20 Ultimate High-Fiber Foods

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Are you getting enough fiber?

Fiber, we know we need it, but even with all the fiber-added foods out
there, most people are still deficient.

The modern western diet has left Americans with a serious nutrient
deficiency, fiber. It is estimated that less than 5 percent of Americans get
the recommended amount of dietary fiber each day. High fiber foods help
to guard against cancer, heart disease, diverticulosis, kidney stones, PMS,
obesity, and help to support a healthy digestive tract. Fiber is much more
than just a regulator.

Benefits of High-Fiber Foods

*The following fiber content is based on Harvard: Fiber Content of

Foods in Common Portions, except where otherwise noted.

Many processed foods including cereals and breads, have added fiber.
These sources of fiber used in for this supplementation are not the
healthiest. In fact, just as with popular fiber supplements, many
ingredients may be harmful to your health. So, as it is with all nutrients, it
is much better to eat fresh foods, rich in the nutrients you need.

There are many lists out there of high fiber foods; this list is focused on
perhaps lesser-known fiber stars. All of the foods listed below are not just
high in fiber, but essential nutrients that help our bodies thrive.

Ultimate High Fiber Foods

HIGH FIBER FOODS: Fruits

1. Avocados

Total Dietary Fiber: 10.5 grams per cup

(sliced)

Notable Nutrients: Vitamin C, Vitamin E,

Vitamin B6, Folate, Vitamin K, Potassium

The fiber content of avocados varies

depending on the type. There is a difference in fiber content and makeup
between the between the bright green, smooth skinned avocados (Florida
avocados) and the smaller darker and dimpled variety (California
avocados). Florida avocados have significantly more insoluble fiber than
California avocados. In addition to the fiber, avocados are packed with
healthy fats that help to lower cholesterol and reduce the risk of heart
disease. Start incorporating fresh avocado into your diet with some of
these avocado recipes.

2. Asian Pears

Total Dietary Fiber: 9.9 grams of fiber per

medium fruit, skin on.

Notable Nutrients: Vitamin C, Vitamin K,

Omega 6 fatty acids, Potassium

Crisp, sweet, and delicious, Asian Pears

contain high levels of fiber, but also is rich in Omega-6 fatty acids (149
mg per serving) associated with healthy cells, brain and nerve function.(1)
The American Heart Association recommends at least 5%-10% of food
calories come from Omega 6 fatty acid foods.

3. Berries

Raspberry Total Dietary Fiber: 8 grams of

fiber per cup

Raspberry Notable Nutrients: Vitamin A,

Vitamin C, Vitamin E, Vitamin K, Folate, Total

Blackberry Dietary Fiber: 7.6 grams of fiber

per cup

Blackberry Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids,

Potassium, Magnesium, Potassium, Manganese

Blackberries are high in Vitamin K that is associated with boosting of

bone density, while the raspberryʼs high manganese levels help to
support healthy bones, skin, and blood sugar levels. All of these benefits,
in addition to providing a great tasting way to add fiber to your diet. Try
my easy Blackberry Sorbet recipe; frozen raspberries, or a combination
of the two would work well too.

4. Coconut

Total Dietary Fiber: 7.2 grams per cup

Notable Nutrients: Manganese, Omega-6

fatty acids, Folate, and Selenium

Coconut products are growing in popularity,

with good reason. If you have not yet
started consuming coconut, read the 8 reasons you should be eating
coconut everyday. Coconut has low glycemic index, and is easy to
incorporate into your diet; with 4 to 6 times the amount of fiber as oat
bran, coconut flour and grated coconut is a great way to add a healthy
natural fiber to your diet. In countries where coconut is a dietary staple,
there are fewer incidents of high cholesterol and heart disease. For most
baking recipes, you can substitute up to 20% coconut flour for other
flours.

5. Figs

Total Dietary Fiber: 14.6 grams of fiber in

1 cup dried figs, evenly distributed
between soluble and insoluble fiber.

Notable Nutrients: Pantothenic acid,

Potassium, Manganese, Copper, B6

Dried figs and fresh figs are a great source of fiber. Unlike many other
foods, figs have a near perfect balance of soluble and insoluble fiber. Figs
are associated with lower blood pressure and protection against macular
degeneration, in addition to the benefits of the fiber. Even if you donʼt like
dried figs, fresh figs are delicious and can be enjoyed on top of cereals,
salads, and even stuffed with goat cheese and honey for a special
dessert.

