25 fiber rich foods: High Fiber Foods You Should Eat To Increase Fiber-Intake

These fiber rich foods help you feel full, support your digestive system. 

Moreover, it is an essential nutrient required for proper digestion and also helps in achieving your weight loss goals.

Fiber rich foods are incredibly important. Because fiber leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria. Which has a lot of health benefits.[1]

Additionally, studies suggest that it also promotes weight loss, lowers blood sugar levels, and fights constipation.[2]

Unfortunately, about 95% of American adults and children don’t meet the recommended daily fiber intake. 

However, increasing your fiber intake is relatively easy, simply integrate fiber rich foods into your diet.

What Is Fiber?  Why is fiber essential for your health?

Fiber is a blanket term that applies to a class of complex carbohydrates that your body can’t digest. 

This passes through your stomach, intestines, colon, and then out of your body. 

Your body doesn’t use fiber for fuel but it is very valuable to your overall health.

Naturally found in complex carb foods such as fruits, veggies, grains, legumes and further classified as soluble and insoluble fiber.

Dietary fiber is essential and beneficial for your health as…

Helps Reducing cholesterol levels: More fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption.

Helps you in getting a healthy weight: fiber rich foods like fruits and vegetables tend to be lower in calories. Additionally, fiber’s presence can slow your digestion process in the stomach to help you feel fuller for longer.

Assist in blood sugar control: It takes your body longer to break down high-fiber foods. That helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.

Reduces risk of gastrointestinal cancer: Eating fiber rich foods and getting enough fiber can have protective effects against certain cancer types, including colon cancer. 

Helps in maintaining gut health: It’s important to fuel up healthy gut bacteria by eating fiber rich foods.

Now, that we know, Fiber offers many health benefits.

Note it’s important to incorporate fiber-containing foods gradually over the course of a few days. 

This will allow you to avoid adverse effects, such as bloating and gas.

What is recommended fiber intake for males and females and childrens?

Well, as per the American Heart Association recommendation, the daily intake for fiber is 25 grams per day on a 2,000-calorie diet for adults. 

Note, the number may also depend on age or sex.

But According to research Americans on average eat only about 16 grams of fiber per day.[3]

women of age group 20-50: 21 to 25 grams per day
men of age group      20-50: 30 to 38 grams per day

How much fiber does your child need?

Children 1 to 3 years19 grams of fiber/day
Children 4 to 8 years25 grams of fiber/day
Boys 9 to 13 years31 grams of fiber/day
Girls 9 to 13 years26 grams of fiber/day
Boys 14 to 19 years38 grams of fiber/day
Girls 14 to 19 years26 grams of fiber/day

25 fiber rich foods You Should Eat

Here are 25 high-fiber foods that are both healthy and satisfying.

1. Chia seeds

Chia seeds are tiny black seeds that are highly nutritious, containing high amounts of magnesium, phosphorus, and calcium.

These may also be the single best source of fiber on the planet. 

Just sprinkle a spoonful of chia seeds into smoothies, yogurt, or on top of salads to boost your fiber intake.

Its Fiber content:  9.75 gm per ounce of dried chia seeds, or 34.4 grams per 100 grams.

Most nuts and seeds contain significant amounts of fiber, apart from chia seed some other high fiber nuts and seeds are…

Fresh coconut: 9 grams/100gm

Pistachios: 10 grams/100gm

Walnuts: 6.7 grams/100gm

Sunflower seeds: 11.1 grams/100gm

Pumpkin seeds: 6.5 grams/100gm

2. Navy Beans as fiber rich foods

Navy beans are considered one of the best sources of fiber, making them the most popular of all the fiber rich foods. 

You can easily add these navy beans to your soup to get a high-fiber soup.

Its Fiber content: 11 grams/ 100gm of cooked navy beans

3. Lentils 

Lentils are very cheap and are considered the most nutritious foods. 

These are very high in protein and loaded with many important nutrients.

You can easily spice up your fiber-rich lentil soup up with cumin, coriander, turmeric, and cinnamon.

Its Fiber content: 13.1 grams in one cooked cup of lentils

Or nearly 7.3 grams per 100 grams.

4. Split peas

Split peas are the dried, split, and peeled seeds form of peas. 

