Fiber
is incredibly 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 .
The Academy
of Nutrition and Dietetics recommends consuming about 14 grams of fiber for
every 1,000 calories you consume daily. This translates to roughly 24 grams of
fiber for women and 38 grams for men.
Unfortunately,
an estimated 95% of American adults and children don’t meet the recommended
daily fiber intake. In America, the average daily fiber intake is estimated to
be 16.2 grams.
Fortunately,
increasing your fiber intake is relatively easy — simply integrate high fiber
foods into your diet.
What is
fiber?
Fiber is a
blanket term that applies to any type of carbohydrate that your body can’t
digest. The fact your body doesn’t use fiber for fuel doesn’t make it less
valuable to your overall health.
Dietary fiber can
offer the following benefits when you consume it:
- Reducing
cholesterol. Fiber’s presence in the digestive tract
can help reduce the body’s cholesterol absorption. This is especially
true if you take statins, which are medications to lower cholesterol, and
use fiber supplements like psyllium fiber.
- Promoting a
healthy weight. High fiber foods like fruits and
vegetables tend to be lower in calories. Also, fiber’s presence can slow
digestion in the stomach to help you feel fuller for longer .
- Adding bulk to
the digestive tract. Those who struggle with constipation or
a generally sluggish digestive tract may wish to add fiber to their diet.
Fiber naturally adds bulk to the digestive tract, as your body doesn’t
digest it. This stimulates the intestines.
- Promoting blood
sugar control. It can take your body longer to break
down high fiber foods. This helps you maintain more consistent blood sugar
levels, which is especially helpful for those with diabetes.
- Reducing
gastrointestinal cancer risk. Eating enough fiber can have
protective effects against certain cancer types, including colon
cancer. There are many reasons for this, including that some types of
fiber, such as the pectin in apples, may have antioxidant-like properties.
Fiber offers
many health benefits, but it’s important to incorporate fiber-containing foods
gradually over the course of a few days to avoid adverse effects, such as
bloating and gas.
Drinking
plenty of water while you up your fiber intake may also help keep these
symptoms at bay.
Here are 22
high fiber foods that are both healthy and satisfying.
Fiber content per 100 grams are shown in the brackets.
1. Pears (3.1 grams)
2. Strawberries (2 grams)
3.
Avocado (6.7 grams)
4. Apples (2.4 grams)
5.
Raspberries (6.5 grams)
6.
Bananas (2.6 grams)
7.
Carrots (2.8 grams)
8. Beets (2.8 grams)
9. Broccoli (2.6 grams)
10.
Artichoke (5.4 grams)
11. Brussels sprouts (3.8
grams)
12. Lentils (7.3 grams)
13. Kidney beans (6.8 grams)
14.
Split peas (8.3 grams)
15.
Chickpeas (7 grams)
16. Quinoa (2.8 grams)
17.
Oats (10.1 grams)
18.
Popcorn (14.4 grams)
19. Almonds (13.3 grams)
20.
Chia seeds (34.4 grams)
21. Sweet potatoes (2.5
grams)
22. Dark chocolate (10.9 grams)
Almost all vegetables
contain significant amounts of fiber. Other notable examples include:
- Kale: 3.6 grams
- Spinach: 2.2 grams
- Tomatoes: 1.2 grams
All values are given for raw vegetables.
Most nuts and seeds
contain significant amounts of fiber. Examples include:
- Fresh coconut: 9 grams
- Pistachios: 10 grams
- Walnuts: 6.7 grams
- Sunflower seeds: 11.1 grams
- Pumpkin
seeds: 6.5
grams
All values are for a 100-gram portion.