HIGH FIBER FOODS: Vegetables

6. Artichokes

Total Dietary Fiber: 10.3 grams of fiber per

medium artichoke

Notable Nutrients: Vitamins A, C, E, B, K,

Potassium, Calcium, Magnesium and
Phosphorous

Low in calories, rich in fiber and essential nutrients, artichokes is a great

addition to your diet. Just one medium artichoke accounts for nearly half
of the recommend fiber intake for women, and a third for men. In addition,
artichokes are one of the top 10 high antioxidant foods.

7. Peas

Total Dietary Fiber: 8.6 grams per cooked

cup; majority insoluble fiber

Notable Nutrients: Vitamin C, Vitamin K, B6,

Thiamin, Manganese, Folate, Vitamin A,
Protein

The humble green pea is packed with fiber, and powerful antioxidants,
anti-inflammatory properties and phytonutrients that support wellness.
Frozen peas are available year round, making them ideal to incorporate
into your diet. Lightly steam peas and add to soups, and salads. They add
a gentle sweetness, while providing nearly 100% of your daily-
recommended Vitamin C, and over 25% of Thiamin and Folate.
(Recommended photo: raw in pod)
 8. Okra

Total Dietary Fiber: 8.2 grams per cup

Notable Nutrients: Vitamins A, C, K,

Riboflavin, Thiamin, Niacin, Calcium, Iron,
Phosphorous, Zinc, Protein

In the southern part of the United States,

okra is a staple, and for good reason. Just one cup provides for nearly a
third of recommended daily fiber, and is one of the top calcium rich
foods. It is packed with nutrients and is easily incorporated into soups
and stews.

9. Acorn Squash

Total Dietary Fiber: 9 grams of fiber per cup

(baked)

Notable Nutrients: Vitamin C, Thiamin,

Potassium, Manganese, Vitamin A, B6,
Folate, Magnesium

Winter squash including pumpkins, butternut squash, spaghetti squash,

and acorn squashes are packed with nutrients, and fiber. The nutrient
dense and brightly colored flesh is high in soluble fiber, which slows the
rate at which food is digested, allowing for the absorption of nutrients.
Acorn squash, and other squash can be roasted in the oven and used as a
substitute for white potatoes and other starches. They also make great
soups.

10. Brussels Sprouts

Total Dietary Fiber: 7.6 grams of fiber per cup, near balance of soluble and
insoluble fiber
 Notable Nutrients: Vitamins C, K, B1, B2, B6,
Folate, Manganese

As one of the power-packed cruciferous

vegetables, Brussels sprouts are one of the
better high fiber foods. Rich with
antioxidants and anti-inflammatory
properties, Brussels sprouts support healthy
detox, and may reduce the risk of some
types of cancer. Try my Baked Brussels Sprouts recipe to incorporate
these nutrient dense vegetables into your diet.

11. Turnips

Total Dietary Fiber: 4.8 grams of fiber per ½

cup

Notable Nutrients: Vitamin C, Calcium,

Magnesium, Potassium

In the U.S. turnips are underutilized. Packed

with essential nutrients and a great source of fiber, turnips can be enjoyed
raw, or cooked. Try my Turnip Fries recipe; the taste and texture will
delight you.

HIGH FIBER FOODS: Beans and Legumes

To cook perfect beans in your slow cooker:

Rinse 1 pound of beans thoroughly. Beans do not have to be presoaked

with this technique. Place in slow cooker and cover with 7 cups of water,
and ¼ teaspoon baking soda. Cook on high for 3.5 – 4.5 hours or on low
for 8 – 10 hours, until they reach desired doneness. This process creates a
creamy bean, without being mushy.

NOTE: It is imperative that you increase your water consumption, when

you eat beans. Water helps to flush the toxins from your body, but also
helps to reduce gas and bloating associated with eating beans.

