Maybe you’ve been told by your trainer, medical professional or read somewhere about the importance of having fiber in your diet.
In this guide, we’ll dive into all the details and give you the top 15 high fiber goods that you can implement into your diet.
What is fiber?
Fiber is the term used to describe carbohydrates that cannot be digested by humans.
A high fiber diet is important for good health because it helps keep your bowel movements regular, controls blood sugar levels, and can help you maintain a healthy weight.
The high amounts of protein in high-fiber foods also help stave off cravings between meals, ensuring you eat less throughout the day and maintain that flat belly you’ve been working so hard for.
In addition, high-fiber foods are generally low in calories and high in nutrients, so they’re a great way to fill up on healthy food. In addition, a lot of the fat burner supplementation you see on the market contain fiber, however instead of relying on getting fiber from a pill, it’s important to use the following to add to your meal plan.
Use the list below to help fulfill your recommended daily fiber intake!
1. Whole Wheat Pasta
One cup of cooked whole-grain pasta contains 37 grams of high-quality carbohydrates. Compare that to white pasta, which has less than half as much fiber and carbohydrates with almost no nutritional value.
As for high-fiber impact on your health, one study conducted at the University of Minnesota found that high-fiber diets containing foods like whole-wheat pasta whole wheat bread, and whole wheat crackers can lower cholesterol by 5 percent over a six-month period. Not only do high-fiber foods help you manage your cholesterol naturally, but they can help keep you full longer too.
2. Quinoa
One cup of cooked quinoa contains 5 grams of dietary fiber, which is 20 percent of the daily recommended intake. In addition to high levels of fiber, quinoa is also high in magnesium, potassium, and antioxidants – making it a nutritional powerhouse.
Cooked quinoa has a mild flavor and a fluffy texture, making it an ideal substitution for white rice in recipes. Wild rice and brown rice are good substitutes if you don’t have quinoa.
3. Berries
Berries are not only sweet and delicious, but they’re also high in fiber. A one-cup serving of raspberries, for example, contains 8 grams of dietary fiber – that’s 32 percent of the recommended daily intake! And that’s not all: Berries are high in vitamin C, manganese, and high levels of phytonutrients – antioxidants that protect cells from damage.
4. Chia Seeds
Chia seeds are high in fiber and high in omega-3 fatty acids, which makes them a great choice for people who don’t eat fish. One ounce of chia seeds contains 11 grams of fiber, making them one of the most high-fiber foods around.
In addition to their high fiber content, chia seeds are also high in antioxidants, calcium, and phosphorus. Chia seeds can be added to smoothies, yogurt, or oatmeal, or they can be used as an egg replacement in recipes.
5. Brussels Sprouts
Brussels sprouts and other cruciferous vegetables like cauliflower and broccoli are high in fiber and low in calories.
One cup of boiled Brussels sprouts, for example, contains 3 grams of fiber – that’s 12 percent of the recommended daily intake! The high levels of fiber help make these veggies filling and satisfying too.
6. Lentils
Beans and legumes like lentils, peas, navy beans, and kidney beans contain high levels of protein in addition to high levels of dietary fiber.
One cup of cooked lentils has 17 grams of high-quality carbohydrates – it also contains 8 grams of dietary fiber which is 32 percent the recommended daily intake value! In addition to high amounts of vitamins A, B6, C, E, and K, high-fiber foods like lentils are high in thiamine, folate, phosphorus, iron, manganese, selenium, potassium, zinc, and magnesium too.
7. Artichoke Hearts
A one cup serving of artichoke hearts contains 3 grams of dietary fiber – that’s 12 percent of the recommended daily intake!
Artichokes are high in vitamin C and high levels of phytonutrients – antioxidants that protect cells from damage. They’re also high in B vitamins to help convert carbs into energy for your body to use!
You might be surprised to learn that one artichoke contains 10 grams of high-quality carbohydrates! Plus, they’re high in fiber and nutrients like thiamine, vitamin B6, folate, magnesium, phosphorus, iron, and potassium.
While there are many ways to prepare artichokes – steamed whole or halved with a dollop of butter are two delicious options – it’s also great for salads too.
8. Avocados
Avocados are a delicious treat high in healthy fats called monounsaturated fats which are high in omega-3 fatty acids.
These high levels of healthy fats help fight off inflammation, reducing your risk for heart disease! They’re also high in fiber with 4 grams per avocado – that’s 13 percent of the recommended daily intake value!
9. Carrots
Carrots make a great crunchy snack with high in high levels of vitamin A to keep your skin glowing and healthy.
They’re also high in beta-carotene antioxidants which have been shown to reduce the risk for certain cancers. Plus, they contain 6 percent dietary fiber – that’s 2 grams per cup serving!
