I am very much sure that, you would have not thought much about fiber until you have faced with an unusual scenario. Dietary fiber is a miracle worker when it comes to keeping you healthy and disease-free.
Let me tell you that, preventing constipation isn’t its primary responsibility. Fiber lowers cholesterol and therefore, lowers the risk of heart disease.
It also aids in the prevention of other ailments which many people might be suffering from. It also helps you to lose weight by preventing blood sugar spikes and making you feel fuller for longer.
High-fiber foods have a number of health benefits, including keeping the stomach healthy and many more which we will be discussing later in this article. But don’t you have a query that, what exactly is fiber?
Let me answer this before proceeding further. Fiber is a broad phrase that refers to any carbohydrate that your body is unable to process.
The fact that your body does not use fiber as a source of energy does not neglect its importance to your overall health.
High Fiber Foods Benefits
The presence of fiber in the digestive tract can help the body absorb less cholesterol. This is especially true if you take statins, which are cholesterol-lowering drugs, and psyllium fiber supplements.
As mentioned earlier, it helps in maintaining a healthy weight. Fruits and vegetables, which are high in fiber, have fewer calories.
Fiber can also help you feel fuller for longer by slowing digestion in the stomach. Those who suffer from constipation or a sluggish digestive system may benefit from adding fiber to their diet.
Because fiber is not digested, it naturally adds weight to the digestive tract. The intestines are stimulated by this. High-fiber foods can take longer for your body to break down.
This aids in the maintenance of more regular blood sugar levels, which is especially beneficial for diabetic patients.
When you are consuming enough fiber, it can help in protecting you from various cancers, including colon cancer.
There are several reasons for this, including the possibility that some forms of fiber, such as pectin in apples, have antioxidant capabilities.
Fiber can be found in foods that you already consume. Supplements, fruits, vegetables, legumes, and whole grains provide dietary fiber that does more than just keep you regular.
Some fibers, such as psyllium, can provide significant health benefits. The appropriate intake of fiber for adult males is 33.6 grams per day, and 28 g for adult women, according to the most recent Dietary Guidelines for Americans.
In this article, we will be talking about the foodstuff that is high in fiber and that is both nutritious and filling.
So let us begin!
55 High Fiber Foods List (Fruits & Vegetables Included)
| SR.NO. | FOOD ITEMS | FIBER CONTENT |
| 01 | Navy Beans | 10.5 grams per 100 grams. |
| 02 | Edamame | 1/2 cup (shelled and boiled) 4g fiber. |
| 03 | Split Peas | 28 grams in 1.5 cup |
| 04 | Pinto Beans | 16 grams in 100 grams. |
| 05 | Baked Beans | 4.1 grams per 100 grams. |
| 06 | Green Peas | 4.1–5.5 grams per 100 grams. |
| 07 | Chickpeas | 7.6 grams per 100 grams. |
| 08 | Mung Beans | 7.6 grams per 100 grams. |
| 09 | Adzuki Beans | 7.3 grams per 100 grams. |
| 10 | Kidney Beans | 13.1 grams in 2 cups. |
| 11 | Lima Beans | 7 grams per 100 grams |
| 12 | Broccoli Flowerets | 3.2 grams per cup |
| 13 | Beetroot | 2.8 grams per 100 grams |
| 14 | Carrots | 2.8 grams per 100 grams. |
| 15 | Artichoke | 6.9 grams per 100 grams. |
| 16 | Brussels Sprouts | 3.7 grams per 100 grams. |
| 17 | Turnip Greens | 5 grams per cup. |
| 18 | Pumpkin | 3.6 g fiber per typical piece. |
| 19 | Potato | 6.3 grams in a big potato |
