List of Fiber Foods to Add to your Diet

 

What is fiber?

Fiber is a dietary substance that contains cellulose, lignin and pectin that your body cannot digest. Fibre offers many health benefits. You must incorporate fiber-containing foods gradually over a few days to avoid adverse effects, such as bloating and gas.

Benefits of consuming dietary fiber

• Reduces cholesterol

• Promotes a healthy weight

• Adds bulk to the stool

• Promotes blood sugar control

• Reduces gastrointestinal cancer risk

The following are examples of foods with dietary fiber:

Beans, peas, and lentils

Lentils, peas, and beans are some of the easily prepared fiber sources. They can be as soups, stews, and salads.

Lentils

Lentils are among the most nutritious foods. They are very high in protein and loaded with many nutrients.

 

Kidney beans

Kidney beans are a popular type of legume and, they contain plant-based protein and various nutrients.

 

Chickpeas

Chickpeas are another type of legume with nutrients, including minerals and protein.

Other high fiber legumes include;

• Cooked black beans

• Cooked edamame

• Cooked lima beans

• Baked beans

Vegetables

Some of the examples rich in fiber are;

Carrots

The carrot is a tasty, crunchy, highly nutritious root vegetable. It is high in vitamins K and B6, magnesium, and beta carotene, an antioxidant that gets converted into vitamin A in your body.

 

Broccoli

Broccoli is a nutritional cruciferous vegetable containing vitamins (B, C, and K), folate, minerals (potassium, iron, and manganese), and antioxidants. Broccoli also contains protein.

 

Brussels sprout

The Brussels sprout is a cruciferous vegetable that is related to broccoli and ,it contains high amounts of vitamin K, potassium, folate, and potent cancer-fighting antioxidants.

 

Beets

The beet or beetroot is a root vegetable that is high in various nutrients like folate, iron, copper, manganese, and potassium.
Beets also contain inorganic nitrates, which have various benefits related to blood pressure regulation and exercise performance.

 

Potatoes with skin

Sweet potatoes are good sources of fiber. Sweet potato contains high amounts of beta carotene, vitamin A, vitamin C and vitamin B6.
Potatoes contain fiber, which help promote a healthy digestive system.

 

Other high fiber vegetables

• Kale

• Spinach

• Tomatoes 

 Nuts and seeds

Nuts are not only a great source of protein and healthy fats but also enriched with fiber. Sunflower seeds and almonds contain more than 3 grams of fiber in a serving.
The following are some of the examples;

Almonds

Almonds are a popular type of nut, highly enriched with nutrients that include healthy fats, vitamin E, manganese, and magnesium. Almonds can also be in flour form and used for baking.

 

Chia seeds

Chia seeds are highly nutritious and, contain minerals such as magnesium, phosphorus, and calcium.

 

Other high fiber nuts and seeds

• Fresh coconut

• Pistachios

• Walnuts

• Sunflower seeds

• Pumpkin seeds 

Fruits

Fruits are a good source of vitamins and, some of them contain fiber. The following are some examples.

Blueberries

Berries contain antioxidants and fiber and they are naturally low in calories.

Raspberries

Raspberries are highly nutritious and have a strong flavor. They contain vitamin C and manganese. Try adding them to your yogurt.

Strawberries

Strawberries are a healthy and delicious fruit eaten fresh. They are also among the most nutrient-dense fruits that you can enjoy. Strawberries contain high levels of vitamin C, manganese, and various powerful antioxidants.

 

Apples

As the saying goes that an apple a day keeps the doctor away, apples are tasty and satisfying. Research shows that an apple fruit can boost your fiber intake. Each serving of an apple can help protect arteries and lower cholesterol.

 

Pears

The pear is a tasty and nutritious fruit and, it is one of the best fruit sources of fiber.

Avocados

Avocado is a unique and tasty fruit enjoyed with any meal, for example, toast salads, entrees, eggs, cooked food, or even a smoothie. Apart from having a hefty dose of healthy fats, vitamins (C, E, and B), potassium, magnesium, it also contains fiber. They also have numerous health benefits.

 

Bananas

Bananas are a delicious fruit and a good source of many nutrients like vitamins (C and B6), fiber and potassium. Due to their content in fiber, they restore a normal bowel function. Diarrhea depletes your body of important electrolytes (potassium) and when you eat bananas, they restore the potassium.

 

Dried Fruits

Dried fruits like figs, prunes, and dates can boost your fiber intake and, they can be taken by those constipated. Sorbitol (natural sugar in fruits) can help you have a healthy bowel. Do not eat too many because they can lead to cramping or diarrhea.

Other high fiber fruits

Blackberries

Whole Grains

Whole grain breakfast may include cereals, whole-wheat pasta, whole grain bread, oats, barley, rye. Whole grains found in 100% whole wheat bread, whole-wheat pasta, brown rice, and oats have fiber.
The following are some of the examples:

Quinoa

Quinoa is high in nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants.

 

Oats

Oats are one of the healthiest grain foods and highly contain vitamins, minerals, and antioxidants. They also contain beta-glucan (soluble fiber) and, it has beneficial effects on blood sugar and cholesterol levels.

  

Dark chocolate

Dark chocolate is a delicious, nutritious snack high in antioxidants. Choose dark chocolate, which has a cocoa content of 70–95% or higher and, avoid products with added sugar.