Top 20 High Fiber Foods You Should Eat

What is Fibre?

High fiber fruits and vegetables: Fibre is a kind of carbohydrates that the body is unable to process. It is often referred to as bulk or roughage. High fiber foods vegetables, fruits, nuts, seeds, legumes, plus whole grains are the major sources of fibre. Eating enough fibre in your diet helps promote cardiac wellness, gut health, High Fiber Foods for weight loss, and regular, healthy bowel movements. It may also reduce your chance of developing diabetes.

Fibre Types

The macronutrients that the human body breaks down and consumes for energy include fats, proteins, and carbs. The dietary fiber is distinct in that it is not absorbed or digested by the body. Soluble and insoluble fibres are the two different forms of fibre. Soluble and insoluble fibres may both be found in some foods high in fiber. 

Soluble

In water, soluble fibre dissolves. Soluble fibre, when mixed with water, produces a gel-like appearance that enhances the size, form, and texture of faeces and facilitates the passage of bowel motions. Because soluble fibre increases the number of good bacteria in the intestines, it may help improve gut health.

Food high in fiber are great sources of soluble fiber:

Carrots, Apples, Oats, Citrus Fruits, Psyllium, Ground Flax Seeds, Apricots, Sunflower Seeds, Sweet Potatoes, Avocados

Insoluble

Water does not dissolve insoluble fibre. This kind of fibre helps hasten the transit period of the gut, making it easier for faeces to pass through your digestive system.

Rich in insoluble fibre are the foods listed below:

• Apples with skin
• Pears with skin
• Lentils with beans
• Berries
• flour made from whole wheat
• Bran made with wheat
• Cauliflower  
• Potatoes
• Dried apricots, prunes, raisins, dates, spinach, and okra
• Almonds
• Cashews
• Popcorn

Benefits of Fiber

There are several health advantages of foods with high fiber! The following are a few advantages of fibre for health:

• Help in treating and preventing constipation
• Help in reducing the pace at which sugar and carbs are absorbed, helping to keep blood sugar levels in check.
• Might potentially lower the chance of colorectal cancer
• May enhance satiety and prolong feelings of fullness, which might assist in weight management.
• This may lessen the likelihood of diverticulitis
• Boost GUT microbial diversity to promote general gut health.

What Daily Amount of Fibre Should I Eat?

Consume 25 to 35 grammes of fibre per day from diet, not supplements. The typical American adult, on the other hand, does not reach this requirement, taking an average of just 15 grammes of fibre daily due to the Standard American Diet’s frequent high concentration of low-fiber and processed foods.

Low Calorie High-Fiber Foods

Oats: Both soluble and insoluble fibre may be found in oats. A serving of half a cup of oats provides 4 grammes of dietary fibre. Additionally, beta-glucan, a soluble fibre kind found in oats, may help lower LDL (or “bad”) cholesterol levels and enhance blood sugar regulation. Oats taste well in baked goods, muesli, muesli overnight and as oat flour in baking.

Sunflower Seeds: Soluble fibre may be found in sunflower seeds. Sunflower seeds include 3 grammes of dietary fibre and 6 grams of protein in a quarter-cup serving! Savour sunflower seeds your own, in salads, as a topping for yoghurt, or in trail mix.

A single tablespoon about ground flaxseeds contains two grammes of protein and 3.5 grammes of fibre! Alternatively, you may purchase whole flaxseeds as well as grind them yourself. Because ground flaxseeds are simpler to process and absorb, your body will benefit fully from all of the nutrients included in the seeds. Smoothies, baked goods and muesli all taste fantastic with ground flaxseeds.

Carrots: 4.6g of fibre are included in a single cup of chopped carrots. Beta carotene, that is also found in carrots, is transformed into vitamin A to promote eye health!

Apricots: 2.1 grammes of fibre may be found in one apricot. Another tasty option to increase your intake of fibre is with dried apricots. Dried apricots may be used for porridge, cereal, or homemade energy bites!

Broccoli: One cruciferous vegetable that has several health advantages is broccoli! 2.4g of fibre is found in a cup of raw broccoli. Savour broccoli raw or roasted as an additional food, chopped and added to sauces, stir-fried, or added to soups.

Lentils: 8g of fibre and 9g of plant-based protein may be found in a half-cup of cooked lentils! Another excellent source of iron is lentils. Lentils are a delicious plant-based meat substitute with tacos, spaghetti, and burgers. They also work nicely in soups! One of the greatest high fiber foods available is this one.

Avocados: The soluble and insoluble fibre found in avocados. A third of an avocado fruit, or one serving, has 4.5 grammes of fibre. Savour one avocado in its whole for 13.5 grammes of fibre! Avocados are great on salads, as a nutritious spread for sandwiches or wraps, in guacamole, in smoothies and even in handmade sweets like chocolate avocado pudding!