| 20 | Cauliflower | 3 grams per cup. |
| 21 | Sweet potato | 5.9 g per large sweet potato. |
| 22 | Parsnips | 5.8 g in per boiled parsnips. |
| 23 | Winter Squash | 5.7 grams per cup. |
| 24 | Kale | 2 grams per 100 grams. |
| 25 | Collard Greens | 7.6 grams per cup. |
| 26 | Butternut Squash | 6.6 grams per cup. |
| 27 | Avocado | 6–7 grams per half avocado. |
| 28 | Apple | 4.4 grams per apple. |
| 29 | Pear | 5.5 grams per medium pear. |
| 30 | Raspberries | 4 g per half-cup. |
| 31 | Blackberries | 3.8 g in a half-cup. |
| 32 | Prunes | 3.4 grams in 5 prunes. |
| 33 | Orange | 3.4 grams per orange. |
| 34 | Banana | 3 grams in medium-sized banana. |
| 35 | Guava | 3 grams per guava |
| 36 | Strawberries | 28 grams in 6 cups. |
| 37 | Pomegranate | 5.6 g per seed in 12 pomegranates. |
| 38 | Whole Grain Bread | 4-5 grams per slice. |
| 39 | Whole-Grain Pasta | 6 grams per cup. |
| 40 | Steel-Cut Oats | 5 grams per 14 cup |
| 41 | Rolled Oats | 5 grams in every 14 cup |
| 42 | Popcorn | 1.15 grams per cup |
| 43 | Quinoa | 5.18 grams per cup |
| 44 | Barley | 6g fiber per cup. |
| 45 | Wheat Bran | 43 grams in 100 grams. |
| 46 | Teff | 7.1 grams per cup. |
| 47 | Freekeh | 13.3 grams per 100 grams. |
| 48 | Chia Seeds | 4.1 grams per tablespoon. |
| 49 | Buckwheat | 8.4 grams half a cup. |
| 50 | Bulgur | 8.2 grams per cup. |
| 51 | Almonds | 13.3 grams per 100 grams |
| 52 | Pecans | 3 grams per ounce. |
| 53 | Walnuts | 2 grams per ounce. |
| 54 | Dark Chocolate | 3.1 grams per ounce. |
| 55 | Nut Butter (almond) | 3.3 grams in 2 tablespoon |
High Fiber Legumes
Beans, lentils, and peas are examples of legumes, which are fiber-rich plant-based diets. Let me tell you that, fermentable fibers are abundant in beans.
This fiber makes its way into the large intestine, where it serves to nourish the gut’s diverse colony of good bacteria.
Researchers have discovered a link between healthy gut flora and lower obesity and type 2 diabetes rates.
You can easily get fibers through beans and add them into soups or make dishes for more fiber intake. The following are some of the best fiber-rich legumes:
1. Navy Beans
Navy beans are one of the most high-fiber foods. To add more fiber and protein to salads, curries, or stews, you can use navy beans. The fiber content in navy beans is 10.5 grams per 100 grams.
2. Edamame
Edamame, or young soybeans, has a pleasant flavor and texture. They are also one of the few plant sources that include all of the essential amino acids, which makes them an excellent choice for vegans and vegetarians.
It is recommended that you can use edamame in salads and stir-fries. Talking about its fiber content: 1/2 cup shelled and boiled contains 4 grams of fiber.
3. Split Peas
Fresh split peas contribute about 1.5 cups of the daily fiber requirement of 28 grams. Split peas can be used for much more than just soup. They can also be used as a curry base.
4. Pinto Beans
Pinto beans are delicious, creamy beans that can be used in refried beans or burritos. Vegetable burgers can also be made with pinto beans.
The daily fiber goal is achieved by eating 2 cups of cooked pinto beans. Pinto beans have 16 grams of fiber per 100 grams.
5. Baked Beans
You can easily get it at most supermarket stores. These beans are rich in fiber as well as proteins. To receive greater health benefits, try to choose products with less sugar and salt.
The fiber content of plain baked beans from a can is 4.1 grams per 100 grams.
6. Green Peas
Fresh or canned green peas are available in many shops. Green peas are a good source of fiber, protein, and vitamins C and A. Green peas provide 4.1–5.5 grams of fiber per 100 grams.
