Dietary fibers are important nutrients required for proper digestion of foods and function of the digestive tract. A deficiency in fiber can lead to hemorrhoids, constipation and elevated levels of cholesterol or sugar in the blood. The current daily value for dietary fiber is 25 grams.
You can see below for the Top 7 High Fiber Foods You Should Add Into Your Diet:
7. Fruits
Some fruits are naturally packed with fiber. These includes apples, bananas, pears and oranges.
You should opt to include fruits at breakfast every morning instead of juice or you can mix dried fruits into yogurts, cereals and salads.
Food | Portion | Amount 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 |
6. Squash
Squash contains fiber, minerals, vitamins and carotenoids. It can be made into side dish, soups, and salads.
Food | Portion | Amount of Fiber |
Crookneck squash, cooked | 1 cup | 3 g |
Summer 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 |
5. Green and Leafy Vegetables
Deep and dark green leafy vegetables are loaded with mineral, vitamins, beta-carotene and fiber as well. There are plants with edible leaves that ahave high-fiber content.
Food | Portion | Amount 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 |
4. Sweet Peas
Peas like dried and fresh green peas are naturally rich in fiber. You can add peas in soups, salads, dips or as side dish.
Food | Portion | Amount of Fiber |
Cow peas (blackeyes), cooked | 1 cup | 11 g |
Pigeon peas, cooked | 1 cup | 9 g |
Peas, split, cooked | 1 cup | 16 g |
Peas, green, frozen | 1 cup | 14 g |
Peas (edible podded), cooked | 1 cup | 5 g |
3. Berries
Berries are not only rich in antioxidant but in fiber as well. It yields one of the best fiber-per-calorie because they are packed with tiny seeds. You can add them as toppings in salads, cereal, yogurt and desserts.
Food | Portion | Amount of Fiber |
Raspberries, raw | 1 cup | 8 g |
Blueberries, raw | 1 cup | 4 g |
Currants (red and white), raw | 1 cup | 5 g |
Strawberries, raw | 1 cup | 3 g |
Boysenberries, frozen | 1 cup | 7 g |
Gooseberries, raw | 1 cup | 6 g |
Loganberries, frozen | 1 cup | 8 g |
Elderberries, raw | 1 cup | 10 g |
Blackberries, raw | 1 cup | 8 g |
2. Beans
Beans are the most naturally rich sources of fiber, including protein, minerals and vitamins. You can add a variety of beans as an animal protein replacement in side dishes, soups and salads.
Food | Portion | Amount 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 |
1. Bran
Bran from various types of grains are rich in dietary fiber. Oat bran, which is high in soluble fiber, has been known to lower blood cholesterol levels. Corn, wheat and rice bran are high in insoluble fiber, that helps prevent constipation.
Brans can be added into your favorite foods, such as cereal and pancakes, Also many high-fiber cereals and bars are also added with bran.
Food | Portion | Amount of Fiber |
Oat bran, raw | 1 ounce | 12 g |
Wheat bran, raw | 1 ounce | 12 g |
Corn bran, raw | 1 ounce | 22 g |
Rice bran, raw | 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 |