22 High-Fiber Food You Can Include In Your Daily Diet

Fiber is an essential nutrient and a must-include in our diets. It offers a range of health benefits including the promotion of heart health to aiding digestion. However, most Americans still fall short of the recommended fiber intake, consuming only about half of the recommended amount. The new trend of going all-meat for daily diet also leads to a low fiber intake in the body. According to the Academy of Nutrition and Dietetics, it’s advised to consume 14 grams of fiber for every 1,000 calories you consume daily. Here are 22 high-fiber foods that you can incorporate into your meals to boost your fiber intake.

What is Fiber and Why Does it Matter?

It would come as a surprise, but fiber is actually a type of carbohydrate that your body cannot digest. It passes through the digestive system, adding bulk to the stool, and this is how it aids in regular bowel movements.

There are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in water and helps control blood sugar and cholesterol levels, while insoluble fiber adds bulk to the stool and helps prevent constipation.

Is there any recommended fiber intake?

• 1–3 years: 14 g (both male and female)
• 4–8 years: 19.6 g (male), 16.8 g (female)
• 9–13 years: 25.2 g (male), 22.4 g (female)
• 14–18 years: 30.8 g (male), 25.2 g (female)
• 19–50 years: 38 g (male), 25 g (female)
• 51 years and older: 30 g (male), 21 g (female)

What are the benefits of a high fiber-diet?

• Lower cholesterol and blood sugar levels
• Aid in weight management by making you feel fuller longer
• Prevent constipation by improving digestion
• Help maintain consistent blood sugar levels
• Reduce the risk of certain cancers, including colon cancer

Some of the high fiber food that you can include in your diet:

• Pears (5.5 grams per medium pear)
• Strawberries (3 grams per cup)
• Avocados (10 grams per cup)
• Oats (16.5 grams per cup of raw oats)
• Apples (4.4 grams per medium apple)
• Raspberries (8 grams per cup)
• Bananas (3.1 grams per medium banana)
• Carrots (3.6 grams per cup)
• Beets (3.8 grams per cup)
• Broccoli (2.6 grams per 100 grams)
• Artichokes (6.9 grams per artichoke)
• Brussels Sprouts (3.3 grams per cup)
• Lentils (13.1 grams per cup)
• Kidney Beans (12.2 grams per cup)
• Split Peas (16.3 grams per cup)
• Chickpeas (12.5 grams per cup)
• Quinoa (5.2 grams per cup)
• Popcorn (14.5 grams per 100 grams)
• Almonds (13.3 grams per 100 grams)
• Chia Seeds (34.4 grams per 100 grams)
• Sweet Potatoes (3.8 grams per medium potato)
• Dark Chocolate (10.9 grams per 100 grams)