High-fiber foods: 38 healthful options

When a person includes high-fiber foods in their diet, it has many benefits, such as keeping the gut healthy, boosting heart health, and promoting weight loss. According to the most up-to-date Dietary Guidelines for Americans, the adequate inhalation ( AI ) of character for adult men is 33.6 grams ( gram ) per day, and 28 gravitational constant for adult women. But most people in America do not meet this goal. The average fiber consumption in the United States is 17 g, and only 5 percentage of people meet the adequate daily consumption.

People need to get both soluble and insoluble character from their diet. Eating a varied high-fiber diet means getting batch of fruits, vegetables, legumes, and hale grains. In this article, we provide a list of 38 sanitary, high-fiber foods — explaining how much fiber each one has — to help people boost their daily fiber intake.

High-fiber fruit

People can boost their daily fiber intake by including healthful fruits as a bite between meals. Some fruits contain more fiber than others .

21. Avocado

Avocado is full of healthful monounsaturated fats that are beneficial to heart health. They are democratic in salads and for making dips. Fiber content : One peeled avocado contains 9.2 g of roughage ( 27.4 percentage of AI ) .

22. Pear

Pears are full of fiber, equally well as vitamins C and A, vitamin bc and calcium. Keep a few pears in the fruit bowl, or serve them with dessert. Fiber content : One medium pear contains 5.5 g of character ( 16.4 percentage of AI ) .

23. Apple

Apples are a beneficial reference of vitamins C and A and vitamin bc. Make certain to eat the skin vitamin a well as the apple human body, as the clamber contains much of the fruit ’ s fiber. Fiber content : One bombastic apple contains 5.4 gram of character ( 16.1 percentage of AI ) .

24. Raspberries

Raspberries are a capital informant of antioxidants. These red berries besides contain vitamins C and K. Fiber content : Half a cup of raspberries contains 4 guanine of fiber ( 11.9 percentage of AI ) .

25. Blackberries

similarly to raspberries, blackberries are full of sanitary antioxidants and are a great source of vitamins C and K. Fiber content : Half a cup of blackberries contains 3.8 thousand of character ( 11.3 percentage of AI ) .

26. Prunes

Prunes, or dried plums, can help promote digestive health. Although gamey in fiber, prunes can besides be high in carbohydrate, so eat these in moderation. Fiber content : Five prunes contain 3.4 g of character ( 10.1 percentage of AI ) .

27. Orange

Oranges are surprisingly a good beginning of character. Oranges are full moon of vitamin C, which is necessity for health. Fiber content : One orange contains 3.4 gram of fiber ( 10.1 percentage of AI ) .

28. Banana

Bananas are a bang-up reference of nutrients, including potassium, magnesium, and vitamin C. They can be included in baking or eaten on their own as a bite. Fiber content : One medium banana contains 3.1 g of fiber ( 9.2 percentage of AI ) .

29. Guava

not alone is this tropical fruit a reservoir of fiber, but it besides has a very high measure of vitamin C and contains vitamin A. Try guava in smoothies or juices. The rinds are edible, which means they can make a bang-up fruit nosh when on the run. Fiber content : One guava yield contains 3 gram of character ( 8.9 percentage of AI ) .

High-fiber nuts and seeds

Nuts and seeds provide numerous health benefits. They contain healthful fats, high concentrations of protein, and they often have essential omega-3 fatty acid fatso acids. High-fiber nuts and seeds include :

30. Buckwheat

share on PinterestPeople can use buckwheat to make soba noodles. Despite its name, buckwheat is a seeded player and not a grain. Buckwheat groats are grain-like seeds from a implant that is more closely related to rhubarb than pale yellow. It is rich people in magnesium and zinc. Buckwheat does not contain gluten. People traditionally use buckwheat in Japan for making soba noodles. It has besides gained popularity in other countries.

People can add the groats to breakfast cereal or smoothies. Buckwheat flour is an excellent gluten-free alternative to plain flour for baking and cook. Fiber content : Half a cup of buckwheat groats contains 8.4 thousand of fiber ( 25 percentage of AI ) .

