22 High-Feed Foods You Must Eat

Fiber is extremely important.

It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits.

Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation.

According to the Academy of Nutrition and Dietetics, you should consume approximately 14 grams of fiber per 1,000 calories. This translates to roughly 24 grams of fiber for women and 38 grams for men.

An estimated 95% of American children and adults don’t get the recommended daily fiber intake. In America, the average daily fiber intake is estimated to be 16.2 grams (4Trusted Source).

It is easy to increase your fiber intake by simply incorporating high-fiber foods into your diet.

What’s fiber?

Fiber can be defined as any carbohydrate your body cannot digest. Your body may not use fiber as fuel, but that doesn’t mean it is less important for your overall health.

Dietary fiber can offer the following benefits when you consume it:

  • Reduce cholesterolThe body can reduce its intake of fiber by increasing the amount in the digestive tract.Cholesterol absorption. This is particularly true if statins are used to lower cholesterol and fiber supplements such as psyllium fiber are used.5).
  • Promoting healthy weight.Foods high in fiber, such as fruits and vegetables, tend to have lower calories. Fiber can also slow down digestion to make you feel fuller longer.6).
  • Bulking up the digestive tract.Fiber can be beneficial for those who suffer from constipation and a slow digestive system. Because fiber is not digested by the body, it adds bulk to your digestive tract. This stimulates your intestines.
  • Promoting blood sugar control.High fiber foods can take longer to digest. This allows you to maintain a consistent level of blood sugar, which is particularly helpful for people with diabetes.7).
  • Reduce your risk of gastrointestinal cancer.Fiber can help protect against certain types of cancer, such as breast and stomach cancers.colon cancer. This could be due to the fact that certain types of fiber (e.g., pectin) may possess antioxidant-like properties.8).

Fiber has many health benefits. However, it is important to gradually introduce fiber-containing foods over the course of several days to avoid any adverse effects such as gas and bloating.

These symptoms can be reduced by drinking plenty of water and increasing your fiber intake.

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These 22 high-fiber foods are both nutritious and healthy.

1. Pears (3.0 grams)

The pear is a popular fruit that’s both tasty and nutritious. It is one of the most nutritious fruit sources for fiber.

Fiber content5.5g in a medium-sized raw pear or 3.1g per 100g (9Trusted Source).

2. Strawberries (2 grams)

Strawberries are a delicious, healthy option that can be eaten fresh.

They are also one of the most nutritious fruits that you can eat. They contain lots of vitamin C, manganese and powerful antioxidants. Try some in this banana strawberry smoothie.

Fiber content3 grams in 1 cup fresh strawberries or 2 grams for 100 grams10Trusted Source).

3. Avocado (6.7 grams)

The avocado is a unique fruit. It’s not high in carbohydrates, but it’s full of healthy fats.

Avocados contain high levels of vitamin C, potassium and magnesium as well as vitamin E and other B vitamins. Avocados have many health benefits. Try them in one of these delicious avocado recipes.

Fiber content10g in 1 cup raw avocado; 6.7g per 100g11Trusted Source).

4. Apples (2.4 grams)

Apples are among the tastiest and most satisfying fruits you can eat. They also contain a lot of fiber.

We especially like them in salads.

Fiber content4.4g in a medium-sized raw apple; 2.4g per 100g12Trusted Source).

5. Raspberries (6.5g)

Raspberries are highly nutritious with a very strong flavor. They are high in vitamin C and manganese.

Try blending some into this raspberry tarragon dressing.

Fiber contentA cup of raw raspberries has 8 grams fiber and 6.5 grams for every 100 grams.13Trusted Source).

6. Bananas (2.6 grams)

Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium.

A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. Try them in a nut butter sandwich for a hit of protein, too.

Fiber contentMedium-sized bananas contain 3.1g, while 100g of regular bananas have 2.6g.14Trusted Source).

Other high-fiber fruits

7. Carrots (2.8 grams)

The carrot is a root vegetable that’s tasty, crunchy, and highly nutritious.

It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.

Toss some diced carrots into your next veggie-loaded soup.

Fiber contentThere are 3.6g in one cup of raw carrots and 2.8g per 100 grams.17Trusted Source).

8. 8. Beets (2.8 grams)

The beet, or beetroot, is a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium.

Beets also contain inorganic Nitras, which have been shown to have many benefits for blood pressure regulation and exercise performance (18Trusted source).

Give them a go in this lemon dijon beet salad.

Fiber contentRaw beets are 3.8g per cup, and 100g is 2.8g.19Trusted Source).

9. Broccoli (2.6g)

Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.

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It is rich in vitamin C, vitamin K and folate.

Broccoli has a higher protein content than most vegetables. We like turning them into a slaw for various uses.

Fiber content 2.4 grams per cup, or 2.6 grams per 100 grams (20Trusted Source).

