What Foods are High in Fiber?

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Dietary fiber is a nutrient we all need, as it’s important for overall wellness. It's found in a variety of foods, making it fairly easy to increase our fiber intake through our diet.

However, even with this being the case, a lot of people still fall short of the daily fiber intake recommended to fully reap the benefits of fiber. To increase your fiber intake, check out 5 of the best fiber-rich foods below and consider taking vitamins for gut health to work alongside fiber in supporting your gut health.

Benefits of Fiber

Fiber provides many health benefits, including helping to:

• Manage weight
• Regulate blood sugar
• Support digestive health
• Maintain heart health

It’s important to note that various types of fiber provide different benefits. Soluble fiber in oats and beans helps manage cholesterol and blood sugar levels while insoluble fiber in vegetables and whole grains supports digestive wellness.

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5 Fiber-Rich Foods

Not sure what foods are high in fiber? Find some of the best fiber-rich foods listed below and include them in your meal plan each week to benefit from diverse fiber options your palate and body will appreciate.

1.  Beans (Especially Black Beans)

Beans are generally fairly high in fiber, and black beans are near the top of the list. They’re also high in protein, potassium, and antioxidants, which makes them an especially healthy choice. One cup of canned, unsalted black beans contains 15 grams of fiber.

2. Broccoli

This fiber-rich vegetable (1 cup of chopped broccoli contains 5 grams of fiber) not only supports digestive health but is also versatile as it works well in many recipes. From steamed sides to stir-fries, broccoli can really enhance your meals.

3. Pears

Compared to many other fruits, pears are particularly high in soluble fiber, which slows digestion and lowers cholesterol. One medium pair contains 6 grams of fiber. Pears are even loaded with vitamins and are tasty to boot, making them a great snack choice!

4. Oats

Oats are another excellent source of fiber (containing 16.5 grams per cup of raw oats). They contain a powerful soluble fiber called beta-glucan, which may help manage blood sugar and cholesterol levels. Oats are high in vitamins, minerals, and antioxidants as well.

5. Avocados

Avocados contain 10 grams of fiber in every raw cup and are a good source of healthy fats, vitamin C, potassium, magnesium, vitamin E, and various B vitamins.

In addition to adding fiber-rich foods to your diet, consider taking supplements to support gut health and aid digestion.

Sources:

https://www.healthline.com/nutrition/22-high-fiber-foods#benefits-of-fiber

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948