We often forget to pay attention to the amount of fiber in our diet. It might seem irrelevant, but the fiber is very important for your health. It keeps your digestive system on track and keeps you full longer, preventing blood sugar spikes. In today’s post, we’ll be talking about 16 high-fiber foods you should eat often. How much fiber do broccoli and beetroot give you? What about chickpeas and split peas? Are artichokes a good choice? We’ll be talking about all of this AND more...
#1 Broccoli
Green veggies are full of nutrients and fiber. Especially cruciferous veggies like broccoli. It is one of the most nutrient-dense foods on the planet. You get loads of vitamin C, antioxidants, folate, and iron. A high amount of vitamins B and K, potassium, and manganese as well. You get almost 3 grams of fiber from one cup of broccoli. That’s a generous amount. The best way to eat broccoli is to eat it raw, steamed, or slightly sauteed. Heating for too long kills nutrients like vitamin C. My favorite way to eat broccoli is to saute it a little with equal amounts of diced tofu. Sprinkle a little black salt and pepper. Squeeze a little lemon juice on top and toss it. You now have a delicious snack ready. And it’s healthy too! How do you like to eat broccoli? Do you eat it on its own, or add it to your pasta and noodles?
#2 Artichoke
Artichokes may not be very popular but that doesn’t mean this exotic veggie is any less nutritious. It’s one of the world’s best sources of fiber. One French artichoke gives you 7 grams of fiber. But before you jump on this veggie, there’s something else you need to know. A lot depends upon the way you eat them. How you prepare artichokes can increase or decrease their nutritional value. Steaming and boiling help break down the cell walls. This means antioxidants present in artichokes are readily available to your body. So eat artichokes that are boiled or steamed. Nothing fried.
#3 Brussels Sprouts
Just like their distant cousin Broccoli, Brussels sprouts are full of nutrients and fiber. This cruciferous veggie gives you loads of antioxidants, vitamin K, potassium, and folate. One cup of raw brussel sprouts gives you over 3 grams of fiber. You can eat them as you like. But how about trying brussels sprouts with roasted bacon and apples. Drizzle a bit of balsamic vinegar on top and have one delicious meal.
#4 Tomatoes
Juicy ripe tomatoes. They make delicious soups and sauces. But there is more to this antioxidant-rich veggie. You get lots of antioxidants, vitamins C and K, potassium, and folate. You also get 2 grams of fiber from one cup of chopped tomatoes. So eat tomatoes in the form of soups or add them raw to your salads. Whatever you do, ensure you’re eating them in the cooked form. Roasting and cooking increase the level of powerful antioxidants found in tomatoes.
#5 Kidney Beans
These are one of the most popular legumes, and rightly so. They are bursting with nutrition and flavor. You can add these beans to so many dishes, whether it’s a lentil soup or a curry. Cook them with rice. Risotto is a mouth-watering delicacy made from kidney beans. But have you thought about what makes them so popular? It’s the generous amount of vitamins and minerals they offer you. Like potassium, magnesium, vitamin B6, and iron. You also get lots of fiber. Just one cup of cooked kidney beans will give you 12 grams of dietary fiber. Pretty awesome, right?
#6 Lentils
In the mood for a fiber-rich soup? Well, you’ll probably love lentil soup. It’s all thanks to the awesome amount of fiber, iron, magnesium, and B vitamins. They’re also a wonderful source of plant-based protein, potassium, and zinc. It would keep you full for longer because of the presence of fiber. One cup of cooked lentils will give you 13 grams of fiber. The best part is you get to choose from a wide variety of lentils. Red, yellow, green, black, and many more! You will never run out of options.
#7 Split Peas
Split peas are another great source of fiber. One cup of cooked split peas gives you 16 grams of fiber. Wonderful, isn’t it? But what exactly are split peas? They are made from dried, split, and peeled seeds of peas. You can roast them and eat them as a crunchy snack or prepare split pea soup. Sip it hot on a cold winter evening.
#8 Quinoa
Some people call quinoa a pseudo cereal. But whatever name you give it, there’s no doubt quinoa is great for your body, especially your digestive system. All thanks to the generous amount of fiber found in them. You get 5 grams of fiber from one cup of cooked quinoa. Besides fiber, you’ll also get nutrients like magnesium, protein, potassium, zinc, and iron. Quinoa is also a storehouse of pretty powerful antioxidants. The next time you’re craving a healthy snack, eat quinoa porridge. Make it extra nutritious by adding veggies like broccoli and tomatoes.
