Top 7 High Fiber Foods You Should Add to Your Diet

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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:

Top 7 High Fiber Foods You Should Add to 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.

FoodPortionAmount of Fiber
Banana1 medium3 g
Pear1 medium6 g
Orange1 medium4 g
Apple1 medium4 g
Prunes,dried 1/2 cup6 g
Raisins2 ounces2 g
Peaches, dried1/4 cup3 g
Figs, dried1/2 cup8 g

6. Squash

Squash contains fiber, minerals, vitamins and carotenoids. It can be made into side dish, soups, and salads.

FoodPortionAmount of Fiber
Crookneck squash, cooked1 cup3 g
Summer scallop squash, cooked1 cup5 g
Hubbard squash, cooked1 cup7 g
Zucchini squash, cooked1 cup3 g
Acorn squash, cooked1 cup9 g
Spaghetti squash, cooked1 cup2 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.

FoodPortionAmount of Fiber
Turnip greens, cooked1 cup5 g
Mustard greens, cooked1 cup5 g
Collard greens, cooked1 cup5 g
Spinach, cooked1 cup4 g
Beet greens, cooked1 cup4 g
Swiss chard, cooked1 cup4 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.

FoodPortionAmount of Fiber
Cow peas (blackeyes), cooked1 cup11 g
Pigeon peas, cooked1 cup9 g
Peas, split, cooked1 cup16 g
Peas, green, frozen1 cup14 g
Peas (edible podded), cooked1 cup5 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.

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FoodPortionAmount of Fiber
Raspberries, raw1 cup8 g
Blueberries, raw1 cup4 g
Currants (red and white), raw1 cup5 g
Strawberries, raw1 cup3 g
Boysenberries, frozen1 cup7 g
Gooseberries, raw1 cup6 g
Loganberries, frozen1 cup8 g
Elderberries, raw1 cup10 g
Blackberries, raw1 cup8 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.

FoodPortionAmount of Fiber
Lima beans, cooked1 cup14 g
Adzuki beans, cooked1 cup17 g
Broad beans (fava), cooked1 cup9 g
Black beans, cooked1 cup15 g
Garbanzo beans, cooked1 cup12 g
Lentils, cooked1 cup16 g
Cranberry beans, cooked1 cup16 g
Black turtle soup beans, cooked1 cup17 g
Kidney beans, cooked1 cup16 g
Navy beans, cooked1 cup19 g
White beans, small, cooked1 cup19 g
French beans, cooked1 cup17 g
Mung beans, cooked1 cup15 g
Yellow beans, cooked1 cup18 g
Pinto beans, cooked1 cup15 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.

FoodPortionAmount of Fiber
Oat bran, raw1 ounce12 g
Wheat bran, raw1 ounce12 g
Corn bran, raw1 ounce22 g
Rice bran, raw1 ounce6 g
Fiber One Bran Cereal1/2 cup14 g
All-Bran Cereal1/2 cup10 g
Fiber One Chewy Bars1 bar9 g

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