{"id":123,"date":"2017-05-22T09:41:52","date_gmt":"2017-05-22T09:41:52","guid":{"rendered":"http:\/\/simplyhealth.io\/?p=123"},"modified":"2021-05-10T19:05:51","modified_gmt":"2021-05-10T19:05:51","slug":"21-foods-high-fiber","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/21-foods-high-fiber\/","title":{"rendered":"20 Foods High in Fiber"},"content":{"rendered":"

\"\"You\u2019ve probably heard people say, \u201cfiber makes you feel full longer,\u201d and that \u201cfiber is great for digestion.\u201d What does that really mean though? Well it\u2019s all about the types of fiber you consume and what they do once they enter your body.<\/p>\n

Unlike the fats, proteins, and carbs in your food that your body breaks down for nutrients and energy, dietary fiber actually remains relatively intact as it passes through. Fiber falls into two categories – soluble and insoluble. Soluble fiber slows your body\u2019s absorption of sugar aiding in blood sugar control and attaches itself to cholesterol particles to help take them out of your body, preventing constipation and lowering cholesterol levels. Insoluble fiber helps bulk up the foods you eat after they have been digested to aid in passing the eliminated waste, also relieving constipation but also helping you feel full and manage a healthy weight.<\/p>\n

It is important to get both types of fiber from the plants in your diet, whether it\u2019s fruits, veggies, legumes or whole grains, and you would be surprised what delicious edibles actually offer you the fiber you need.<\/p>\n

1. Black Beans<\/h3>\n

Black beans<\/a> pack a serious fiber punch with 60% of your recommended daily value of fiber in just 1 cooked cup. As a rather dense, low-energy food, black beans will fill you up with fewer calories, and also boost your protein intake. Great in Mexican fare including burritos, tacos, and rice dishes, or simply incorporated into a salad or soup, black beans also offer high rates of vitamins and minerals like folate, iron, manganese, and vitamin B1. Other members of the legume family full of fiber include split peas, chickpeas, and lentils.<\/p>\n

\"\"2. Oats<\/h3>\n

Whole grain oats<\/a>, or oat groats, are typically rolled or crushed and then toasted for consumption (as oatmeal, for example). When eaten with the fiber-rich outer layer, whole grain oats offer health benefits galore. Most of the 11% of your daily value of fiber found in whole grain oats are soluble (specifically called beta-glucan), which means it can help you feel full longer, satiating hunger cravings by slowing digestion, and combatting heart disease by lowering bad cholesterol (LDL) levels. Interestingly, oats are actually gluten-free which makes them a great option for people with celiac disease or gluten sensitivities. With appreciable amounts of protein, healthy starches, and minerals like zinc, copper, and iron, whole grain oats shine in oatmeal, granola, and whole-grain loaves of bread.<\/p>\n

\"\"3. Dark Chocolate<\/h3>\n

Like you needed another reason to love chocolate<\/a>? Delicious, silky dark chocolate, high in cocoa and low in sugar, contains a surprising amount of fiber that is sure to please. With 11 grams of dietary fiber per 100-gram bar (with 70 – 85% cocoa), dark chocolate is also a unique source for antioxidants like polyphenol and flavanol which help improve blood flow and fight off free radicals. Cocoa-rich dark chocolate has been shown to lower the risk of heart disease by reducing bad cholesterol levels and boosting healthy cholesterol levels too. This doesn\u2019t mean you should go out and consume as much dark chocolate as possible. It still carries a significant calorie and fat content that can negate any health benefits you might derive from it if you overeat it.<\/p>\n

\"\"4. Chia Seeds<\/h3>\n

Chia seeds<\/a> have grown in popularity over the past decade or so, but did you know they were actually eaten long ago by the Aztecs and Mayans? Native to South America, chia seeds are the anti-oxidant-rich little black seeds from the Salvia Hispanica plant. 1 oz. of chia seeds has 10 grams of fiber, making it one of the highest fiber-rich seeds out there. Chia seeds also boast high values of phosphorous, magnesium, and calcium in addition to 9 grams of fat per ounce, 5 grams of which are heart-healthy Omega-3s. Chia seeds can be found these days in some beverages like tea and kombucha, topped with salads, in smoothies, and baked into bread and chips.<\/p>\n

\"\"5. Broccoli<\/h3>\n

Looking for dietary fiber in vegetables? Best to go green! 1 cup of raw broccoli can offer up to 10% of your daily value of dietary fiber, aiding in digestion, and weight management. A low-calorie vegetable that is actually 89% water, broccoli also delivers huge amounts of Vitamin C<\/a> (over 100% of your daily value), vitamin K1, folate, potassium, and iron. You might be asking, what happens if I cook the broccoli? Great question as cooking vegetables can diminish some of their nutritional value. When it comes to broccoli, best to eat raw or steam or boil for 2 to 3 minutes to retain its most beneficial properties. Other greens and leafy vegetables like artichokes, Brussel sprouts, and turnip greens offer valuable amounts of fiber too.<\/p>\n

