Fiber-rich foods are an essential part of the daily diet.
It avoids the process of digestion in the stomach and goes right to the gut.
It is not surprising that studies indicate people who consume a high amount of fiber tend to be the healthiest.
For instance, those who consume diets high in fiber have a lower risk of Type 2 diabetes, obesity, and heart disease. In addition, they usually live longer than those who do not consume fiber-rich foods.(6,7,8,9)
Experts recommend 25 grams daily for women and 38 grams for men.(10)
In spite of recommendations, the majority of people consume only about half that amount or 15-17 grams of fiber each day.(11)
It is relatively simple to increase your intake of fiber, and fortunately, some foods that are quite high in fiber are also tasty and quite easy to add to the diet.
The following is a list of 20 fiber-rich foods that are healthy and satisfying.
All the nutritional data on fiber content is available from the USDA nutrient database.(12)
1. Artichoke (5.4%)
The artichoke is a vegetable that is high in many nutrients though it isn’t talked about very much. It’s one of the best fiber-rich foods.(13)
Fiber content: 6.9 grams in a whole artichoke or 5.4 grams per 100 grams
There are many high-fiber foods to choose from.
2. Avocado (6.7%)
Unlike most fruits, the avocado is high in healthy fats instead of carbohydrates.(14)
Avocados are very high in vitamin E, vitamin C, magnesium, potassium, and various B vitamins. They also have many health benefits.(15)
Fiber content: 10 grams in a cup of avocados or 6.7 grams per 100 grams
3. Carrots (2.8%)
The carrot is tasty, extremely nutritious, and a crunchy root vegetable.
Carrots are high in vitamins K and B6, magnesium, and beta-carotene, an antioxidant the body converts into vitamin A.(16)
Fiber content: 3.4 grams in a cup of 2.8 grams per 100 grams. This is extremely high considering the fact carrots are quite low in calories.
4. Bananas (2.6%)
Bananas provide a good source for many nutrients that include vitamin C, potassium, and vitamin B6. (17)
Fiber content: 3.1 grams in a medium banana or 2.6 grams per 100 grams
A banana that is green or unripe contains a substantial amount of resistant starch, an indigestible carbohydrate that performs like fiber.(18)
Other Fruits High in Fiber
Blueberries (3.6 grams per cup) and blackberries (76 grams per cup)
5. Pears (3.1%)
Pears are one of the best sources of fiber. They are both tasty and nutritious.
The pear is a popular type of fruit that is both delicious and nutritious. It is one of the best fruit sources of fiber.(19)
Fiber content: 5.5 grams in a medium pear or 3.1 grams per 100 grams
6. Broccoli (2.6%)
Broccoli is a vegetable that is very high in nutrients.
It is packed full of vitamin C, vitamin K, iron, manganese, potassium, B vitamins, folate, antioxidants, and potent nutrients for fighting cancer.(20)
Broccoli also has a high amount of protein compared to the majority of vegetables.
Fiber content: 2.4 grams per cup or 2.6 grams per 100 grams.
7. Raspberries (6.5%)
Raspberries are nutritious berries that have a very strong flavor. They are packed full of vitamin C and manganese.(21)
Fiber content: 8 grams of fiber per cup or 6.5 grams per 100 grams.
8. Lentils (7.9%)
Lentils are quite inexpensive and rank among the most nutritious foods in the world. They are very high in protein and are also packed with many important nutrients.(22)
Fiber content: 15.6 grams per cup of cooked lentils or 7.9 per 100 grams.
9. Oats (10.6%)
Oats may be one of the healthiest grain foods on earth. They contain a substantial amount of vitamins, minerals, and antioxidants.
Oats also contain beta-glucan, a powerful soluble fiber that is quite beneficial for controlling blood sugar and cholesterol levels.(23)
Fiber content: 16.5 grams per cup of raw oats or 10.6 grams per 100 grams.