31. Chia seeds

People originally cultivated chia seeds in Central America. not entirely are these comestible seeds high in fiber, but they besides contain high levels of omega-3 fatty acid, protein, antioxidants, calcium, and iron. People may get more health benefits from ground chia seeds. Buy them ground up or blitz the seeds into a fine powderize, using a food processor or mortar and pestle. Fiber content : Each tablespoon of chia seeds contains 4.1g of fiber ( 12.2 percentage of AI ) .

32. Quinoa

Quinoa is another pseudocereal and is besides an comestible seeded player. This seed is high in antioxidants, magnesium, vitamin bc, and copper, adenine well as vitamins B-1, B-2, and B-6. Quinoa is utilitarian for people who are sensible to gluten. Quinoa flour is excellent for baking, and people often include the flakes in breakfast cereals. Fiber content : Half a cup of quinoa contains 2.6 gram of fiber ( 7.7 percentage of AI ) .

33. Pumpkin seeds

Pumpkin seeds are a brainy source of healthful monounsaturated and polyunsaturated fats, adenine well as magnesium, and zinc. Fiber content : A quarter cup of pumpkin seeds contains 1.9 gravitational constant of fiber ( 5.7 percentage of AI ) .

34. Almonds

Almonds are high in vitamin E, which acts as an antioxidant, a well as calcium and sanitary, monounsaturated and polyunsaturated fatty acids. Fiber content : Ten almonds contain 1.5 g of character ( 4.5 percentage of AI ) .

35. Popcorn

Popcorn is a sanitary, whole food nosh. It is a beginning of zinc, vitamin bc, and vitamin A. Avoid popcorn brands eminent in sugar and salt. Fiber content : One cup of popcorn contains 1.2 deoxyguanosine monophosphate of roughage ( 3.6 percentage of AI ) .

Whole grains

wholly grains help to keep the heart healthy and make people feel entire after meals. High-fiber whole grains include :

36. Freekeh

People make freekeh from roasted green pale yellow. They use it as a side to kernel or interracial into salads to add message and a balmy relish. Fiber content : Freekeh contains 13.3 g of fiber per 100 g ( 39.6 percentage of AI ) .

37. Bulgur wheat

Bulgur wheat is the wheaten grain popular in Middle Eastern cuisine. Processing bulgur wheat involves cracking the pale yellow microbe open and parboiling it. Bulgur wheat is a traditional component in tabbouleh and pilaf. Use it as an alternative to rice in warm salads. Bear in mind that it is not gluten-free. Fiber content : Bulgur pale yellow contains 4.5 guanine of fiber per 100 g ( 13.4 percentage of AI ) .

38. Pearled barley

Pearled barley is great as a side to meats, or in salads or stews. Fiber content : Pearled barley contains 3.8 deoxyguanosine monophosphate of fiber per 100 gigabyte ( 11.3 percentage of AI ).

Tips to increase fiber in the diet

The following tips can help people increase the total of fiber they get in their diet each day :

  • avoid peeling vegetables, as the skins contain plenty of fiber, including cellulose
  • swap white bread for wholemeal bread
  • swap white rice for brown rice
  • try using steel-cut or rolled oats instead of instant oats
  • aim for at least 2 ½ cups of vegetables and 2 cups of fruit each day
  • choose starchy vegetables
  • use psyllium husk or other fiber supplements when unable to meet the adequate intake through diet

Summary

Fiber is an essential part of a healthful diet, though most people in the U.S. do not meet the recommended daily fiber intake.

A high-fiber diet helps to prevent constipation, maintain kernel health, and feed the good bacteria in the catgut. It can besides help with weight personnel casualty. People can increase the measure of character they get from their diet by choosing high-fiber foods and following certain dietary tips, such as not peeling off edible skins on fruit and vegetables. Foods that are naturally rich in fiber have many other health benefits, besides. Eating a wide-eyed assortment of whole foods will help people meet their daily needs for roughage and other key nutrients .

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