\"\"6. Figs<\/h3>\n

The heart-healthy fig<\/a> is a go-to fruit for loading up on fiber. 1 medium fresh fig eaten as a simple snack can deliver 6% of your daily value of fiber. If the fruit is dried (which keeps longer), it\u2019s nutritional value actually increases – for example, \u2153 of a cup of dried figs can offer up to 20% of your daily value of dietary fiber. Rich, sweet and flavorful, figs are also a natural source of potassium that promotes healthy blood pressure and calcium that helps fight bone loss as you age. Originating near the mediterranean sea in neighboring Africa and West Asia, the fruiting fig trees (Ficus carica) are now grown worldwide in high sunlight areas and yield edible crops once or twice a year – though dried figs can be found in grocery stores year-round.<\/p>\n

\"\"7. Beets<\/h3>\n

The velvety, vibrant beet has gained a reputation most recently for its ability to help lower high blood pressure, but did you know it is also a solid source of dietary fiber? 1 cup of beets<\/a> offers close to 4% of your daily value of fiber, a large portion of which is an insoluble fiber that promotes healthy stool formation to pass through your bowels (a.k.a. prevents constipation). Interestingly, the greens and stalks which grow out of the beetroot are also edible and offer nutritional benefits as well as supporting eye health with their high lutein concentration. The phytonutrients which give beets their purple and golden colors have also been shown to help eliminate toxins and free radicals from the body.<\/p>\n

\"\"8. Acorn Squash<\/h3>\n

Looking for that perfect winter staple that will hit the fiber nail on the head? The nutty, golden acorn squash is it. With 8g of dietary fiber per cup, acorn squash aids in digestion and in helping your body absorb the nutrients it gets from other foods and beverages. Acorn squash is also packed with vitamin C, over 20% of your daily value in 1 cup which promotes a healthy immune system<\/a>. Many people ask, can you eat acorn squash with the skin on? For sure! Wash off any food grade wax that might be applied to the outside, cut into wedges, and roast until tender. And don\u2019t forget, with a high potassium content, acorn squash also promotes healthy muscle contraction and water balance in the body.<\/p>\n

\"\"9. Avocado<\/h3>\n

The next time you reach for the guacamole, know you\u2019re loading up on fantastic fiber! A cup of avocado<\/a> slices generates 10g of dietary fiber – that\u2019s 40% of your daily value. In addition to having high volumes of vitamins C and B-6 as well as magnesium and potassium, avocados are perhaps best known for their heart-healthy fat content. Offering close to a third of your daily value of fats, it\u2019s important to note that the largest portion of those is unsaturated fats known to lower blood cholesterol levels. Avocados are typically eaten in raw form in dips like guacamole or as toppings for salads, tacos, and other dishes.<\/p>\n

\"\"10. Popcorn<\/h3>\n

Nothing like saving the best for last. Turns out your favorite movie snack is a whole grain, low in calories and fat, and high in fiber! 3 cups of air-popped popcorn<\/a> offer close to 4 grams of fiber, can help you feel full longer, which helps with weight loss and weight management, and even has small amounts of vitamins and minerals like niacin, riboflavin, vitamin B-6, and vitamin A. Popcorn popped in oil will naturally have more calories, and as with any food, popcorn should be eaten in moderation. Healthy toppings like a sprinkle of cheese or a little olive oil can take your healthy air-popped popcorn to the next level.<\/p>\n

\"\"11. Apples<\/h3>\n

The old saying goes that an apple<\/a> a day will keep the doctor away. Well, one of the ways it can do this is by providing you with a boatload of fiber. Apple is particularly high in fiber and this is especially true if you eat it with the skin on.<\/p>\n

But there are more benefits to apple juice besides. For example, apple juice\u2019s super-high vitamin C content makes it a great choice for boosting your immune system and for helping with recovery after an intense workout or just a stressful week. At the same time, it can also increase the ratio of testosterone to cortisol and it contains the super-powerful nutrient epicatechin which can help to increase muscle mass and even boost brain function!<\/p>\n

\"\"12. Baked Potato<\/h3>\n

In fact, eating your fruit and veg with the skin on is generally the trick if you want to boost your intake of fiber by a large margin. Another great option to this end is baked potato<\/a>. Those thick crunchy skins don\u2019t just taste great, they\u2019re also an ideal source of fiber.<\/p>\n

On top of that, baked potatoes are great health foods for a number of other reasons. They contain zero fat, sodium, or cholesterol, they contain almost half your daily vitamin C recommendation and have tons of vitamin B6. They have more potassium than a banana and are a very low calorie. Specifically, you\u2019ll only get around 110 calories from a baked potato!<\/p>\n