10. Green Peas
Peas are high in high levels of high-quality carbohydrates – plus they’re high in protein and high in fiber too! They have 2 grams of fiber per cup serving size, which equals 8 percent of the recommended daily intake.
11. Kale
Kale is high in vitamins A, C, E, and K – antioxidants that keep your skin glowing and healthy.
It’s also high in omega-3 fatty acids to reduce inflammation and slow down aging. In addition to high levels of vitamin C, it’s also high in fiber with 3 grams per cooked cup – or 12 percent of the daily value.
12. Pinto Beans
Pinto beans have high levels of high-quality carbohydrates and are high in fiber too! They have 5 grams of fiber per cup – that’s 20 percent of the daily value for dietary fiber.
13. Raspberries
Raspberries are high in vitamin C, manganese, dietary fiber, calcium, and antioxidants to keep your gut healthy and fight off free radical damage. Plus, they’re low in calories! One cup has just 50 calories but 8 grams of dietary fiber which equals 32 percent of the recommended daily intake value!
14. Sweet Potato
The high levels of complex carbohydrates and high-quality carbohydrates in sweet potatoes help give you long-lasting energy after a workout. They’re high in antioxidants to fight off inflammation and free radical damage too! One large sweet potato has 4 grams of dietary fiber – that’s 16 percent of the recommended daily intake value.
15. Watermelon
Watermelon is considered a high fiber fruit. High levels of lycopene, high-quality carbohydrates, and high levels of vitamin C make watermelon high in antioxidants which keep your skin healthy by fighting off free radicals, slowing down aging, and reducing the risk for heart disease. It also contains 8 percent dietary fiber – 2 grams per one cup serving.
Soluble Fiber vs Insoluble Fiber
What is the difference between soluble and insoluble fiber?
Insoluble fiber is the kind that doesn’t dissolve in water and it mainly helps with waste elimination. It bulks up your stool and moves things through your digestive tract more quickly.
Soluble fiber, on the other hand, does dissolve in water and forms a gel-like material. This slows down digestion and can help regulate blood sugar levels as well as lower cholesterol levels.
Both types of fiber are important for good health.
What are the health benefits of fiber in my diet?
1) Helps Maintain Bowel Regularity. Fiber absorbs water, adding bulk to your stool and helping food travel through your digestive system more quickly. This can help to prevent constipation and promote regularity.
2) Lowers Your Risk of Developing Certain Diseases A high intake of dietary fiber has been linked with a lower risk of developing heart disease, stroke, hypertension, diabetes, and various types of cancer, such as ovarian cancer.
3) Aids in weight loss. Dietary fiber is filling, so it can help you lose weight and keep it off. Fiber also slows the absorption of sugar into the bloodstream, helping to control blood sugar levels.
4) Reduces Cholesterol Levels. Eating foods high in fiber can help reduce bad cholesterol levels and decrease your risk of cardiac diseases.
5) Regulates Blood Sugar Levels High fiber foods help regulate blood sugar levels by slowing the absorption of sugar into the bloodstream, giving the pancreas time to produce insulin, and helping you avoid high peaks of sugar after a meal.
Fiber supplements
Need to up your fiber intake and get more fiber without the added calories? Try a fiber supplement.
What do fiber supplements do?
Fiber supplements help to add more fiber to your diet if you are not getting enough from the foods you eat. They can also help with bowel regularity, lower cholesterol levels, regulate blood sugar levels, and promote weight loss.
There are many different types of fiber supplements on the market, so it is important to choose one that is high in soluble fiber. For example, the popular PhenQ supplement contains all natural supplements including fiber.
Soluble fiber absorbs water and forms a gel-like material in the intestines, which helps to slow down digestion and the absorption of sugar into the bloodstream.
This can be especially beneficial for people who have diabetes or high blood sugar levels. You can find fiber supplements at most drugstores and health food stores.
How much fiber do you need every day?
The average American adult is advised to consume 14 grams of fiber per 1,000 calories consumed.
So if you are consuming 2,000 calories each day, it would be recommended that your daily fiber intake should contain 28 grams (2,000 x 14).
Tips for a high fiber diet
– Add high fiber foods to your breakfast. Try incorporating oats, high-fiber cereals, or fruit into your morning routine.
– Eat more vegetables. Fill up on leafy greens, broccoli, cauliflower, and other high-fiber vegetables at lunch and dinner.
– Snack on high fiber foods such as nuts, seeds, or fruit.
– Drink plenty of water. Fiber absorbs water and helps keep you hydrated.
– Consider taking a fiber supplement if you find it difficult to meet your daily intake goals through diet alone.
The benefits of adding high fiber foods to your diet are many!
Not only can they help with bowel regularity reduce your risk for developing certain diseases, but high fiber foods are filling, boost your energy levels, and can help you lose weight.