22 High-Fiber Foods You Should Eat
Your intestines need help moving and removing waste products in your digestive system. This is where fiber can help. You can easily get good sources of fiber from the foods you eat daily.
The dietary fiber you get from supplements such as , fruits, vegetables, and whole grains in your daily diet doesn't just keep you regular. Some fiber, such as psyllium, can also have significant health benefits.
Read on to learn about high dietary fiber foods, fiber supplements, types of fiber, and recommended daily fiber intake.
You may be consuming high fiber foods every day. But do you know if you're consuming 28 grams of the recommended daily fiber intake every day? Taking Metamucil daily can also help you get the recommended daily amount of fiber along with the fiber-rich foods you add to your diet.
1. Broccoli flowers
It takes about 9 cups of broccoli flowers to reach the recommended daily fiber intake. Rich in sulforaphane, broccoli also adds 3.2 grams of dietary fiber per cup.
As it's low in calories, so add an extra serving of broccoli to help you reach your dietary fiber goals.
2. Brussels sprouts
These mini sprouts can be boiled, roasted, fried or sliced raw in a Brussels sprout salad.
At 4 grams of fiber per cup, it takes about 7 cups of Brussels sprouts to reach the recommended daily dietary fiber intake.
Probably not, unless it's a family meal. Here are how much raw asparagus is needed to reach the 28 grams of dietary fiber recommended for your daily diet.
As an alternative to steamed asparagus, you can try adding thinly sliced raw asparagus to salads or sandwiches for a sweet, crunchy taste.
Artichokes are great on pizza, paired with spinach in a delicious vegetable sauce or steamed to perfection.
But can you eat five artichokes in one day?
5. Pumpkin acorn
Just cut the stem, collect the seeds and cook until soft. Or make squash stuffed with wild rice, quinoa or ground beef.
You will need to eat about 3 cups of pumpkin to reach your dietary fiber goals.
6. The Green peas
Take 9 grams of fiber per cup, help yourself to larger servings to add more fiber to your diet.
For example, you will need about 5 cups of green peas to get the recommended daily fiber intake.
Tasty and healthy, peas are an excellent source of iron, manganese and vitamins A and C.
7. Turnip leaves
An excellent source of beta-carotene and vitamin K, turnip leaves have a mild flavour and can be used like spinach, mixed with green smoothies or squeezed.
Lightly steamed carrots will release more beta-carotene, but whether you can enjoy them like cooked or else direct, you'll get the full benefits of 4.68 grams of fiber in every cup.
So it takes about 6 cups of carrots to reach the recommended daily dietary fiber intake.
Cauliflower rice is a popular low-carb alternative to starchy vegetables and can be made into pizza crust and French fries.
This is a great way to add fibers to your daily diet, but it might not get you the recommended 28 grams of fiber daily.
Whether in guacamole, toast or salad, avocado is much appreciated for its rich, creamy flavour and healthy fats.
Use 9 grams of fiber per medium-sized avocado, about three avocados would be needed to reach the recommended daily dietary fiber intake.
Apples are amazingly rich in a type of soluble fiber known as pectin. In 4.4 grams per apple, it takes about seven apples to get the recommended daily fiber.
The Strawberries are source of Vitamin C. Cut some into your next salad for the next level of flavour and fiber.
It takes about 5 or 6 cups of strawberries to reach 28 grams, the recommended daily dietary fiber intake.
Can you eat nine bananase a day? One of the most favourite fruits and a perennial favourite, a medium-sized banana provides 3 grams of fiber.
Bananas are satisfying and are a great way to add some fiber to a meal or snack.
About two cups of raspberries a day provide you with the daily fiber you need.
They are a very delicious treat on their own way, cooked in your favourite dessert recipe or mixed in a smoothie.
One serving of almonds contains approximate 3 grams of fiber. Try sprinkling some cooked veggies or appetizers to add some crunchy, flavorful fiber.
It takes about almost 1 cup of almonds to reach the recommended daily fiber. Almond butter also contains dietary fiber, but almond milk does not.
About 1 cup of pecans can help you consume the recommended daily fiber.
Drizzle a salad with roasted nuts or add some to your favourite homemade baked goods.
These are a great source of fiber. At 15.6 grams per cup, you'll need about 2 cups of cooked lentils to reach your recommended daily fiber intake.
Lentils are used in all kinds of soups or as a base for veggie burgers.
18. Borlotti beans
Pinto beans are favourites in chilli recipes because they retain their shape over long cooking times and high heat without becoming pasty.
One cup contains approximately 13.1 grams of fiber, so eat about 2 cups of beans to reach your recommended daily fiber intake.
19. Chia seeds
Chia seeds are a superfood worth adding to your diet.
Rich in soluble fiber, they are an excellent thickener for smoothies or used as a crunchy topping for yogurt.
Great as a baked cereal or baked in cookies, muffins, or muesli, oats are exceptionally high in heart-healthy soluble dietary fiber.
With 4-5 grams of fiber per cup, it takes about 7 cups of oats to reach 28 grams.
21. Wholemeal noodles
If you're a pasta lover, choosing wholegrain varieties can provide significant fiber benefits.
One cup provides 5.46-5.50 grams of fiber, more than double the white mass.
Puffed popcorn is a healthy snack, but you'll need 1.5 gallons of popcorn to get your recommended daily fiber intake.
Top it with a hint of nutritional yeast for a cheesy flavour, or experiment with your favourite herbs and spices.