Sweet potatoes: 4g of fibre, mostly soluble fibre, may be found in a medium sweet potato! In addition, sweet potatoes provide beta carotene (which the body converts to vitamin A), potassium, and B vitamins. Diced, roasted, baked, mashed, and added to salads are all excellent ways to enjoy sweet potatoes!

Black beans: half a cup portion of black beans provides 7.6 grammes of plant-based protein and 7.5 grammes of fibre! Another good source of iron is black beans. Black beans are delicious as beans and rice, or as a topping for salads, tacos, burgers, and burritos!

Almonds: Twenty to twenty-four almonds, or one ounce, provide three grammes of fibre and 6 grams of protein! Vitamin E, an antioxidant, is also abundant in almonds. Savour almonds on on their own, as trail mix, over yoghurt, muesli, salads and baked goods.

Walnuts: A 1-ounce portion, or around 7 walnuts, has 4.3 grammes of protein and 1.9 grammes of fibre! Omega-3 fatty acids, that are abundant in walnuts, may help maintain heart and brain function.4,5 Eat walnuts raw, add to oatmeal or yoghurt, add to salads, and blend into smoothies or baked goods.

Quinoa: 5g of fibre and eight grammes of plant-based protein may be found in one cup of cooked quinoa! Grain quinoa is inherently gluten-free. Quinoa is often referred to be a grain even though it is really a seed that is cooked like one. Quinoa may be eaten hot as morning cereal, as an additional meal, or as a salad.

Brown Rice: 3g of fibre may be found in a quarter-cup of dried brown rice. In addition, rice contains magnesium, calcium, iron, and manganese. Savour rice in a variety of lunch or supper meals, as well as as an appetiser, soup, and hot breakfast substitute.

Chia Seeds: There are 9.8 grammes of fibre and 4.7 grams of protein in only two tablespoons of chia seeds! Chia seeds are rich in calcium, iron, magnesium, phosphorus, zinc, vitamin B1, and vitamin B3. They are also a very healthy food. Savour chia seeds in baked goods, smoothies, jams, overnight oats, porridge, and chia pudding.

Seeds from pumpkins: Eight grams of plant-based protein and 1.7 grams of fibre may be found in a quarter-cup of pumpkin seeds! In addition, pumpkin seeds are high in iron, zinc, magnesium, and antioxidants. Savour pumpkin seeds on salads, in baked goods, as a trail mix, or by the handful!

Guava: Three grams of fibre may be found in one tiny guava fruit! Vitamin C and antioxidants abound in guava fruits. Fresh guava fruit tastes great on yoghurt, muesli, porridge, smoothies, desserts and much more!

Strawberries: 2.9 grams of fibre are included in one cup of strawberries. A low-glycemic food that is high in vitamin C is strawberries. Savour strawberries on their own, in baked goods, smoothies, jams, and sauces!

Cauliflower: There are 2.1 grammes of fibre in one cup of chopped, uncooked cauliflower. In addition, cauliflower is a great source of vitamin K, folate (commonly known as vitamin B9), and C. Savour roasted cauliflower as a side dish, chopped and added to tacos, burritos, hamburgers, mashed potatoes, salads, and more!

Prunes: Dried plums, or prunes, are an excellent source of fibre! Five prunes to a dish equals three grammes of fibre. In addition, prunes are a great source of iron, magnesium, copper, vitamin B6, vitamin A, and vitamin C! Prunes may be eaten raw, chopped and added to cereal, trail mix, baked goods, granola, and smoothies.

High Fiber Foods for Toddlers

If your child’s bowel habits are irregular, fiber may be your first concern. This vitamin is essential vitamins and Minerals for Optimal Well-Being for your infant or toddler’s normal feeding schedule, but it’s particularly useful when they’re constipated!

• Raspberries
• Pears
• Avocados
• Beets
• Carrots
• Quinoa
• Lentils
• Artichokes
• Ground Sunflower Seeds
• Flaxseed Meal

Simple Ways to Increase Your Daily Fibre Intake

• The best high fiber foods is to blend fruits and veggies like bananas, spinach, berries, ground flax seeds, plus your preferred protein powder to create a smoothie.
• Chop up veggies like tomatoes, mushrooms or zucchini and toss them into your preferred spaghetti sauce.
• When making your own burgers, ground beef for spaghetti night, or taco meat, add some lentils or black beans.
• For a snack, grab a bit of fruit then add almonds or seeds.
• Increasing the amount of plant-based meal methods to increase your intake of high fiber low carb foods. Fruits, high fiber vegetables, whole grains, legumes, nuts, seeds, herbs, and spices.

References 

Healthline 

NIH