12. Black Beans

Total Dietary Fiber: 12.2 grams of fiber per

cup

Notable Nutrients: Protein, Thiamin,

Magnesium, Manganese, Phosphorus,
Folate

Black beans are nutrient dense, and provide great protein and fiber to
your diet. The high content of flavonoids and antioxidants help to fight
free radicals, reducing your risk of some cancers and inflammatory
diseases. Try my healthy black bean brownie recipe; it is a great way to
increase fiber, while enjoying a treat. (Recommended photo: black beans
in a bowl)

13. Chickpeas

Total Dietary Fiber: 8 grams of fiber per cup

Notable Nutrients: Protein, Copper, Folate,

Manganese, Omega-6 fatty acids, Omega-3
fatty acids

Chickpeas have been enjoyed across the

globe for thousands of years. They are rich in essential nutrients,
including Manganese. In fact, these small beans provide for 84% of your
daily-recommended amount of Manganese. Try my easy hummus recipe
that can be enjoyed for lunch, snacks, or dinner. (Recommended photo:
chickpeas dried)

14. Lima Beans

 Total Dietary Fiber: 13.2 grams of fiber per
cup (cooked)

Notable Nutrients: Copper, Manganese,

Folate, Phosphorous, Protein, B2, B6

In addition to the outstanding fiber per

serving, lima beans offers nearly 25% of the
daily recommended iron for women. The
manganese helps with energy production, and the antioxidants help to
fight free radicals. Lima beans are part of my Healing Foods Diet plan.

15. Split Peas

Total Dietary Fiber: 16.3 grams of fiber per

cup (cooked)

Notable Nutrients: Protein, Thiamin, Folate,

Manganese, Omega-3 fatty acids, Omega-6
fatty acids

Split pea soup may be an “old school” soup, but it should make a
comeback. One serving of split peas contains a third of the Folate
recommended daily, in addition to over half of the recommended intake of
dietary fiber.

16. Lentils

Total Dietary Fiber: 10.4 grams of fiber per

cup (cooked)

Notable Nutrients: Protein, Iron, Folate,

Manganese, Phosphorous

In addition to great fiber, lentils are backed

with folate, and are one of the top 10 high folate foods. Folate is
essential for pregnant women, individuals with liver disease, and people
on certain medications. Lentil pilafs and soups are great way to
incorporate this high fiber food into your diet.

HIGH FIBER FOODS: Nuts/Grains/Seeds

17. Nuts

Almonds Total Dietary Fiber: 0.6 grams of

fiber per 6 almonds

Almond Notable Nutrients: Protein, Vitamin

E, Manganese, Magnesium, Riboflavin,
Omega-6 fatty acids, Riboflavin

Walnut Total Dietary Fiber: 1.9 grams of fiber per 1 ounce by weight

Walnut Notable Nutrients: Protein, Manganese, Copper, Omega-6 fatty

acids, Omega-3 fatty acids, Folate, Vitamin B6, Phosphorus

While relatively small in comparison to some of the foods mentioned

above, nuts are a healthy way to quickly increase your fiber intake.
Almonds are lower in calories and fats than walnuts, while higher in
potassium and protein. Walnuts however have been shown to improve
verbal reasoning, memory, and mood, (2) and are believed to support
good neurologic function. Try my Raw Walnut Taco recipe, and add
almonds and nuts to cereals, or enjoy as a healthy snack.

18. Flax Seeds

Total Dietary Fiber: 3 grams of fiber per

tablespoon of whole flax seeds

Notable Nutrients: Protein, Thiamin,

Manganese, Phosphorus, Magnesium,
Copper, Omega-3 fatty acids
Tons of nutrients, packed in a little seed, flax seeds reduce cholesterol
and help to ease the symptoms of menopause. Grind in a small coffee
grinder, and add to smoothies, salads, and soups. (Recommended photo:
Flax seeds in spoon)

19. Chia Seeds

Total Dietary Fiber: 5.5 grams per

tablespoon

Notable Nutrients: Protein, Calcium,

Phosphorus, Manganese, Omega-3 fatty
acids, Omega-6 fatty acids

Chia seeds are a true superfood that is easily incorporated into your diet.
High in fiber, and essential nutrients, they help to increase energy,
support digestive health, have many more health benefits. Like beans and
legumes, some people may experience gas and bloating; increase water
intake to help minimize these symptoms. For some individuals, soaking
chia seeds may help to prevent these symptoms, and may aid in
absorption of nutrients. (Recommended photo: chia seeds in spoon)

20. Quinoa

Total Dietary Fiber: 5 grams of fiber per 1

cup cooked

Notable Nutrients: Iron, B-6, Magnesium,

Potassium

Quinoa is a truly remarkable seed that eats

like a grain! All grains are high in fiber, but not all of them are packed with
nutrition. It is Quinoaʼs amazing nutritional profile and the fact that it is
easier to digest and gluten-free, that pushed quinoa over the ultimate
fiber food edge. Quinoa is also high in other essential nutrients such as
iron, vitamin B-6, potassium and magnesium. Magnesium is one of the
most underrated, yet essential vitamins that both protects the heart and
helps nearly every function of the body. And many people have a
magnesium deficiency, and donʼt even know it. So, Quinoa not only adds
valuable fiber to your diet, but is a real superfood for many other reasons
as well!