#9 Beetroot
Beetroots are a great addition to your salads and soups. This red-colored root veggie isn’t just for adding color to your food. It also gives you fiber and nutrients like copper, iron, manganese, potassium, and folate. One cup of raw beets gives you 4 grams of fiber. This fibrous veggie is loaded with inorganic nitrates, which provide a number of health benefits. Try dijon lemon beetroot salad. Trust me, you’ll become a beet fan. I promise! Before we move ahead, here’s another video you might like. Watch this ultimate guide to every vitamin your body needs to thrive.
#10 Chickpeas
Another pick that’s nutritious and fiber-loaded. So much so, just one cup of cooked chickpeas gives you 12 grams of dietary fiber. That’s quite generous! Chickpeas are also an excellent source of plant-based protein. Besides this, you’ll be getting manganese, copper, iron, folate, and phosphorus. What’s not to love about chickpeas. As if their awesome nutrition profile wasn’t enough, this legume can be eaten in so many ways. You can try roasted spiced chickpeas. Or how about chickpea curry? You can also make one of the easiest forms of spread with chickpeas as the base. Confused? I’m talking about hummus! Dip some nachos in chickpea-based hummus and enjoy a snack. My favorite way to eat them is by preparing a salad from boiled chickpeas and diced veggies like tomatoes and cucumber. Add finely chopped onions as well. Sprinkle black salt and pepper. Do not forget to squeeze half a lemon for that extra zing!
#11 Oats
In the mood for a fiber-rich breakfast? Oatmeal is nutritious, light on your stomach, and loaded with fiber. You‘ll get almost 17 grams of dietary fiber from one cup alone. But that’s not all. Oats are one of the most nutritious grain foods on the planet. You get a very high amount of antioxidants, vitamins, and minerals from this grain. The fiber found in oats is especially good because it’s a powerful soluble fiber. It has a positive impact on your blood sugar and cholesterol levels.
#12 Chia Seeds
Chia seeds have gotten very popular lately. This is all thanks to their interesting flavor, unique texture, and wonderful nutrition profile. They have become the top choice for people trying to lose weight. But why is that? What makes chia seeds so good for people on a diet? The answer lies in the fiber of course. Chia seeds keep you full longer and prevent overeating. All thanks to the fiber present in them. To be precise, one ounce of dried chia seeds gives you 10 grams of fiber. This is so good that chia seeds can easily be called the single best source of fiber on the planet!
#13 Almonds
Almonds are nutritious. We all know this. They’re also great for being a plant-based milk substitute. It’s the fiber content that might surprise you. They are small in size, but a powerhouse of nutrition and fiber. 100 grams of raw almonds give you 13 grams of fiber. You will also get healthy fats, magnesium, vitamin E, and manganese. They are great as a snack when you’re on a weight-loss diet. Just be sure to exercise portion control. Calories can add up pretty quickly.
#14 Popcorn
Really?!?! On a list of healthy foods? Yes, popcorn is one of the best snacks to eat when you want to increase your fiber intake. But we are talking about air-popped kinds. If you’re watching your calorie intake, do not add butter. You get 15 grams of fiber from 100 grams of air-popped popcorn. Just make sure you aren’t adding a lot of fat. Or else the fiber-to-calorie ratio will decrease by a lot.
#15 Dark Chocolate
Who doesn’t love dark chocolate? Do you now have all the more reasons to eat it? It has fiber! But make sure you’re buying dark chocolate with at least 70% cocoa. 95% or higher is even better. The darker the chocolate, the greater the health benefits. Just one ounce of 70 to 85% cocoa will give you 3 grams of fiber. To be more precise, you will get 11 grams of fiber per 100 grams of dark chocolate. Dark chocolate is also rich in antioxidants and helps with lifting your mood. Avoid dark chocolates loaded with sugar and practice portion control. It’s good for your brain thanks to the nutrients and antioxidants it contains.
#16 Sweet Potato
Sweet potatoes are delicious, filling, and healthy. You will get lots of vitamins, antioxidants, and minerals like manganese. They even make delicious bread substitutes. But that’s not all. Sweet potato offers you a generous amount of fiber. A medium-sized, boiled sweet potato will give you 4 grams of fiber. How about you switch mashed potatoes with mashed sweet potatoes?
Fiber-rich foods are great. But what about nutrient-dense foods? Are there foods that feature on both lists? Read What should I eat to get fiber daily? You can also try the 08 Everyday Foods That Might Be Less Healthy Than You Thought. Go ahead and click on one. Better yet, watch both. Do you eat any of these 16 high-fiber foods? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.