A List of High Fiber Foods You Need to Bookmark Right Away

Benefits of fiber
Inclusion of high fiber foods in your diet is a healthy way of eating, as its consumption prevents various digestive disorders and diseases. Here is a list of high fiber foods along with their fiber content.
Fiber should be an essential component of any diet because it is necessary for carrying out various functions in the body, the most important being; regulating bowel movements and relieving constipation. Interestingly, the human body cannot digest fiber and so it is directly passed to the colon, where it assists in the formation of fecal matter. Fiber can be classified as water-soluble and water-insoluble. The water-insoluble type is mainly responsible for regulating the bowel movement whereas water-soluble fiber helps in decreasing the cholesterol and glucose levels in the blood.

Most of the fiber intake comes from the diet as it is commonly present in many fruits and vegetables. Both fresh fruits and vegetables contain soluble as well as insoluble fiber. Insoluble fiber cleans the colon from the inside, as it cannot be digested. It renders a consistency to bowels by absorbing excess water. Water-soluble fiber forms a gelatinous substance in the body that slows down the digestion process, thereby keeping the blood sugar levels stabilized. Thus, both the types are required to maintain the body's health. Including sufficient amounts of fiber can relieve you of various ailments like digestive disorders, diabetes, diverticulitis, etc.
Recommended Fiber Intake

The diet of an average American is usually low in fiber. This is perhaps one of the reasons, why a large number of Americans suffer from various digestive disorders. The daily recommended fiber intake for an average adult male is 30 - 38 grams, while that for a female is about 20 - 25 grams. However, American diet provides only about 10 - 13 grams, which is very low. Considering the various advantages that the consumption of fiber can provide, people have now started switching to high-fiber diets. Given below is the recommended fiber intake for individuals of all ages.

Age (Years)Fiber Intake for Males (g)Fiber Intake for Females (g)
1 - 31919
4 - 82525
9 - 133126
14 - 183826
19 - 303825
31 - 503825
51 - 703021
70+3021
*The above figures are as per Harvard School of Public Health as of January 2013.

List of High Fiber Foods

Foods high in fiber include fruits, vegetables, nuts, cereals and grains. Fruits are rich in natural fiber. However, some amount of fiber is lost when you choose to eat skinned fruits. Fruits like apples, pears should not be skinned. Vegetables are rich in both the types of dietary fiber, soluble as well as insoluble. The fiber content in vegetables is greatly dictated by the method of cooking. Raw vegetables contain maximum fiber. Cereals and grains are best when minimum refining is done. White flours should be avoided as they are devoid of fiber. Various nuts, legumes and seeds are also rich in dietary fiber. Apart from that, they are also a great source of essential fatty acids. The following list should help you in incorporating fiber-rich foods in your daily diet.

