High fiber foods can be the key to a healthy and efficiently working digestive system. More fiber in your diet, will effectively reduce bloating, improve digestion, and promote a healthy gut microbiota. We’re going to explore and discover some of the best fiber rich foods, that you should consider adding to your diet, for better digestion and gut health.
What Is Fiber
Generally speaking, fiber is a type of carbohydrate. Fiber can be classified as dietary fiber, soluble fiber, and insoluble fiber. Soluble fibers are present on the insides of plants, whereas insoluble fibers comes from the outer skin and passes directly through your digestive system. Fiber has many known benefits, most commonly used to help lower cholesterol, improve digestive health, prevent constipation, and maintain healthy blood sugar levels.
Fiber Rich Foods
Fiber is one of the most important nutrients. Studies suggest that fiber, can help protect against chronic disease states, like diabetes, heart disease, and cancer. Not only that, fiber can help with weight loss and keep you satiated, promoting and supporting your weight loss goals.
Research suggests, that on average Americans only get 10 – 15g of fiber per day, which is far below the daily recommended allowance of 25-38g per day. Foods that have more than 5g of fiber per serving, are considered to be high fiber foods.
Adding quality fiber-rich foods to your diet is the gateway to a happy and healthy digestive system. You can get your fiber from supplements or bars, but those aren’t always the best options, since most bars contain tons of added sugars, and well, fiber supplements are just hard to choke down. It’s always best to get your fiber from real fiber-rich fruits and vegetables.
When you’re adding more fiber to your diet, water is a must. Water will help move fiber more efficiently through your GI tract, acting as a broom that sweeps through your system. So make sure you’re getting your fill with at least 8 glasses per day.
Now, let’s talk about some fiber rich foods you can easily add to your diet to reap those benefits.
1. Brussels Sprouts
Fiber: 4g per 1 cup
Brussels Sprouts are a fiber-rich vegetable that is a must-have when you’re tired of eating broccoli every week. Brussels Sprouts have 4g of fiber per cup, with 53% soluble and 47% insoluble fiber, helping with blood glucose levels, bowel movements, and satiety. Sprinkle some salt and pepper, then brush on some olive oil for a delicious and crispy fiber-rich side for your meal preps.
2. Sweet Potatoes
Fiber: 4g per 1 cup
Another amazing fiber and vitamin-rich vegetable are sweet potatoes. They are a delicious and healthy addition to your diet. Sweet potatoes are one of the good carbs and can help with keeping you fuller for longer and providing a long-lasting release of energy, without spiking blood glucose levels. If you need a fast and convenient way to add some fiber and complex carbs to your diet, check out Clean Carbs.
3. Brown Rice
Fiber: 4g per 1 cup
Brown rice makes a great addition to your weekly meals. They add some great quality carbohydrates as well as more sustenance to your diet. If you’re looking to build more muscle in the gym, then you’ll definitely want to add this fiber-rich food.
4. Split Peas
Fiber: 7g per 1 cup
Split peas are one powerful green bean. Peas contain 7g of fiber per cup and make for a great side dish or snack. Packed with fiber, low in fat, and loaded with protein, peas are one fiber-rich food that you should include in your diet.
5. Chickpea Pasta
When it comes to pasta, Banza chickpea pasta takes the ‘W’, in the fiber AND protein categories. Switching out your traditional pasta, for some chickpea pasta will help you stack 20g of protein per serving, as well as 8g of dietary fiber per 3.5oz serving.
6. Chia Seeds
Fiber: 14g per ¼ cup
Boasting superfood status, chia seeds are the perfect addition to your smoothies, salads, and Greek yogurt, for that extra protein and fiber you may be missing out on. One ounce which is about 2 tablespoons contains 4g of protein, 9g of healthy fats, 12g of complex carbs, and 11g of fiber.
Fiber: 4.5g per Medium Size Apple
A sweet and satiating source of fiber, one medium-sized apple contains around 4.5g of fiber. Apples are also a great source of vitamin C and complex carbohydrates. Grab some peanut or almond butter and turn this fiber-rich fruit into a delicious sweet and salty snack loaded with healthy fats and nutrients.
Fiber: 10g per 1 cup (7g per half)
Green, delicious, and overflowing with fiber and healthy omega-3 essential fats, avocados are one of the best additions to your diet. Slather some avo on toast, slice it up for your salad, sandwich or just add some corn or black beans with a touch of salsa to one whole half, like a little avocado bowl.
Lentils, another high fiber legume, make for an amazing and stacked fiber powerhouse. Low in fat, high in fiber, and high in protein, lentils can definitely benefit your body aesthetic goals as well as improve your overall health and wellness.
10. Black Beans
Fiber: 17g per 1 cup
The perfect fiber-packed food or as I like to call them, my taco wingmen. Black beans are a great complement to your tacos, taco bowls, or salad. Grab some almond flour tortillas, mangos, steak, salsa, and add a spoonful of corn and black beans. You will not be disappointed.
11. Quest Pizza
That’s right, the maker of the infamous quest bar, strikes again with this protein infused, fiber loaded pizza. Take your pick from meat lovers, cheese, or pepperoni, and indulge while getting 19g of fiber and 28g of protein per serving.
You can’t go wrong with some carrots and hummus as a go-to-snack. Hummus is made from chickpeas and olive oil, and packs a punch when it comes to fiber. One cup of this deliciousness, comes with 19g of protein and 15g of fiber.
13. Chickpeas (Hummus)
Fiber: 35g per 1 cup
Chickpeas are incredibly higher in fiber and in protein. The easiest way to get these babies into your diet is through two delicious ways – hummus and chickpea pasta. Hummus has 15g of fiber per cup and chickpea pasta like Banza, has 13g of fiber per serving! Talk about fiber-packed deliciousness. Try the Jalapeño Hummus from Whole Foods. It’s dream-worthy.
14. Whole Wheat Pasta
Fiber: 6g per 1 cup
Another great pasta option is whole wheat. Whole wheat pasta adds 6g of fiber per cup to your diet, which is double the amount of ordinary pasta since it still has the hull and whole grains. Throw in some organic pasta sauce, chop up some chicken breast, add some mushrooms and garlic, and boom. Pasta magnifico.
Fiber: 12 per 1 cup
Nature’s natural laxative, Prunes are a very dense and fiber-rich food, which also contain sorbitol, which has a natural, laxative effect in the body. Chew on a few of these babies and you’ll get things moving in no time. Blend them in your smoothies to give a rich and delicious chew texture like dates.
Fiber: 8 per 1 cup
Bomb. What more do I have to say? Blackberries pack in some rich fiber with 8g per one-cup serving. Toss some blackberries in your salad, fruit smoothies, and Greek yogurt, to get that extra bit of yum in your diet.
17. Pinto Beans
Pinto beans, just like their black bean counterpart, and their distant cousin lentils, are one of the richest fiber foods. Pinto beans have 16g of fiber and 21g of protein per half cup.
Raspberries are one of, if not the most fiber rich food when it comes to berries. At 8g of fiber per cup, raspberries can help you move things easily through your digestive tract and keep you healthy.
Pears or sandy apples, as I like to call them are a tasty source of fiber. Compared to most fruit, pears are particularly rich in fiber, with 6g for one medium sized pear. Next time you’re at the store, grab yourself a juicy fiber snack.
Guava is amazingly rich in antioxidants, vitamin C, potassium, and contains 12% of your daily recommended intake of fiber. And with one cup of this juicy fruit, you get 9g of fiber. Add in some guava to your fruit smoothie and get all the fiber you need!
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