7. Chickpeas
Another type of pea that is full of nutrients, especially minerals and protein, is the chickpea. You can eat it with salads, vegetables, whole-grain toast, and more.
12.5 grams of fiber per cup of cooked chickpeas, or 7.6 grams per 100 grams is present.
8. Green Grams
Green Grams have high levels of potassium, magnesium, and vitamin B-6. Once dried and processed, green bean flour can then be used to make pancakes. The fiber content of mung beans is 7.6 grams per 100 grams.
9. Adzuki Beans
In Japanese cuisine, azuki beans are used to make red bean paste, which is a classic treat. These aromatic, nutty beans can also be cooked and eaten plain. Adzuki beans have 7.3 grams of fiber per 100 grams.
10. Kidney Beans
Kidney beans are popular in chili dishes because they keep their shape even when cooked for lengthy periods of time at high temperatures. To meet your daily fiber requirements, eat around 2 cups of kidney beans, which has 13.1 grams of fiber.
11. Lima Beans
Lima beans are abundant in both fiber and plant protein, making them an excellent source of both. Lima beans have 7 grams of fiber per 100 grams.
Fiber-Rich Vegetables
After knowing about the legumes which are rich in fibers, Let us now know about the veggies which have a high content of fibers in it:
12. Broccoli Florets
To get the daily required fiber intake, you will need roughly 9 cups of broccoli florets. Broccoli is high in sulforaphane and has 3.2 grams of fiber per cup.
You can easily add extra broccoli to meet your fiber objectives because it is low in calories.
13. Beetroot
The beet, often known as beetroot, is a root vegetable that is strong in folate, iron, copper, manganese, and potassium, among other nutrients.
Beets are also high in inorganic nitrates, which have been linked to a variety of health advantages including blood pressure management and athletic performance.
They are also a good source of fibers. Talking about its fiber content, 3.8 grams of fiber is present per cup of raw beets, or 2.8 grams per 100 grams.
14. Carrots
Carrots are root vegetables that are delicious, crisp, and healthful. Vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A, are all abundant in it.
You can put chopped carrots into your next veggie-packed soup. 1 cup of raw carrots contains 3.6 grams of fiber or 2.8 grams per 100 grams.
15. Artichoke
The artichoke is a vegetable that rarely makes the news. This vegetable, on the other hand, is abundant in numerous nutrients and one of the best sources of fiber in the world. Fiber content: it contains 6.9 grams of fiber per 100 grams.
16. Brussels Sprouts
These are a type of cruciferous vegetable and are related to broccoli. Vitamin K, potassium, folate, and cancer-fighting antioxidants are all abundant in them.
Roasted Brussels sprouts with apples and bacon or sprinkled with balsamic vinegar are delicious. The fiber content of raw Brussels sprouts is 3.3 grams per cup or 3.7 grams per 100 grams.
17. Turnip Greens
Turnip Greens have a moderate flavor and are high in beta carotene and vitamin K. They can be juiced or blended into green smoothies, just like spinach and other leafy greens.
To meet your fiber objectives, you will need roughly 5.5 cups of turnip greens. In 1 cup there are 5 grams of fiber.
18. Cauliflower
Riced cauliflower is a low-carb substitute for starchy vegetables that can be used to make pizza crust or chips. It is a wonderful method to get more fiber in your diet.
One cup of cauliflower contains 3 grams of fiber, which is 10% of your daily requirement.
19. Pumpkin
Pumpkin is a popular food that is high in calcium and vitamins A and vitamin K. It can be found in both sweet and savory foods.
If we talk about its fiber content: 3.6 g of fiber per typical piece of canned pumpkin is present.
20. Potato
Potatoes are a good source of essential vitamins, as well as vitamin C and magnesium, as a staple food.
Sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes are all high in fiber; one small potato with skin contains over 3 grams of fiber.
