into your weight loss 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 folks obtain their fiber targets. As shopper curiosity in meals with purposeful advantages, corresponding to digestive well being and cardiovascular safety, continues to develop, count on to see an excellent higher 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 data per producer
Principal Picture: Blueberry Buckwheat Groats Bowl with Rosemary Balsamic French dressing
Be taught Extra About Fiber:
Get the Advantages of a Excessive Fiber Plant-Primarily based Weight-reduction plan
Prime Dietitian Suggestions 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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