Food High in Fiber

Dietary fiber is the part of plant foods that your body cannot digest. It’s classified into two categories: the kind that doesn’t dissolve in water (insoluble fiber) and the type that does (soluble fiber).

Good sources of food high fiber include vegetables, fruits, oats, legumes, nuts, avocados, chia seeds and various other foods. Not only they contains fiber, they are usually loaded with vitamins, minerals and other healthy nutrients.

1 – Soluble fiber

  • soaks up water like a sponge and becomes gelatinous; it slows the process of digestion so your body can absorb as much nutrition from your food before passing it.
  • Those viscous fibers may delay the gastric emptying of ingested foods into the small intestine, resulting in a sensation of fullness. Therefore, it might help in weight control.

2 – Insoluble fiber

  •  It helps to speed up foods going through the body and improves fecal bulk. As a result, it may help with laxation and constipation.
  • Insoluble fiber controls the pH in the intestines. Therefore, it might help to prevent microbes from producing substances which can lead to colon cancer.

The recommended daily intake of fiber is 21-25 grams for women and 30-38 grams for men per day.food high in fiber

Benefits of Fiber

Dietary fiber intake provides many health benefits. However, average fiber intakes for US children and adults are less than half of the recommended levels.

Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Increasing fiber intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals.

Fiber supplementation in obese individuals significantly enhances weight loss. Increased fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, constipation, and hemorrhoids.

Food high in fiber intake provides similar benefits for children as for adults.

Food high in Fiber List

FRUITSSERVING SIZETOTAL FIBER (Grams)
Avocado1 medium9.0
Raspberries1 cup8.0
Pear1 medium5.5
Apple (with skin)1 medium4.5
Banana1 medium3.0
Orange1 medium3.0
Strawberries1 cup3.0
Peach1 medium3.0

Source: Mayo Clinic

Different fruits and vegetables are rich in different nutrients. Some fruits and vegetables are excellent sources of carotenoids, including those which form vitamin A, while others may be rich in vitamin C, folate, or potassium.

Fruits and vegetables, especially dry beans and peas, also contain fiber and other substances that are associated with good health. Dark-green leafy vegetables, deeply colored fruits, and dry beans and peas are especially rich in many nutrients.

Most fruits and vegetables are naturally low in fat and calories and are filling. Aim for at least 2 servings of fruits and 3 servings of vegetables—each day. (Health.gov)

VEGETABLESSERVING SIZETOTAL FIBER (Grams)
Artichoke1 medium10.3
Green Peas, boiled1 cup9.0
Broccoli, boiled1 cup5.0
Turnip Green, boiled1 cup5.0
Brussels Spouts1 cup4.0
Potato with skin, baked1 medium3.5
Sweet Corn, boiled1 cup3.5

Source: Mayo Clinic

GRAINSSERVING SIZETOTAL FIBER (Grams)
Barley, cooked1 cup6.0
Brand Flakes3/4 cup5.5
Quinoa, cooked1 cup5.0
Oat Bran Muffin1 medium5.0
Oatmeal, instant, cooked1 cup5.0
Popcorn, air-popped3 cups3.5
Brown Rice1 cup3.5
Whole Wheat Bread1 slice2.0

Source: Mayo Clinic

Foods made from grains (wheat, rice, and oats) help form the foundation of a nutritious diet. They provide vitamins, minerals, carbohydrates (starch and dietary fiber), and other substances that are important for good health.

Grain products are low in fat, unless fat is added in processing, in preparation, or at the table. Whole grains differ from refined grains in the amount of fiber and nutrients they provide, and different whole grain foods differ in nutrient content, so choose a variety of whole and enriched grains.

Eating plenty of whole grains, such as whole wheat bread or oatmeal, as part of the healthful eating patterns described by these guidelines, may help protect you against many chronic diseases.

Aim for at least 6 servings of grain products per day. (Health.gov)

LEGUMES. NUTS. SEEDSColumn 2Column 3
Split Peas, boiled1 cup16.0
Lentils, boiled1 cup15.5
Black Beans, canned1 cup10.0
Baked Beans, canned1 cup10.0
Chia Seeds1 oz10.0
Flax Seeds1 oz8.0
Pumpkin Seeds1 oz5.0
Sesame Seeds1 oz4.0
Pistachios1 oz3.5
Hazelnuts1 oz3.0
Sunflower Seeds1 oz3.0

Source: Mayo Clinic

In Conclusion

As is important to get your daily dose of fiber, but it can get complicated to stay on the top of it and make you are getting the adequate amount. A fun way to succeed is to make healthy smoothies, incorporating fruits, vegetables and seed loaded with fiber. For breakfast, for a snack or as a meal replacement, we have a smoothie recipe for that.