What is Fiber?

After the discussion of the ultimate high fiber foods, letʼs take a look at
just what fiber is. First, it is important to note that fiber only occurs in
fruits, vegetables, and grains. It is part of the cellular wall of these foods.
Diets high in fiber may reduce the risk of obesity, heart disease, and
diabetes. (3)

Along with fiber and adequate fluid intakes, fiber is responsible for quickly
moving foods through the digestive tract, helping it function optimally.
Fiber works by drawing fluids from the body to add bulk to the stool.
When increasing dietary fiber in your diet it is essential to start slowly, and
increase gradually.

Recommended Daily Fiber:

Women 25 grams

Men 35-40 grams

The vast majority of Americans get less than half of the daily
recommended fiber. Without fiber, our digestive tract suffers, we develop
high cholesterol that may lead to heart disease, and inflammation may
increase in the body.

High fiber diets help to lower the risk of some cancers, diverticulosis,
heart disease, irritable bowel syndrome, kidney stones, and obesity. Some
studies show that women with PMS or those that are menopausal can
experience some relief from symptoms with high-fiber diets.
For individuals with digestive tract conditions, dietary fiber may help to
relieve symptoms. High fiber helps to shift the balance of bacteria,
increasing healthy bacteria, while decreasing the unhealthy bacteria that
can be the root of some digestive problems.

The Difference Between Soluble Fiber & Insoluble Fiber

Insoluble fiberʼs job is to provide bulk in the intestines, while helping to

balance the pH levels in the intestines. It promotes regular bowel
movements, and helps to prevent constipation. Insoluble fiber doesnʼt
dissolve in water, and doesnʼt ferment with bacteria in the colon. It is
believed to help prevent diverticulosis and hemorrhoids, while sweeping
out carcinogens and toxins from the system. Nuts, seeds, potatoes, fruit
with skin, and green vegetables are excellent sources, as mentioned
above.

The job of soluble fiber is much the same, however it creates a gel in the
system binding with fatty acids. Studies show that it prolongs stomach
emptying to allow for better absorption of nutrients. Soluble fiber helps to
lower cholesterol and helps to regulate blood sugar levels for individuals
with diabetes. It is present in beans, legumes, oats, barley, berries, and
some vegetables. It does ferment in the stomach, which can lead to
bloating and gas. Increase these foods gradually, and drink plenty of
water.

Both soluble fiber and insoluble fiber has recently been show to be
important in helping to control and manage hypertension. (4)

What Fiber Does for Your Body

Fiber helps to regulate bowel functions, reduce cholesterol and

triglycerides, and strengthens the colon walls. In addition, it helps in
weight loss, management of blood sugar levels, and may prevent insulin
resistance and associated diseases. Dietary fiber intake may prevent
insulin resistance and disease. (5) In addition, a recent study found that
women who eat a high fiber diet (38-77 grams per day) had a greater than
20% reduction in risk for developing ovarian cancer. (6)

Benefits of Getting Fiber From Foods, Instead of Supplements

The supermarket and drug store shelves are packed with fiber
supplements, so the natural question is why not just take those
supplements instead. I hope in this article we have sold you on the
benefits of eating high fiber foods mentioned above, because of their
health benefits.

As another consideration, fiber supplements typically only contain a small

fraction of necessary fiber. And, the sources of the fiber are often
suspect. Beware of any supplements that contain methylcellulose
(synthetic cellulose), calcium polycarbophil, or wheat dextrin as they
provide no food value and nutrients, and are synthetic.

In addition, according to a study from the University of Maryland Medical

Center, people taking some medications including for diabetes,
cholesterol-lowering drugs, seizure medications, and some
antidepressants are advised not to take fiber supplements as it may
interfere with the absorption of these medications and some minerals.

The 20 ultimate high fiber foods on this list are the best way to get the
fiber you need; incorporate fiber slowly, and drink plenty of water and
non-caffeinated beverages to help the fiber do its job.

Are you getting enough fiber?