Almost everyone may have heard of foods high in fiber. But not everyone knows the importance of these foods in our diet.
The inclusion of foods high in fiber is very beneficial for our overall health, as these foods help us feel full, support our digestive system, keep the gut healthy, improve heart health and, lastly, help lose weight easily.
The Adequate Intake (AI) of fiber for adult males is 33.6 grams (g) per day while for adult females it is 28 g according to the Dietary Guidelines for Americans. However, very few Americans can actually answer this, as the AI of fiber in the United States is 17g.
List of the 35 best high fiber foods you should include in your diet
To have high fiber foods, we need to include tons of fruits, vegetables, legumes, and whole grains in our diet.
We’ve listed 35 high fiber foods that prove to be wonders for your overall health. Check them!
High fiber legumes
Legumes include plant-based foods that are high in fiber like beans, lentils, and peas.
1. White beans
White beans are not only high in fiber, but are also a rich source of protein. You can have white beans in different ways by adding them to salads, curries, etc.
Fiber content: White beans contain 10.5g of fiber per 100g (31.3 percent AI).
2. Pinto beans
Another high fiber food that is popular in the United States is Pinto beans. Pinto beans are not only an incredible source of fiber, but are also rich in calcium and iron. You can have it whole, mashed, or as refried beans.
Fiber content: 100g of pinto beans contain 9g of fiber (26.8 percent of the AI).
3. Black beans
Black beans are rich in iron, magnesium, and vegetable protein. Those on a vegan diet if they consume black beans mixed with rice will benefit from all nine essential amino acids.
Fiber content: 100g of black beans contain 8.7g of fiber (25.9% of the AI).
4. Split peas
Split peas are rich in iron and magnesium.
Fiber content: They contain 8.3 g per 100 g (24.7 percent of the AI).
Lentils are of different types like red lentils and French lentils. They go well with quinoa, dahl, etc.
Fiber content: 100g of lentils contain 7.9g of fiber (23.5% AI).
6. Mung beans
Mung beans are rich in potassium, magnesium, and vitamin B-6. Dried and ground mung bean flour can be used to make delicious pancakes.
Fiber content: 100g of mung beans contain 7.6g of fiber (22.6 percent of the AI).
7. Adzuki beans
High fiber Adzuki beans are found in Japanese cuisine and are used to make a traditional candy. You can even have these beans by simply boiling them.
Fiber content: In 100g of adzuki beans, you will get 7.3g of fiber (21.7% of AI).
8. Lima beans
Lima beans are rich in fiber and vegetable protein.
Fiber content: 100g of lima beans gives you 7g of fiber (20.8% AI).
Chickpeas, also known as chickpeas, are an incredible source of fiber and protein. These beans also contain iron, vitamin B-6, and magnesium. This legume can be used as a base for hummus as well as falafel.
Fiber content: 100g of chickpeas contain 6.4g of fiber (19% of the AI).
10. Red beans
Kidney beans are one of the most popular high fiber foods that can be included in your diet even as part of a salad.
Fiber content: 100g of kidney beans contain 6.4g of fiber (19% of the AI).
High-fiber soybeans can be used in the preparation of a number of foods such as tofu, tempeh, and miso. Soy products can also be used to replace meat and dairy products in the diet. You can even have raw fresh soybeans or just add them to salads.
Fiber content: 100g of soybeans contain 6g of fiber (17.9% AI).
12. Baked beans
Baked beans are an excellent source of fiber and protein. It is suggested to buy the brands of baked beans which contain less sugar and salt for maximum health benefits.
Fiber content: Plain baked beans in a can contain 4.1 g per 100 g (12.2 percent AI).
13. Green peas
Green peas, which are a great source of fiber, also contain protein, vitamin C, and vitamin A. You can buy canned or fresh green peas.
Fiber content: 100 g of green peas contain 4.1 to 5.5 g of fiber (12 to 16 percent of the AI).
Vegetables rich in fiber
There is a long list of vegetables that are a great source of fiber. Here are some of the high fiber vegetables:
Artichokes are an incredible source of calcium, folate, vitamins C and K. Artichokes can be grilled, baked or steamed for use.
Fiber content: A medium artichoke contains 6.9g of fiber (20.5% of the AI).
Potato is another vegetable rich in vitamin B, vitamin C, and magnesium.
Fiber content: A single large potato (when cooked with its skin on) contains 6.3g of fiber (18.8% AI).
