17 Foods That are High in Fiber

Having enough fiber is important for one’s digestion. It also helps ensure that your gut remains in a good condition with only gut-friendly bacteria being nourished well. Fiber-riched foods lead to a lot of many health benefits.

fiber-riched foods

Having enough fiber is important for one’s digestion. It also helps ensure that your gut remains in a good condition with only gut-friendly bacteria being nourished well. Fiber-riched foods lead to a lot of many health benefits.

If you ever want to lose weight, there are some specific types of fiber that can do the job. There are some types that can help manage the blood sugar levels and even help in putting an end to constipation. Ah, who would want to ease up being constipated?

Constipation occurs if you are not taking in any enough fiber. The suggested daily intake should be around 38 grams of fiber for men and 25 grams for women. According to studies, however, people only take around 15 to 17 grams of fiber daily. So, it is no surprise that many people suffer from the woes of constipation.

This article will help you solve this problem right away.

Here we will discuss 18 High Fiber Foods that can stabilize your problematic stomach and lower down your blood sugar levels to make your gut the healthiest it can be.


1. Strawberries and Raspberries

Strawberries are downright delicious. So, if you are craving for something sweet, strawberries are your natural source of satisfaction. It tastes amazing, you will never suspect that it contains vitamin C, antioxidants, and manganese. The fiber content of strawberries around three grams in just one cup. In that amount, it is surprising low in calories.

Another berry in this list of high fiber foods is raspberry. It contains manganese and vitamin C. In one cup of raspberries, it contains 8 grams of fiber.

Blueberries and blackberries are also rich in fiber.

2. Avocados

Avocados differ from the most fruits. It has a high amount of fat. Avocados are extremely rich in Vitamin C, vitamin E, Vitamins B, and magnesium. It has a lot of wonderful health benefits. It contains 10 grams of fiber in one cup.

3. Bananas

Bananas are fiber-rich fruits that also comes with vitamin C and B6. Green bananas have a good amount of resistant starch. The starch is considered an indigestible carbohydrate that serves as fibers.

4. Apples

Apples are one of the best of high fiber foods. It is very satisfactory and wonderfully satisfying. You can choose a medium-sized apple and get around 4.4 grams of fiber in the process!

5. Pear

Like Apple, a pear is another fruit that is delicious just as it is nutritious. Fiber is not that difficult to find in fruits, but you should always choose those that are low in calories. Otherwise, you may start gaining weight. One medium-sized pear contains 5.5 grams of fiber.


1. Carrots

Carrots are always considered healthy. This crunchy and nutritious vegetable has vitamin B6 and vitamin K, beta-carotene, and magnesium. Beta-carotene converts to vitamin A once inside the body. Carrots have 3.6 grams in a single cup. The perfect sources of fiber are those that are also low in calories. Carrot is one of them.

2. Broccoli

has very dense nutrients. This cruciferous vegetable contains vitamin K, C, and B vitamins, iron, potassium, and manganese. Even cancer patients benefit from broccoli. Additionally, the protein found in broccoli is plenty for a vegetable.

3. Beets

Beets is rich in iron, copper, manganese, folate, and potassium. It also contains with inorganic nitrates. These nutrients can regulate blood pressure and other wonderful benefits. In a cup, 3.8 grams of fiber can be found.

4. Artichoke

Artichoke has plenty of nutrients. It is one of the high fiber foods the world has to offer. Eating one artichoke entitles you to have 10.3 grams.

5. Brussel sprouts

Brussel sprouts is a cruciferous vegetable same as broccoli. It has folate, potassium, vitamin K, and (like broccoli) antioxidants that can fight off cancer. In a cup of brussel sprouts, you can eat 4 grams of fiber.

6. Lentils

Lentils are cheap and nutritious. Eating it every once in a while is always a good choice. It is delicious and loaded with protein and fiber. Cooked lentils have 15.6 grams.

7. Kidney beans

Kidney beans are accessible and many have tasted this legume. LEgumes are packed with plenty of nutrients and plant-based protein which is hard to come by. Cooked beans contain 11.3 grams of fiber.

8. Chickpeas

Chickpeas are also loaded to nutrients, protein, and minerals. These delicious peas are perfectly paired with any food. In just a cup of these chickpeas, you will be able to enjoy 12.5 grams of fiber right away.

9. Quinoa

Quinoa is like a cereal. It is very popular among fitness people. This superfood is loaded with zinc, magnesium, iron, antioxidants, and potassium. Cooked quinoa has 5.2 grams of cup.

10. Oats

Oats are healthy grain that contains minerals, vitamins, and antioxidants. Beta-glucan has a way of controlling blood sugar and cholesterol levels. If you eat a cup of raw oats, you can get 16.5 grams of fiber just like that!

11. Popcorn

Popcorn is a great snack you can munch on while watching movies. What a great way to keep yourself entertained by eating popcorn. If you are eating a lot of fat, the ratio between the caloric cound and fiber is reduced.

12. Almonds

Almonds taste great. The nuts contain vitamin E, magnesium, and magnesium. Not so many nuts are known to contain enough fiber, aside from almonds.

As an added bonus, to all the sweet tooths out there: Dark chocolate contains nutrients and antioxidants. This delicious food is healthy if you choose the correct one. 70-95% dark chocolate should do the trick, but you need to choose one that has low amounts of sugar.

High-fiber foods are your best bet in fighting constipation and other unhealthy diseases. This list contains healthy and delicious food choices that you surely will enjoy munching on. As simple as that.

fiber-riched foods


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