High Fiber Foods You Should Eat
A tray of perfect avocados.

High Fiber Foods You Should Eat

pathmedical Nutrition

Fiber is super important. It passes through your stomach undigested and works its way through your colon, where it provides various health benefits such as feeding friendly gut bacteria and providing peristaltic traction for your gut muscles to efficiently move things along. Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation.

Here are some high fiber foods that are both healthy and satisfying.

Pears – The pear is a popular fruit that’s tasty and nutritious. It’s one of the best fruit sources of fiber. It contains about 5.5 grams of fiber in each pear (1).

Strawberries – Strawberries are a delicious, healthy option that can be eaten fresh. They’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants. Try some in this banana strawberry smoothie. They contain 3 grams of fiber in 1 cup of fresh strawberries (2).

Avocado – Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits. They contain 10 grams of fiber in 1 cup of raw avocado (3).

Apples – Apples are among the tastiest and most satisfying fruits you can eat, plus they are high in fiber. They contain 4.4 grams of fiber in a medium-sized, raw apple (4).

Raspberries – Raspberries are nutritious and loaded with vitamin C and manganese. They contain 8 grams of fiber in one cup of raw raspberries (5).

Bananas – 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. They contain 3.1 grams of fiber in a medium-sized banana (6).

Carrots – The carrot is a root vegetable that’s tasty, crunchy, and highly nutritious. Carrots are high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body. Carrots contain 3.6 grams of fiber in 1 cup of raw carrots (7).

Beets – Beets are a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium. Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance (8). Beets contain 3.8 grams of beets per cup of raw beets (9).

Broccoli and stems –Broccoli florets are a good source of vitamins, minerals and fiber, but did you know the stems can be peeled and eaten raw like carrot sticks? The stems have even more fiber that the florets, and are surprisingly good with your favorite dip. You can also cook the stems in various ways such as grilled, steamed or cubed up in stews, significantly increasing your dietary fiber intake from something most people just throw away.

Fiber is an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation. Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men. Try adding some of the above foods to your diet to easily increase your fiber intake.

SOURCES

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/746773/nutrients
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/747448/nutrients
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171706/nutrients
4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1750340/nutrients
5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
6. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1105314/nutrients
7. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
8. https://pubmed.ncbi.nlm.nih.gov/29165355/
9. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients

https://www.benefiber.com/fiber-in-your-life/daily-fiber-intake/top-10-high-fiber-foods/
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
https://www.metamucil.com/en-us/articles/fiber-101/high-fiber-foods