Khyber Awaz

Improve your health with our guide to 18 high-fiber foods, exploring their types, health benefits, and recommended daily intake. Discover a wholesome approach to well-being through these nutritious dietary choices.

8 High-fiber foods Fruits and Vegetables

Here’s a more detailed description for each high-fiber food, including suggested quantities, approximate fiber percentages, and their associated benefits:

Lentils:

• Quantity: 1 cup cooked
• Fiber: About 30%
• Benefits: Rich in fiber and protein, lentils support digestive health, help regulate blood sugar, and provide essential nutrients like iron and folate.

Chickpeas:

• Quantity: 1 cup cooked
• Fiber: Around 12-15%
• Benefits: High in fiber and protein, chickpeas promote satiety, support digestive health, and offer a good source of vitamins and minerals.

Black Beans:

• Quantity: 1 cup cooked
• Fiber: Roughly 15-16%
• Benefits: Packed with fiber and antioxidants, black beans contribute to heart health, regulate blood sugar, and provide essential nutrients like potassium.

Avocado:

• Quantity: 1 medium-sized
• Fiber: Approximately 7%
• Benefits: While not as high in fiber as some other foods, avocados offer healthy monounsaturated fats, fiber, and various vitamins, supporting heart health and providing satiety.

Quinoa:

• Quantity: 1 cup cooked
• Fiber: About 15%
• Benefits: A complete protein source with high fiber, quinoa supports muscle repair, provides sustained energy, and contributes to overall digestive health.

Broccoli:

• Quantity: 1 cup cooked
• Fiber: Roughly 2.6%
• Benefits: Low in calories and high in fiber, broccoli supports digestive health, provides essential vitamins, and offers anti-inflammatory properties.

Chia Seeds:

• Quantity: 2 tablespoons
• Fiber: Around 34%
• Benefits: A powerhouse of fiber and omega-3 fatty acids, chia seeds promote satiety, support heart health, and contribute to overall well-being.

Brussels Sprouts:

• Quantity: 1 cup cooked
• Fiber: Approximately 3.4%
• Benefits: High in fiber and antioxidants, Brussels sprouts support digestive health, provide essential vitamins, and have anti-inflammatory properties.

Raspberries:

• Quantity: 1 cup
• Fiber: Roughly 6.5%
• Benefits: Rich in fiber and antioxidants, raspberries support heart health, help regulate blood sugar, and provide essential vitamins.

Oats:

• Quantity: 1 cup cooked
• Fiber: About 10%
• Benefits: High-fiber oats contribute to heart health, support digestive function, and provide sustained energy throughout the day.

Almonds:

• Quantity: 1 ounce (about 23 almonds)
• Fiber: Approximately 12%
• Benefits: In addition to fiber, almonds offer healthy fats, vitamin E, and support heart health, providing a satisfying and nutrient-dense snack.

Artichokes:

• Quantity: 1 medium-sized
• Fiber: Roughly 8.6%
• Benefits: Artichokes are rich in fiber and antioxidants, promoting digestive health, liver function, and providing essential nutrients like vitamin C and folate.

Pears:

• Quantity: 1 medium-sized
• Fiber: Around 3.1%
• Benefits: Pears are a good source of fiber, vitamins, and antioxidants, supporting digestive health and providing a sweet and nutritious snack.

Sweet Potatoes:

• Quantity: 1 medium-sized
• Fiber: Approximately 3%
• Benefits: Sweet potatoes offer fiber, vitamins, and antioxidants, supporting digestive health, providing sustained energy, and contributing to overall well-being.

Acorn Squash:

• Quantity: 1 cup cooked
• Fiber: Roughly 3%
• Benefits: Low in calories and high in fiber, acorn squash supports digestive health, provides essential vitamins, and has anti-inflammatory properties.

Apples:

• Quantity: 1 medium-sized
• Fiber: About 2.4%
• Benefits: Apples are a good source of fiber, antioxidants, and vitamins, supporting heart health, regulating blood sugar, and providing a convenient and portable snack.

Carrots:

• Quantity: 1 cup
• Fiber: Approximately 2.8%
• Benefits: Carrots are rich in fiber, beta-carotene, and vitamins, supporting eye health, promoting digestive function, and providing a crunchy and nutritious snack.

Whole Wheat Bread:

• Quantity: 1 slice
• Fiber: Roughly 6-8% (varies based on the specific product)
• Benefits: Whole wheat bread offers complex carbohydrates and fiber, supporting sustained energy, digestive health, and providing a versatile base for sandwiches and toast.