10. Split Peas (8.3%)
Split peas are produced from the dried, peeled, and split seeds of peas.(24)
Fiber content: 16.3 grams per cup of cooked split peas or 8.3 per 100 grams
11. Apples (2.4%)
Apples are quite tasty, satisfying, and quite high in fiber.
.Fiber content: 4.4 grams in a medium-sized apple or 2.4 grams per 100 grams
12. Strawberries (2%)
Some people probably believe strawberries taste better than any junk food available on the market.
In addition to tasting great, they are also packed with a ton of nutrients that include vitamin C, manganese, and an abundance of powerful antioxidants.(26)
Fiber content: 3 grams in a cup or 2 grams per 100 grams. This is a very high content considering how few calories are in strawberries.
13. Beets (2.8%)
Beetroots are vegetables that contain a substantial amount of essential nutrients that include potassium, iron, manganese, and copper.
Beets are also packed with a variety of inorganic nitrates. These nutrients have many health benefits that include regulating blood pressure and exercise performance.(27)
Fiber content: 3.8 grams per cup or 2.8 grams per 100 grams
14. Sweet Potatoes (2.5%)
Sweet potatoes are quite filling and have a sweet flavor. They are high in beta-carotene, B vitamins, and a variety of minerals.(28)
Fiber content: There are 3.8 grams of fiber in a medium-sized boiled sweet potato (without skin) or 2.5 grams per 100 grams.
15. Dark Chocolate (10.9%)
Dark chocolate is a very delicious food.
In addition to being delicious, it is also very high in nutrients and is higher in antioxidants and nutrients than many other foods in the world.(29)
Fiber content: 3.1 grams in a 1-ounce piece or 10.9 grams per 100 grams.
It is important to choose dark chocolate that contains 70-95 percent cocoa and not the type that is packed with sugar.
16. Kidney Beans (6.4%)
Kidney beans are a very popular food in the legume family. Like other legumes, they are packed with plant-based protein and various other types of nutrients.(30)
Fiber content: 11.3 grams per cup of cooked beans or 6.4 per 100 grams
17. Brussels Sprouts (3.8%)
The Brussels sprout is a vegetable that is related to broccoli. Brussels sprouts contain a high amount of vitamin K, folate, potassium, and some potent antioxidants that contain cancer-fighting qualities.(31)
Fiber content: 3.3 grams per cup or 3.8 grams per 100 grams
Other Vegetables That Are Fiber-Rich Foods
Nearly all vegetables contain an abundance of fiber. Other fiber-rich foods include kale (3.6%), spinach (2.2%), and tomatoes (1.2%).
18. Almonds (12.5%)
Almonds are very popular tree nuts, with beneficial nutrients, including manganese, magnesium, vitamin E, and healthy fats.(32)
Fiber content: 3.5 grams per ounce or 12.5 grams per 100 grams
19. Popcorn (14.5%)
If you wish to increase your intake of fiber, popcorn may be just the snack you want to eat.
Popcorn that is air-popped is extremely high in fiber content in each calorie. However, if you add fat (butter), the ratio between fiber/calorie will be reduced dramatically.(33)
Fiber content: 14.5 grams per 100 grams.
Other Grains That Are Fiber-Rich Foods
Most all whole grains contain a significant amount of fiber.
20. Chickpeas (7.6%)
Chickpeas are legumes that are loaded with a significant amount of nutrients that include minerals and protein.(34)
Fiber content: 12.5 grams per cup of cooked chickpeas or 7.6 per 100 grams.
Other Legumes That Are Fiber-Rich Foods
The majority of legumes are extremely high in protein, all kinds of nutrients, and fiber. They are cheap sources of quality nutrition when they are prepared properly.
Other legumes that are high in fiber include black beans (8.7%), baked beans (5.5%), edamame (5.2%), and lima beans (5.3%).
Summer Banks, Director of Content at Dietspotlight, has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with doctors specializing in weight loss and completed coursework in nutrition at Stanford University. full bio.