There is no denying fact that this vegetable has a negative rep for hanging around with the inappropriate crowds—fries and chips, to mention a couple of examples.
But, however Potatoes, on the other hand, can be beneficial when not fried in oil and salted. Its
fiber content is, that a big roasted potato with its skin has 6.3 grams of fiber.
21. Sweet Potato
The sweet potato (Ipomoea batatas) is a starchy root vegetable with a sweet flavor. It has a thin, brown outer skin and bright-colored meat, which is usually orange but can also be white, purple, or yellow.
Sweet potatoes can be eaten whole or peeled, and their plant leaves are also edible. It is one of the starchy veggies. Vitamin A is abundant in them. It has 5.9 g of fiber per large sweet potato.
22. Parsnips
The parsnip is a root vegetable and is related to carrots and parsley, both of which are members of the Apiaceae flowering plant family.
It is commonly planted as an annual biannual plant. Its long taproot has cream-colored skin, and it grows sweeter in flavor after winter frosts if it is allowed to mature in the ground.
Vitamins C, vitamin K, as well as vitamins B, calcium, and zinc, are abundant in parsnips. The fiber content of one boiled parsnip is 5.8 g.
23. Kale
It is abundant in fiber and water, both of which aid in constipation prevention and promotes regularity and a healthy digestive tract.
Kale’s immune-boosting carotenoids protect cells against DNA damage and oxidative stress, which can raise your risk of chronic diseases such as diabetes and some malignancies over time.
Kale contains 10% of your daily calcium need which is an important nutrient connected to bone mineral density.
You’ll get at least 8 to 10 grams of fiber when you use kale as a salad foundation, whether steamed, sautéed, or nuked. It has 2 grams of fiber in 100 grams.
24. Collard Greens
Collard Greens are a staple vegetable in Southern American cuisine, but they have more medical benefits than the other meals that would lead you to assume them to be.
Surprisingly, collards enhance the body’s cholesterol-blocking process by 13% more than the medication!
Experts believe that its high fiber content helps to decrease cholesterol by binding to bile acids in the digestive tract and excreting them from the body. It contains 7.6 grams of fiber per cup, cooked.
25. Butternut Squash
Do you want to improve your vision? Butternut squash is a great fall vegetable to pick up. It is a vitamin powerhouse, with high levels of vitamin A, vitamin C, and vitamin E, all of which are potent antioxidants and are necessary for eye health.
You can roast it with arugula, quinoa, walnuts, and an apple cider vinaigrette, or you can also mix it with a few baked apples in a soup.
Butternut squash is a versatile item that won’t let you down, especially when it comes to fiber. If we talk about its fiber content, 6.6 grams of fiber per cup, in baked and cubed is present.
Fibre Rich Fruits
Healthy fruits can be eaten as a snack between meals to increase daily fiber consumption. Some fruits have a higher fiber content than others. Let us now learn about the fruits that are rich in fibers.
26. Winter Squash
Winter squash is an annual fruit that comes from various squash species in the Cucurbita genus.
It is different from summer squash in the way that it is harvested and eaten when the seeds have fully matured and the skin has hardened into a rough rind.
Vitamins A and vitamin C are abundant in winter squash crops. The fiber content of one cup of winter squash is 5.7 grams.
27. Avocado
Avocados are high in fiber, with about 6–7 grams per half fruit. This Natural fiber-rich fruit can hopefully minimize constipation, keep the digestive tract healthy, and reduce the risk of colon cancer.
Avocado is high in monounsaturated fats, which are good for your heart. They are commonly used in salads and dips. The fiber content of one peeled avocado is 9.2 grams.
28. Apple
Apples are especially high in pectin, a form of soluble fiber. At 4.4 grams per apple, you’ll need roughly 7 apples to meet your daily fiber requirement.
Apples are high in vitamins C and vitamin A, as well as folate. Make sure to consume both the skin and the flesh of the apple, as the skin contains a lot of fiber.