These are often seen in split pea soup after holidays featuring ham.

Its Fiber content: 16.3 grams in one cooked cup of split peas, or 8.3 per 100 grams 

5. Chickpeas

These peas are another type of legume that’s loaded with nutrients, including minerals and protein. 

Chickpeas form the base of hummus, one of the easiest spreads you can make by yourself. 

It can also be slather on salads, veggies, whole-grain toast, and more.

Its Fiber content: 12.5 grams in one cooked cup chickpeas, or 7.6 per 100 grams

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6. Kidney beans

Kidney beans are other popular types of legumes. 

Like other legumes, these are also loaded with plant-based protein and various nutrients.

Its Fiber content: 12.2 grams in one cooked of beans, or 6.8 per 100 grams.

Remember, legumes are high in protein, fiber, and various nutrients.

 Additionally, when prepared properly, they’re among the world’s cheapest sources of quality nutrition.

Some other fiber rich legumes are:

  • Cooked-black beans: 8.7 grams
  • Cooked-edamame: 5.2 grams
  • Cooked-lima beans: 7 grams
  • Baked-beans: 5.5 grams 

7. Oats 

Oats are among the healthiest fiber-rich grain foods on the planet. These are very high in vitamins, minerals, and antioxidants.

They also contain a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.

Overnight oats are the most popular staple for easy breakfast ideas.

Its Fiber content: 16.5 grams one cup of raw oats, or 10.1 grams per 100 gramsTrusted Source

8. Quinoa 

Quinoa is considered a pseudo-cereal. And it has become incredibly popular among health-conscious people in the last few years.

These are loaded with many nutrients, including magnesium, protein, iron, zinc, potassium, and antioxidants, to name a few of them.

Its Fiber content: 5.2 grams in one cooked cup of quinoa, or 2.8 per 100 grams.

9. Popcorn

Popcorn can be the best snack you can eat if you are willing to increase your fiber intake.

Air-popped popcorn is very high in fiber, respective to calorie for calorie. 

Note, the fiber-to-calorie ratio will decrease significantly when you add a lot of fat to it.

Its Fiber content: 1.15 grams in one cup of air-popped popcorn, or 14.4 grams per 100 grams.

Additionally, nearly all whole grains are high in fiber.

10. Avocado  

This is a very unique fruit. Instead of being high in carbs, it is full of healthy fats.

Avocados are very high in potassium, vitamin C, magnesium, vitamin E, and various B vitamins. 

These also have numerous health benefits. 

Its Fiber content: 10 grams in 1-cup of raw avocado, or 6.7 grams per 100 grams.

11. Raspberries

Raspberries are highly nutritious and they also have a very strong flavor. 

They’re loaded with vitamin C and manganese so try mixing this antioxidant-rich berry in with your morning oats or cereal for a fiber-rich breakfast.

Its Fiber content: A cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams.

12. Blackberries

Like the pretty little sister raspberries, blackberries are also highly nutritious. 

So, keep these dark-hued berries where you can see them, you can use them when your sweet cravings kick in.

Its Fiber content: 8 gm in one cup(144g) or 5 grams/ 100 gm.

13. Strawberries 

These berries are a healthy-delicious, option that can be eaten fresh.

Additionally, they’re also among some of the most nutrient-dense fruits you can eat, boasting loads of manganese, vitamin C, and various powerful antioxidants. 

Try some of this in your fruit strawberry smoothie.

Its Fiber content: 3 gm in 1 cup of fresh strawberries, or 2 grams per 100 grams.

14. Pears 

The fruit is popular for both its taste and nutrition and it’s one of the best fruit sources of fiber.

Its Fiber content: 5.5 grams in a raw medium-sized pear, or 3.1 grams per 100 grams.

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15. Oranges

This high-fiber fruit is known to have several health benefits. 

Additionally, the whole orange is more nutritious and healthy than its juice due to its fiber. 

These are some of the best sources of vitamin C and can offer 116.2 percent of your daily requirement for vitamin C.

Its Fiber content: 4.4 gm in a large 184g orange or 2.4 gm per 100 grams.

16. Apples 

Apples are among the tastiest and most satisfying and nutritious fruits you can eat. 