16. Sweet potato
Sweet potatoes are rich in vitamin A.
Fiber content: A single large sweet potato (when cooked with its skin on) contains 5.9 g of fiber (17.6 percent of the AI).
Parsnips are packed with calcium, zinc as well as vitamins C, K and B.
Fiber content: A single boiled parsnip provides 5.8g of fiber (17.3% AI).
18. Winter squash
Winter squash is rich in vitamins A and C.
Fiber content: One cup of winter squash contains 5.7g of fiber (17% of the AI).
The green broccoli vegetable is a rich source of vitamins C and A. Broccoli which belongs to the cruciferous vegetable family is also loaded with antioxidant polyphenols.
Fiber content: 5.1g of fiber is present in a cup of cooked broccoli florets (15.2 percent AI).
Pumpkin, which is another high fiber vegetable, is also a rich source of calcium, vitamins A and K.
Fiber content: You will get 3.6g of fiber from one part canned pumpkin. (10.7% of AI).
Fruits rich in fiber
Well, not just vegetables, but even fruits are a rich source of fiber. Fruits can be included even as part of snacks.
Avocado contains healthy monounsaturated fats that are good for your heart.
Fiber content: You will get 9.2g of fiber from one avocado (27.4% AI).
Pears are packed with fiber, vitamins C and A, folate and calcium.
Fiber content: A medium-sized pear contains 5.5 g of fiber (16.4% of the AI).
Apple is a fruit rich in vitamins C, A and folic acid. Do not skip eating apple peel as most of the fibers in the fruit are found only in the peel.
Fiber content: 5.4g of fiber is present in a large apple (16.1 percent of the AI).
Raspberries are rich in antioxidants as well as vitamins C and K.
Fiber content: 4g of fiber is present in half a cup of raspberries (11.9% AI).
Blackberries are also a rich source of healthy antioxidants, vitamins C and K.
Fiber content: 3.8g of fiber is present in half a cup of blackberries (11.3 percent AI).
Prunes, which are simply dried plums, are a great source of fiber. However, they can also contain a high sugar content, so they should be consumed in limit.
Fiber content: 3.4 g of fiber are present in five prunes (10.1 percent of the AI).
Orange is a popular fruit that is high in fiber as well as vitamin C.
Fiber content: 3.4g of fiber is packed with an orange fruit (10.1 percent AI).
Bananas are rich in nutrients like potassium, magnesium, and vitamin C.
Fiber content: 3.1g of fiber is present in a medium sized banana. (9.2% of AI).
Guava is another fruit that is high in fiber as well as vitamins C and A. Guavas can also be eaten in the form of juice or smoothies.
Fiber content: 3g of fiber is packed with a guava (8.9 percent AI).
List of nuts and seeds rich in fiber
Nuts and seeds are packed with many health benefits as they contain healthy fats, protein, and omega-3 essential fatty acids.
Buckwheat is a high fiber seed that is also a great source of magnesium and zinc.
Fiber content: 8.4g of fiber is packed with ½ cup of buckwheat porridge (25 percent AI).
31. chia seeds
Chia seeds are a great source of fiber, omega-3s, protein, antioxidants, calcium, and iron.
Fiber content: 4.1 g of fiber is present in a tablespoon of chia seeds (12.2 percent of the AI).
Quinoa is an edible seed packed with antioxidants, magnesium, folic acid, copper, and vitamins B-1, B-2, B-6.
Fiber content: 2.6 g of fiber are present in ½ cup of quinoa (7.7 percent of the AI).
33. Pumpkin seeds
Pumpkin seeds are also high in fiber. They’re also a great source of healthy monounsaturated and polyunsaturated fats, magnesium, and zinc.
Fiber content: 1.9 g of fiber is present in ¼ cup of pumpkin seeds (5.7 percent of the AI).
Almonds are high fiber nuts high in vitamin E, calcium, and healthy monounsaturated and polyunsaturated fats.
Fiber content: 1.5g of fiber is present in ten almonds (4.5% AI).
Popcorn, which is one of children’s favorite snacks, is also a high fiber food. It is rich in zinc, folic acid and vitamin A.
Fiber content: 1.2g of fiber is present in a cup of popcorn (3.6 percent AI).
Whole grains like freekeh, bulgur, and pearl barley are a few other high fiber foods that should be included in their diet.
Hope you will benefit from including these high fiber foods in your diet!