29. Pears
Pears are high in fiber and vitamin C and vitamin A, as well as folate and calcium. You can serve pears with dessert or keep them in the fruit dish.
One medium fruit with the skin on provides a fourth of your daily fiber requirements. Consuming pear will reduce your appetite for more reasons than fiber.
Pectin, which is a soluble fiber that absorbs water and transforms to gel, slowing digestion, is another benefit of this autumn fruit. The fiber content in it: One medium pear has 5.5 grams of fiber.
30. Raspberries
Antioxidants are abundant in raspberries. Vitamins C and vitamin K are also found in these ruby-red berries. Just because these berries are little and sweet, don’t underestimate their potency.
In addition to being one of the lightest sugar fruits, raspberries have the highest fiber content of any common fruit, which helps to increase the feelings of satiety without causing weight gain.
You can eat them alone with Greek yogurt, or with an ounce of dark chocolate—the combination of fruit and cacao boosts the production of butyrate, a molecule produced in your large intestine that tells your fat-storage genes to turn off. The fiber value of half a cup of raspberries is 4 g.
31. Blackberries
Blackberries, like raspberries, are also high in antioxidants and are an excellent source of vitamins C and vitamin K.
You may eat these antioxidant-rich blackberries knowing that they will help you achieve your weight-loss objectives because they have more fiber than sugar.
When it comes to antioxidants, blackberries are particularly strong in anthocyanins, which are also responsible for the dark color of blueberries.
These anti-free-radical chemicals have been discovered to help prevent cardiovascular disease and cancer, as well as improve cognitive performance.
To gain the advantages, you can add it to salads, overnight oats, or smoothies. The fiber content of half a cup of blackberries is 3.8 g.
32. Prunes
Prunes, sometimes known as dried plums, can aid digestion. Prunes, while high in fiber, can also be full of sugar, so try to consume them in moderation. The fiber content of five prunes is 3.4 grams.
33. Orange
Oranges have a surprising amount of fiber. Vitamin C is abundant in oranges and is necessary for good health. A single orange has 3.4 grams of fiber.
34. Banana
A medium-sized banana contains 3 grams of fiber, making it one of the most adaptable fruits and a perennial favorite. Bananas are satisfying and an excellent source of fiber in any meal or snack.
35. Guava
This tropical fruit is strong in vitamin C and includes vitamin A, as well as being a good source of fiber. Guava can be used in smoothies or drinks.
Because the rinds are edible, they can be used as a portable fruit snack. The fiber content of one guava fruit is 3 grams.
36. Strawberries
Strawberries are high in vitamin C. you can add a couple of slices with your next salad for added taste and get fiber.
It is possible that you will need to supplement with other high-fiber meals or pills like Metamucil—it takes around 6 cups of strawberries to get the daily recommended fiber consumption of 28 grams.
37. Pomegranate
Although it has some of the greatest fiber (and antioxidant) values of any fruit, the pomegranate fruit has a high sugar load.
There are roughly 20 grams of sugar in just 12 fruit. To receive the added advantage of digestion-slowing protein, serve with yogurt or on pork. 5.6 grams of fiber per seed in 12 pomegranates.
High Fibers Grains and Seeds
There are many grains and seeds that are also rich in fiber. So without any delay, let us now know about fiber-rich grains and seeds.
38. Whole Grain Bread
Guys don’t be concerned. You don’t have to give up bread just because you are on a diet. That’s because not all bread is refined, white carb bombs that frequently appear to derail your fitness aspirations.
Picking up a whole grain loaf will provide a healthy dosage of the brain-protecting Vitamin B, folate, and healthful grains and seeds like barley and millet. Fiber Content of Whole Grain Breads: 4-5 grams per slice.
39. Whole-Grain Pasta
Let me inform you that, the fiber content changes depending on the pasta shape. Instead of pouring a dab of marinara sauce over some rotini, make a whole grain spaghetti carbonara to reap even more benefits.