You can make these very quickly and easily in the oven or microwave and they\u2019re delicious when topped with baked beans.<\/p>\n

\"\"13. Baked Beans<\/h3>\n

Speaking of which, baked beans<\/a> aren\u2019t too bad themselves when it comes to their fiber content. 100g of baked beans will fuel you with 6g of fiber and they also have a ton of other benefits, including being a great source of protein making them a pretty good option if you want to build muscle and accelerate your metabolism.
That said, baked beans aren\u2019t perfect unfortunately as they are also quite high in calories and relatively low in other key nutrients.<\/p>\n

\"\"14. Peas<\/h3>\n

That makes peas the slightly better-behaved cousins of baked beans. These little green marvels will give you 5g of dietary fiber for every 100 grams \u2013 so one gram less \u2013 but they\u2019re also better in terms of their calorie to nutrient ratio. Green peas offer a great source of vitamin K, manganese, vitamin B6<\/a>, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, potassium, choline, iron\u2026 the list goes on!<\/p>\n

\"\"15. Raw Carrot<\/h3>\n

Raw carrots \u2013 again with their skins on \u2013 are another pretty good choice if you\u2019re looking to increase your intake of fiber. That\u2019s because they come with just over 3 grams of fiber for every 1-cup serving. What\u2019s more, is that raw carrots provide you with a ton of other benefits \u2013 being a great source of vitamin A in particular. The lutein that comes from carrots<\/a> has recently been enjoying a lot of positive attention too, as it can not only increase energy efficiency and encourage weight loss but also accelerate learning and the acquisition of new skills \u2013 especially in developing children!<\/p>\n

Carrots are very easy to eat as they need no cooking or prep. Just grab one out of the fridge and munch away like Bugs Bunny. They\u2019re delicious when dipped in some hummus!<\/p>\n

\"\"16. Asian Pears<\/h3>\n

To be honest, any pear is going to be a great source of fiber as long as \u2013 you guessed it \u2013 you eat it with the skin on! Asian pears in particular though are going to get you 9.9 grams of fiber for every single fruit. Which is massive. Not only that but you\u2019ll also get vitamin C, vitamin K<\/a>, omega 6 fatty acids, and potassium. They taste delicious and sweet and while they sound exotic, you should be able to find them easily enough at your local grocers.<\/p>\n

\"\"17. Berries<\/h3>\n

When it comes to health foods, berries<\/a> are like a teacher\u2019s pet and pack a punch in terms of vitamin C, antioxidants, folate, vitamin E, and much more. And guess what? One cup of these little gems will also get you 8 grams of fiber which is a whole lot of bang for your buck! They do go off a little quickly, unfortunately, so why not blend some up into a smoothie in order to add some delicious juiciness?<\/p>\n

\"\"18. Bread<\/h3>\n

While bread<\/a> has something of a bad rap owing to its classification as a simple carb, the right kinds of bread are actually highly healthy. In particular, whole-wheat, whole-grain bread is great for you because you get all the nutrients from the wheat and the germ, along with lots of added seeds, nuts, and more. This is a very convenient way to sneak more fiber into your diet while you\u2019re eating other things! Certain crackers and biscuits will similarly get you extra fiber too.<\/p>\n

\"\"19. Brussels Sprouts<\/h3>\n

Brussels sprouts<\/a> are the butt of many jokes thanks to their bitter taste and the simple fact that they are the least exciting part of any Christmas dinner\u2026<\/p>\n

But turns out the joke might be on us! After all, Brussels sprouts boast a whopping 7.6 grams of fiber per cup which doesn\u2019t sound that impressive until you learn that they also provide a near-perfect balance of soluble and insoluble fiber. Along with that, you\u2019ll also be getting vitamin C, K, B1, B2, B6, Manganese, and folate. Who\u2019s laughing now?<\/p>\n

\"\"20. Chickpeas<\/h3>\n

Chickpeas<\/a> are the little peas that make things like hummus so delicious (along with copious amounts of garlic). They offer us protein, copper, folate, omega 6, omega 3, manganese, and more and yes, they\u2019re also full of fiber. Specifically, they provide you with 8 grams of fiber per cup. Why not make some home-made hummus using real chickpeas and then dip some carrots in it in order to enjoy the perfect fiber-packed lunch snack?<\/p>\n

So, there you have it, a ton of great foods you can add to your diet if you want to increase your fiber intake. Your aim is somewhere in the region of 28 grams of fiber each day which may sound a lot, but remember that many of the other foods that you\u2019re taking already will have small amounts of fiber in \u2013 even the foods that you probably consider to be \u2018unhealthy\u2019.<\/p>\n

Add some of these ingredients to your diet then and you should start to see some pronounced improvements in your health from your bowel movements, to your energy levels and your circulation!<\/p>\n\r\n

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