If you do not wish to leave this site, click Cancel. Or, click OK to continue. Ok Cancel. Top 10 High-Fiber Foods Another excuse to eat popcorn. Food high-fiber food. Facebook Twitter Email. Beans Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads.
Broccoli This veggie can get pigeonholed as the fiber vegetable. Dried Fruits Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with constipation. Potatoes Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber.
Louise Chang. National Library of Medicine, Oct. Li, Fei, Meredith A. Hullar, Yvonne Schwarz, and Johanna W. Half an artichoke the edible part at the bases of the petals clocks in at 3 g of fiber, according to the USDA , which is 11 percent of the DV.
And if you are up for the challenge, try steaming an artichoke with a little olive oil , garlic , and rosemary or stuffing them with feta and sundried tomatoes before roasting in the oven. A bonus perk of artichokes? They are considered a high-potassium vegetable, according to the Academy of Nutrition and Dietetics.
Avocado lovers, rejoice! When you think of avocados, your mind may go right to guacamole and avocado toast, but there are plenty of other ways to put them to use. Having a snack attack? Instead of opening a bag of chips, why not reach for edamame? Okay, lots of little packages! There are more edamame perks: An article detailing findings from three past studies, and published in the March issue of Circulation , concluded that people who ate foods with isoflavones, like edamame or tofu , had a moderately lower risk of developing heart disease.
When people think of high-fiber foods, likely beans come to mind — and for good reason. Black beans, pinto beans, and garbanzos — as mentioned, all part of the pulses family — are fiber-packed, too. Beans are protein-packed , and come with iron that can help fight conditions like anemia , according to the American Academy of Nutrition and Dietetics. Try blending some into this raspberry tarragon dressing. Fiber content: One cup of raw raspberries contains 8 grams of fiber, or 6.
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a significant amount of resistant starch , a type of indigestible carbohydrate that functions like fiber.
Try them in a nut butter sandwich for a hit of protein, too. Fiber content: 3. Toss some diced carrots into your next veggie-loaded soup. Beets are also loaded with inorganic nitrates , which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance Give them a go in this lemon dijon beet salad.
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet. Broccoli is also relatively high in protein, compared with most vegetables. We like turning them into a slaw for various uses. Fiber content: 2. Just wait until you try them roasted. Fiber content: 6. Try out Brussels sprouts roasted with apples and bacon or drizzled with balsamic vinegar. Lentils are very cheap and among the most nutritious foods.
This lentil soup is spiced up with cumin, coriander, turmeric, and cinnamon. Fiber content: Kidney beans are a popular type of legume. Split peas are made from the dried, split, and peeled seeds of peas. Chickpeas form the base of hummus , one of the easiest spreads to make yourself. You can slather it on salads, veggies, whole grain toast, and more. Most legumes are high in protein, fiber, and various nutrients. Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in the last few years.
Oats are among the healthiest grain foods on the planet. They contain a powerful soluble fiber called beta glucan, which has major beneficial effects on blood sugar and cholesterol levels Overnight oats have become a staple for easy breakfast ideas. To get the most benefits from a high fiber diet, you should be consuming a variety of fiber-rich fruits, vegetables, legumes, grains, nuts, and seeds over the course of the day.
Doing so will cause you to miss out on other key nutrients that come from a diverse high fiber diet. Skin-on fruits, such as apples and pears, tend to have higher amounts of insoluble fiber, while softer varieties, such as raspberries and bananas, are higher in soluble fiber.
One cup of orange juice contains 0. Fruit is also a valuable source for antioxidants , potassium, folate, and key vitamins and minerals. Here are several of many high fiber fruits:. Like fruits, vegetables are also a low-calorie fiber source and should be consumed with the skin on when possible.
Vegetables also contain many of the same health perks as fruits, packing antioxidants, vitamins, and minerals. See below for a list of high fiber vegetables:. Incorporating more whole grain foods, which are often calorie-dense, onto your plate can help prevent overeating. You can also purchase wheat bran also called millers bran whole and sprinkle it over yogurt and salads. Additionally, whole grains can provide selenium, iron, magnesium, zinc, and B vitamins. Examples of high fiber grains include:.
Also called functional fiber, high fiber supplements can be an easy way to meet your daily needs. While high fiber supplements may provide similar digestive benefits, they could cause you to miss out on key vitamins, minerals, and phytonutrients that only whole foods can give. The Academy of Nutrition and Dietetics recommends no more than 10 grams of supplemental fiber each day, as too much can have a laxative effect.
Before you take supplements, talk to your doctor or pharmacist first to determine if they make sense for your health needs. Regardless, most nutritionists would agree that best sources of fiber are whole, unprocessed foods. However, if you are choosing a fiber-enriched food, read the label to assure a smart choice. For example, Fiber One Bran Cereal contains over 10 grams of fiber, an amount that may cause an upset stomach. Additionally, the cereal contains artificial ingredients such as caramel color and sucralose.
Lookout for these popular processed foods that are commonly fiber-fortified:. Morning is the perfect time to get your fiber fix early so you can stay satiated until lunchtime.
Preventing hunger will also help you focus at work, increasing your productivity. Pick one of the below fiber-packed meals to jumpstart your day.
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