Whole grain pasta provides at least 3 more grams of fiber than white flour pasta, which is good for your waistline. 6 grams of fiber is present in one cup of whole-grain pasta.
40. Steel-Cut Oats
Steel-cut oats are the minimally processed type of oats, consisting of whole oat groats that have been coarsely chopped into small pieces.
That indicates they are the closest thing to whole grain, and they have the most protein and fiber of it. Both insoluble and soluble fiber is found in oats, however, the soluble fiber is particularly advantageous.
Because our bodies can’t break down soluble fiber, it takes up space in your stomach and isn’t absorbed by the blood, leaving you feeling full without the calories.
Instead, it works as a prebiotic, providing food for your beneficial gut bacteria to convert into anti-inflammatory molecules.
Talking about its fiber content, 5 grams of fiber per 14 cups of dried steel-cut oats is present.
41. Rolled Oats
Although rolled oats cook faster than steel-cut oats, they are still a good source of fiber.
Just stay away from the instant type, which is not only thinner rolled but also pre-cooked to break down the carbs before you consume it.
They are the ideal topping for overnight oats! 5 grams of fiber in every 14 cups of dry rolled oats is present.
42. Popcorn
Popcorn may be the ideal food to eat if you want to enhance your fiber intake. The fiber content in air-popped popcorn is very high for calories.
If you add a lot of fat, though, the fiber-to-calorie ratio will drop dramatically. 1.15 grams of fiber per cup of air-popped popcorn is present.
43. Quinoa
Quinoa is high in protein and contains 40 percent higher fiber than brown rice, at 5.18 grams per cup. However, 5.5 cups of cooked quinoa are required to meet the daily fiber requirement.
Add quinoa to your weekly supper rotation, or make a sweet dessert with cinnamon and sugar to enhance your fiber intake.
44. Barley
Barley is a tasty grain that is frequently ignored. You can add it to soups or combine it with your favorite meat and vegetables in a grain bowl.
2 cups of cooked barley per day can provide you with the daily fiber requirement. You can make roasted veggies or pilaf with more of this delicate, chewy high-fiber grain.
Its Fiber content: in 1 cup cooked you will get 6 grams of fibers.
45. Wheat Bran
Wheat bran, which is also known as the “fiber powerhouse,” is low in calories, high in muscle-building protein, and packed with bloat-busting fiber.
This slimming powder, formed from the dense outer hull of wheat grains, can be used to provide a sweet, nutty flavor to muffins, waffles, smoothies, pancakes, or homemade bread. It contains 43 grams of fiber in 100 grams.
46. Teff
Teff is surely earning a spot on the superfood map—and may even overtake quinoa for the top slot. This makes it ideal for those who are looking to reduce their calorie intake while increasing their protein intake.
The advantages don’t end there. Teff is also a good source of fiber, as well as 30 per cent of your daily dose of blood-pumping iron, which is reported according to the USDA.
More fiber and protein lead to better appetite management. Teff, like all cereal grains, can be made into porridge or cooked into a risotto. 7.1 grams of fiber per cup, cooked is present.
47. Freekeh
Freekeh is made from roasted green wheat. People use it as a side dish for meat or to give heft and a nutty flavor to salads. Freekeh includes 13.3 grams of fiber per 100 grams.
48. Chia Seeds
Chia seeds were first cultivated in Central America. These edible seeds are high in fiber, omega-3 fatty acids, protein, antioxidants, calcium, and iron, among other nutrients.
Ground chia seeds may provide additional health advantages. You can purchase them already ground, or use a food processor or mortar and pestle to grind the seeds into a fine powder.
The fiber value of chia seeds is 4.1 grams per tablespoon.
49. Buckwheat
Buckwheat is a seed, not a grain, despite its name which may confuse you. Buckwheat groats are grain-like seeds that come from a plant that resembles rhubarb more than wheat.