Nuts and Seeds (100 grams)Dietary Fiber (in grams)
Chia seeds, dried38
Flaxseeds27
Almonds, dry roasted, with salt12
Pistachios, raw10
Coconut meat, raw9
Hazelnuts, dry roasted, without added salt9
Pecans, dry roasted, without salt9
Brazil nuts, dried, unblanched8
Walnuts, black, dried7
Chestnuts, european, roasted5
Cashews, dry toasted, without salt3
Cereal Grains and Pasta (100 grams)Dietary Fiber (in grams)
Wheat germ, ready-to-eat cereal, plain, toasted15
Wheat bran, ready-to-eat cereal, plain, salt and sugar-free13
Buckwheat10
Oat bran, cooked6
Corn pasta, cooked5
Spaghetti, whole-wheat, cooked5
Noodles, chinese, chow mein4
Whole-wheat macaroni, cooked3
Quinoa, cooked3
Millet, cooked2
Breads (100 grams)Dietary Fiber (in grams)
Reduced-calorie bread12
Multi-grain bread7
Pita bread, whole-wheat7
Brown bread5
Wheat bread, toasted5
Oat bran bread5
Raisin bread, enriched4
Dinner roll, oat bran4
Hamburger, mixed-grain4
Cornbread, dry mix, prepared3
Egg bread, toasted3
French roll3
Italian bread3
White bread, commercially prepared, toasted3
French bread2
Reduced-calorie bread2
Rice bran bread2
Rye bread2
Baked Products (100 grams)Dietary Fiber (in grams)
English muffins, whole-wheat7
Tortillas, baked with less oil6
Taco shells, baked5
Bread crumbs, dry, grated, crumbs5
Bagels, cinnamon-raisin, toasted3
Pies, fried, fruit3
Saltines, fat-free, low-sodium3
Bread sticks, plain3
Biscuits, plain or buttermilk, dry mix, prepared2
Cookies, brownies, commercially prepared2
Crackers, cheese, regular2
Vegetables (100 grams)Dietary Fiber (in grams)
Artichokes, cooked, boiled, drained, with salt9
Pinto beans, cooked, boiled, with salt9
Green Peas, cooked, boiled, drained, with salt5
Yam, cooked, boiled, drained or baked, with salt4
Green beans, snap, cooked, boiled, drained, with salt3
Broccoli, cooked, boiled, drained, with salt3
Brussels sprouts, cooked, boiled, drained, with salt3
Carrots, raw3
Cauliflower, green, cooked, with salt3
Corn, sweet, yellow, cooked, boiled, drained, with salt3
Eggplant, cooked, boiled, drained with salt3
Sweet potatoes, cooked, boiled, without skin3
Okra, cooked, boiled, drained, with salt3
Kale, cooked, boiled, drained, with salt2
Mushrooms, white, stir-fried2
Alfalfa seeds, sprouted, raw2
Asparagus, cooked, 2
Beets, cooked, boiled, drained2
Celery, cooked, boiled, drained, with salt2
Cabbage, common, cooked, boiled, drained, with salt2
Peppers, sweet, green, sauteed2
Potatoes, boiled, cooked in skin, flesh, with salt2
Spinach, cooked, boiled, drained, with salt2
Fruits (100 grams)Dietary Fiber (in grams)
Avocados, raw, all commercial varieties7
Raisins, seeded7
Dates, medjool7
Raspberries, raw6
Blackberries, raw5
Cranberries, raw5
Guavas, common, raw5
Gooseberries, raw4
Pears, asian, raw4
Pomegranate4
Prunes, canned, heavy syrup pack4
Apricots, canned, heavy syrup, drained3
Bananas, raw3
Figs, raw3
Kiwi fruit, raw3
Apples, canned, sweetened, sliced, drained, unheated2
Blueberries2
Cherries, sour, red, raw2
Custard-apple, raw2
Grapefruit, raw, pink and red in all areas2
Jackfruit, raw2
Mango, raw2
Orange, raw, all commercial varieties2
Papayas, raw2
Pineapple, raw, all varieties2
Plums, raw2
Strawberries, raw2
Tangerines, raw2
*The above figures are as per NutritionData as of January 2013.

10 Simple Ways to Increase Fiber Intake
  • Eat whole fruits instead of juices.
  • Choose whole grain breads over refined carbs.
  • Switch to brown rice instead of white.
  • Snack on high fiber foods.
  • Eat more legumes.
  • Check labels before buying food items. Go for the high fiber varieties.
  • Begin your day with a high fiber cereal.
  • Eat fruits without peeling them.
  • Start your meals with a salad.
  • Drink more of smoothies and less of juices.

The process of refining often reduces the fiber content of foods. In this process, the outer layer of foods, which contains maximum fiber, is removed. Thus, removal of outer layer results in loss of fiber. Hence, it is recommended that you always eat whole grain foods. Even fruits should not be peeled unless absolutely necessary. In case your daily diet falls short of the recommended intake, you should certainly adopt measures to incorporate fiber-rich foods in it. If you are still unable to meet the recommended intake, then you may consider using fiber supplements. However, these supplements should only be taken under the supervision of a qualified medical practitioner.

Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
Hazelnut Oil And Hazelnuts
Green Cabbage
Fresh Cranberries In A Small Basket
Strawberries
Fresh Beets With Leaves
Bananas
Ripe Avocado
Pineapple Isolated On White Background
Celery
Broccoli inside bowl on wood
White And Green Asparagus
Ripe Oranges
Green Peas
Cauliflower with parts
Sweet potatoes
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