These are also relatively high in fiber. You can especially like them in salads also. 

Its Fiber content: 4.4 grams in a medium-sized 182g, a raw apple, or 2.4 grams per 100 grams.

17. Bananas

Bananas are a good source of many essential nutrients, including vitamin B6, vitamin C, and potassium.

Additionally, even green or unripe bananas also contain a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. You can try them in a nut butter sandwich for a hit of protein, too.

Its Fiber content: 3.1 grams in a medium-sized 189g banana, or 2.6 grams per 100 grams. 

Some other high fiber fruits

  • Blueberries: 2.4 grams per 100-gm serving.
  • Blackberries: 5.3 grams per 100-gm serving.

18. Artichoke 

The artichoke doesn’t become headlines often however, this vegetable is high in many nutrients and one of the world’s best sources of fiber.

These can be really delicious, just roasted them and you will find why?

Its Fiber content: 6.9 grams in 1 raw (128g) globe or French artichoke, or 5.4 grams per 100 grams.

19. Beets

These beets, or beetroot, is a root vegetable that’s high in various essential nutrients, such as copper, folate, iron, manganese, and potassium.

Beets are also rich in inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.

Its Fiber content: 3.8 grams in 1 cup (136g) of raw carrots, or 2.8 grams per 100 grams.

20. Carrots 

The carrot is a root vegetable and moreover, it’s tasty, crunchy, and highly nutritious.

It’s high in vitamin B6, vitamin K, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.

Just toss some sliced carrots into your next veggie-loaded soup to make it even more fiber rich food.

Its Fiber content: 3.8 grams in 1 cup of raw carrots, or 2.8 grams per 100 grams.

21. Brussels sprouts

The Brussels sprout is known as a cruciferous vegetable related to broccoli.

These are very high in potassium, folate, vitamin K, and potent cancer-fighting antioxidants.

Try out some Brussels sprouts roasted with apples, bacon, or drizzled with balsamic vinegar.

Its Fiber content:  3.3 grams per cup (88g) of raw Brussels sprouts, or 3.7 grams per 100 grams.

22. Broccoli 

So, broccoli is a type of cruciferous vegetable and it is one of the most nutrient-dense foods on the planet.

Moreover, it is loaded with folate, B vitamins, vitamin C, vitamin K, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients.

It is also relatively very high in protein, compared with most vegetables. 

Just try turning them into a slaw for various uses or simply steam them.

Its Fiber content:  2.4 grams per cup, or 2.6 grams per 100 grams.

Note that, almost all vegetables contain significant amounts of fiber.

Some other high-fiber vegetables are…

  • Kale: 3.6 grams/100g
  • Spinach: 2.2 grams/100g
  • Tomatoes: 1.2 grams/100g

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23. Sweet potatoes

Sweet potatoes are a popular tuber that’s very filling and has a delicious sweet flavor and is very high in beta carotene, B vitamins, and various minerals.

These sweet potatoes are a tasty bread substitute or base for nachos.

Its Fiber content: A medium-sized boiled sweet potato (130g without skin) has 3.8 grams of fiber or 2.5 grams per 100 grams.

24. Almonds

Almonds are a type of tree nut and are very popular nowadays.

These are very high in many essential nutrients, including vitamin E, manganese, healthy fats, and magnesium. 

Additionally, it can also be made into almond flour for baking with a dose of extra nutrients.

Its Fiber content: 4 gm per 3 tablespoons, or 13.3 grams per 100 grams.

25. Dark chocolate

Now, this is arguably one of the world’s most delicious foods. 

And moreover, it can be surprisingly high in nutrients and one of the most antioxidant- and nutrient-rich foods on the planet.

Note, and make sure that you choose dark chocolate that has a cocoa content of 70–95% or higher and avoids products that are loaded with added sugar.

Its Fiber content: 3.1 grams in a 1-ounce p/c of 70–85% cacao, or 10.9 grams per 100 grams.

Conclusion

This fiber rich foods list is the answer to your most concerning question, How to increase your fiber intake?  

The daily fiber requirement is 24 grams of fiber for women and 38 grams for men is not meant by the majority. 

Just try to incorporate these fiber rich foods into your daily diet routine.

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