Magnesium and zinc are abundant in them. Buckwheat contains no gluten. Buckwheat is traditionally used to make soba noodles in Japan. It is also becoming increasingly popular in other nations as well.
Groats can be added to breakfast cereals or smoothies. Buckwheat flour is a gluten-free substitute for regular flour in baking and cooking. Half a cup of buckwheat groats has 8.4 grams of fiber in it.
50. Bulgur
Are you bored with quinoa, spaghetti, and rice? If yes the guys, bulgur must be included in your diet, and if no, still give it a try!
Combine a dish of bulgur with heaps of chopped parsley, garlic, diced tomatoes, and a little olive oil and lemon juice to make a simple tabbouleh, a Mediterranean favorite.
This cereal is one of the most fibrous items you can keep in your cabinet to make a quick and healthy side dish. 8.2 grams of fiber per cup of cooked bulgur is present.
High Fiber Nuts and Dry Fruits
Nuts aren’t simply high in protein and healthy fats; but they are also rich in fiber as well, for example, almonds include over 3 grams of fiber per serving.
They can assist you in meeting the FDA’s fiber recommendations of 25 grams for women and 38 grams for men.
Raw or dry-roasted nuts are favored over pre-packaged nuts. (which are usually cooked in oils that can add extra, unnecessary calories.) Nut butter, too, can be high in fiber.
51. Almonds
Almonds are a common tree nut variety. They are high in healthful fats, vitamin E, manganese, and magnesium, among other nutrients.
Almonds can also be ground into almond flour, which adds added nutrition to baked goods. 4 grams of fiber every three tablespoons, or 13.3 grams per 100 grams is present.
52. Pecans
1 cup of pecans can provide you with your daily fiber need. Zinc, beta carotene, and other vital minerals are also found in pecans.
Toasted nuts can be sprinkled over salads or added to homemade baked products. 3 grams of fiber per ounce, or roughly 11 percent of the daily fiber recommendation is present.
Fiber, together with adequate fluid intake, passes swiftly and easily through the digestive tract, allowing it to function correctly. Obesity, heart disease, and diabetes may all be reduced by eating a high-fiber diet.
53. Walnuts
Walnuts, which are known for their heart-healthy omega-3 fats, can also help you meet your fiber targets if you consume roughly 2 cups per day.
You can blend some into your smoothie or scatter it on cereals and salads. Walnuts have roughly 2 grams of fiber per 1-ounce serving.
This accounts for around half of the carbohydrate content of these nuts. Most of the fiber in walnuts is insoluble, but there is some soluble fiber present as well.
54. Nut Butter (Almond)
All nuts, fortunately, include fiber. Whenever it comes to fiber content, almond butter beats out peanut butter. 3.3 grams of fiber are found in two tablespoons of almond butter.
Almond butter, which has 200 calories, over 19 grams of fat, and nearly 5 grams of protein, can help you plug the space between meals when you are starving.
It contains monounsaturated fats that are good for your heart, as well as vitamins and minerals like vitamin E, magnesium, and calcium.
Additional Fiber-Rich Food Item
55. Dark Chocolate
It is perhaps one of the most delicious meals on the planet. It is also surprisingly nutrient-dense, making it one of the world’s most antioxidant- and nutrient-dense meals.
Just make sure to choose dark chocolate with a cocoa content of 70–95 percent or higher, and stay away from anything with added sugar.
Fiber content: it contains 3.1 grams of fiber per ounce (or 10.9 grams per 100 grams) with 70–85 percent cocoa present in it.
You might also like this:
- 35 High Fiber Vegetables (Ultimate List)
- 30 High Fiber Fruits (Complete List)
- Top 20 Beans which are highest in fiber
- 22 High Fiber Grains which you can eat
Conclusion:
So these were the top 55 high-fiber foods list, We tried to include all the foods that are considered high in fiber content.
If in case we have missed any item then do let us know in the comments section below and we will update this article.
If you liked our effort then please consider sharing this article and don’t forget to read our other articles.
