Dietary fiber or “roughage” is a vital nutrient required for proper digestion of foods and keeping you fuller longer.
Reduced blood pressure, lower cholesterol, and a decreased risk for stroke, diabetes, and various gastrointestinal diseases are some of the health benefits of fiber intake in your diet.
High fiber foods are like beans, lentils, popcorn, dried fruits & nuts, avocados, chia seeds, acorn squash, green peas, collard greens, broccoli, berries, oranges, and sweet potato, etc.
Studies have shown that the current daily value (DV) for dietary fiber is 28 grams. According to the Institute of Medicine, it is recommended that in adults 50 grams or younger, women should consume 25 grams of fiber and men 38 grams daily. In adults 51 grams or older, women should consume 21 grams of fiber and men 30 grams daily.
Given below is a list of some high fiber foods you can add to your diet-
Avocados
Avocados simply can go with everything—toast, salads, entrees, eggs—and while they are usually recognized for their heavy dose of healthy fats, there are 10 grams of fiber in one cup of avocado.
The Nutrition Facts for Avocados are 13g (48% of DV) fiber per cup and 7g (24% DV) fiber per 100g.
Berries
Berries get a lot of recognition for their antioxidants, but they are also full of fiber. Simply a cup of fresh blueberries can give you nearly 4 grams of fiber, and there is almost the same amount of fiber in a cup of frozen unsweetened blueberries. Other berries include Blackberries, strawberries, and raspberries are also great sources of fiber. Of course, one of the most significant benefits of berries is that they are naturally low in calories, too.
The Nutrition Facts for Berries are 4g (13% of DV) fiber per cup and 2g (9% DV) fiber per 100g. It varies according to the kind of berries you are consuming.
Apples
That old saying “an apple a day keeps the doctor away” is not necessarily valid, according to some research. But the fruit can boost your fiber intake. There are nearly 4 grams of fiber in an apple, depending on its size, but this serving amount may help protect arteries and lower cholesterol.
The Nutrition Facts for Apples are 3g (11% of DV) fiber per cup and 2g (9% DV) fiber per 100g.
Broccoli
This veggie can get classified as a fiber vegetable. Its cruciferous nature—meaning it belongs to the cauliflower, cabbage, and kale family—makes it rich in multiple nutrients in addition to fiber. Studies have shown that broccoli’s 5 grams of fiber per cup can surely support the bacteria in the gut, which can help your gut stay healthy and balanced.
The Nutrition Facts for Broccoli are 5g (18% of DV) fiber per cup cooked and 3g (12% DV) fiber per 100g.
Beans
Lentils and other beans are a simple way to add fiber into your diet in soups, stews, and salads. Some beans, such as edamame (which is a steamed soybean), are a great fiber-filled snack. The fiber in a half-cup serving of shelled edamame is nearly 9 grams. And the bonus is all of these provide a great source of protein, too. Some bakers have even started including beans or bean flours in their baked dishes, which study proves can still make quality cakes.
The Nutrition Facts for Beans are 19g (68% of DV) fiber per cup and 11g (38% DV) fiber per 100g. It differs for multiple kinds of beans.
Potatoes
Potatoes include sweet potatoes, red potatoes, purple potatoes, and even the plain old white potato are all good sources of fiber, one small potato with skin can give close to 3 grams of fiber. The potato veggie has a bad reputation for running in the wrong crowds—fries and chips, to name a few. However, when it is not fried in oil and slathered in salt, potatoes can give multiple benefits to health. The fiber in potatoes can additionally protect the intestinal wall from potentially harmful chemicals found in some foods and drinks.
The Nutrition Facts for Potatoes are 4g (14% of DV) fiber per cup and 3g (11% DV) fiber per 100g. It varies according to the varieties of potatoes consumed.
Whole Grains
Good message for bread lovers: Real whole grains, found in 100% whole wheat bread, whole-wheat pasta, brown rice, and oats, have a good amount of fiber. One suggestion by The Food and Drug Administration, whole grains should be mentioned or used as the first ingredient on a food package for it to be considered a real whole grain.
The Nutrition Facts for Whole grains are 5g (16% of DV) fiber per cup and 4g (14% DV) fiber per 100g. It varies according to many whole grains available.
Popcorn
There is hardly anyone who does not like Popcorn. The good news is popcorn also provides fiber (when it is consumed naturally and not covered in butter, like at the movies). This snack is a whole grain that can satisfy cravings with a hit of fiber. It has even been termed as the King of Snack Foods.
The Nutrition Facts for Popcorn are 2g (7% of DV) fiber per cup and 1g (3% DV) fiber per 100g.
Dried Fruits
Dried fruits such as figs, dates, and prunes can boost your fiber intake dramatically and are recommended for those struggling with gut issues. The sugar called sorbitol, which naturally presents in these fruits, can assist your bowels and lead to more comfort. However, excess eating can lead to cramping or diarrhea, so consume a small serving than having more.
The Nutrition Facts for Dried Fruits are 5g (17% of DV) fiber per oz and 16g (58% DV) fiber per 100g.
Nuts
Nuts are not only a great source of protein but also have healthy fats like sunflower seeds and almonds each has almost 3 grams of fiber in a serving. They can help you with nearly the 25-gram intake of fiber recommended by the FDA for women and the 38-gram recommended for men. Raw or dry-roasted nuts are preferred over the pre-packaged variety (which are generally cooked in oils that can add extra, unnecessary calories.) Even nut jars of butter can pack a punch of fiber.
The Nutrition Facts for Nuts are 4g (13% of DV) fiber per oz of a handful and 13g (45% DV) fiber per 100g. It differs according to the varieties of nuts.
Below is the breakout of the adequate intake by age and gender for fiber:
- 1-3 years old: 19g/day
- 4-8 years old: 25g/day
- Boys 9-13 years old: 31g/day
- Boys 14-18 years old: 38g/day
- Girls 9-18 years old: 26g/day
- Men 19-50 years old: 38g/day
- Men 50+ years old: 30g/day
- Women 19-50 years old: 25g/day
- Women 50+ years old: 21g/day
- Pregnant and Lactating Women: 28-29g/day
Differences in fiber requirements between men and women are set based on estimated energy needs, and data that suggests the amount of fiber for protective health effects against cardiovascular disease. In other words, people should consume certain fiber to gain health benefits.
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FAQ
Q1 What are the some good high fiber foods?
Ans Most vegetables, fruits, and grains have a larger volume and will keep you full and also keep the calories consumed well in check.
Q2 What are the benefits of high fiber foods?
Ans Reduced blood pressure, lower cholesterol, and a decreased risk for stroke, diabetes, and various gastrointestinal diseases are some of the health benefits of fiber intake in your diet.
Q3 What breakfast foods are high in fiber?
Ans Oats are high in fiber as well as apples and other fruits. You could also add vegetables to an egg scramble for higher fiber content.