10. Artichoke (5.4 grams)

The artichoke doesn’t make headlines very often. This vegetable is rich in nutrients and is one of the best sources of fiber.

Just wait until you try them roasted.

Fiber content6.9g in 1 raw globe, French artichoke or 5.4g per 100 grams21Trusted Source).

11. Brussels sprouts (3.8g)

The Brussels sprout is a cruciferous vegetable that’s related to broccoli.

They’re very high in vitamin K, potassium, folate, and potent cancer-fighting antioxidants.

Try out Brussels sprouts roasted with apples and bacon or drizzled with balsamic vinegar.

Fiber content3.3g per cup of raw Brussels sprouts or 3.7g per 100 grams22Trusted Source).

Other high-fiber vegetables

Nearly all vegetables have significant fiber content. Some other notable examples are:

All raw vegetable values are included.

12. Lentils (7.3g)

Lentils are very cheap and among the most nutritious foods. They are high in protein, and rich in many essential nutrients.

This lentil soup is spiced up with cumin, coriander, turmeric, and cinnamon.

Fiber content13.1g per cup of cooked lentils or 7.3g per 100g (26Trusted Source).

13. Kidney beans (6.8 grams)

Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various nutrients.

Fiber content12.2g per cup of beans cooked, 6.8g per 100g27Trusted Source).

14. Split peas (8.3g)

Split peas are made from the dried, split, and peeled seeds of peas. Split peas are often found in split pea soup, which is often made with ham.

Fiber content16.3g per 100g of cooked split peas or 8.3g per cup28Trusted Source).

15. Chickpeas (7g)

The chickpea is another type of legume that’s loaded with nutrients, including minerals and protein.

Chickpeas form the base of hummus, one of the easiest spreads to make yourself. It can be used on whole grains toast, salads, and other foods.

Fiber content12.5g per cup of chickpeas cooked, or 7.6 grams per 100 grams29Trusted Source).

Other high-fiber legumes

Most legumes are high in protein, fiber, and various nutrients. When properly prepared, they’re among the world’s cheapest sources of quality nutrition.

You can also find high-fiber legumes like:

16. Quinoa (2.8 grams)

Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in the last few years.

It’s loaded with many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants, to name a few.

Fiber content5.2g per cup of cooked Quinoa or 2.8g per 100g (34Trusted Source).

17. Oats (10.1 grams)

Oats are among the healthiest grain foods on the planet. They are high in vitamins, minerals and antioxidants.

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They contain a powerful soluble fiber called beta glucan, which has major beneficial effects on blood sugar and cholesterol levels (35Trusted Source).

Overnight oats have become a staple for easy breakfast ideas.

Fiber content16.5g per cup of raw oatmeal, or10.1g per 100gTrusted Source(36Trusted Source).

18. Popcorn (14.4g)

If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.

Popcorn that has been air-popped is high in fiber and low in calories. The fiber-to-calorie ratio of air-popped popcorn will drop if there is a lot more fat.

Fiber content1.15g per cup of air-popped popcorn or 14.4g per 100 grams37Trusted Source).

High fiber grains

Nearly all whole grains are high in fiber.

19. Almonds (13.3g)

Almonds are a popular type of tree nut.

Almonds are rich in nutrients such as healthy fats, vitamin E and manganese. Almonds can also be made into almond flour for baking with a dose of extra nutrients.

Fiber content4 grams for 3 tablespoons or 13.3 grams for 100 grams38Trusted Source).

20. Chia seeds (34.4 grams)

Chia seeds, tiny black seeds, are extremely popular in natural health communities.

They are highly nutritious and high in magnesium, phosphorus and calcium.

Chia seeds may also be the single best source of fiber on the planet. You can make homemade granola bars or jam with them.

Fiber content9.75g per ounce of dried Chia seeds or 34.4g per 100g (39Trusted Source).

Other high-fiber nuts and seeds

Fiber is a major component of most nuts and seeds. Examples include:

All values are for 100 grams.

21. Sweet potatoes (2.5 grams)

The sweet potato is a popular tuber that’s very filling and has a delicious sweet flavor. It is high in beta carotene and other vitamins.

Sweet potatoes make a great base for nachos or can replace breads.

Fiber contentA medium-sized sweet potato without skin has 3.8g of fiber and 2.5g per 100 grams.45Trusted Source).

22. Dark chocolate (10.9g)

Dark chocolate is arguably one of the world’s most delicious foods.

It is also rich in nutrients, making it one of the most nutritious and nutritionally dense foods on the planet.

Just make sure to choose dark chocolate that has a cocoa content of 70-95% or higher and avoid products that are loaded with added sugar.

Fiber content3.1g per 1-ounce of 70-85% chocolate, or 10.9g per 100g (46Trusted Source).

The bottom line

Fiber is an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation.

Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men.

To easily increase your fiber intake, you can add some of these foods to your diet.

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