Due to the refined current American eating habits, an typical American isn’t receiving enough of one of the most vital minerals: fiber. If you don’t consistently consume healthy, insoluble and soluble high-fiber food items that you consume you’ll feel a dip in energy, experience difficulty losing weight and increase your risk of developing diabetes and inflammation.
What Is Fiber?
Fiber. Dietary fiber is a type of complex carbohydrates that is described as an indigestible long-chain made up of sugar molecules. Fiber is naturally present in complex carbohydrate foods like vegetables, fruits as well as grains and legumes.
Fiber is a kind of carbohydrates that can be reduced into 2 types: soluble and insoluble.
Soluble Fiber. Soluble fiber dissolves in water. It then is able to combine with water and form the form of a gel that gives bulk. This gel-like fiber aids in slow digestion, which keeps your stomach fuller for longer, and also helps to control blood sugar. It is the form of fiber that is most closely linked with helping decrease cholesterol. Chia seeds, for instance are high with soluble fibre.
Insoluble Fiber. Instead of dissolving within water, the insoluble fiber flows into your digestive system undetected. The bulking properties of insoluble fiber assists to transport food items into your body and and adds the bulk of stool.
Daily Fiber Intake
We’re still nowhere near that much. A report by the Food and Drug Administration estimates it is estimated that an American woman consumes just fifteen grams of fiber per day, whereas the average man consumes less than 19 grams a day.
It’s a good thing that following a few clever swaps and clever additions to high-fiber foods to your daily diet can assist you in reaching these recommended intake goals.
Fiber Comparison Chart in Vegetables
Check out the table below for all the popular vegetables listed by their fiber content, from the highest to lowest, as well as the recommended daily intake of fiber.
To aid in this review, I’ve identified vegetables as those which are eaten through stems, leaves, roots tubers, bulbs, flowers , and savory fruits. Therefore, I’ve excluded beans and lentils, as well as seeds, nuts along with grains (although I have included corn which is typically classified as vegetables). Read my post here about the most nutritious beans, which includes fiber content, as well as the best nuts for health, with fiber content on this page.
|Vegetable (100 grams raw, excluding where indicated*)||Fiber|
|Arugula (AKA rocket; Italian Cress)||1.6||7%|
|Butterhead (includes Bibb and Boston)||1.1||4%|
|Celery Root (Celeriac)||1.8||3%|
|Chinese Cabbage (AKA Napa Cabbage; Pak-choi; Bok Choy)||1.0||3%|
|Eggplant (AKA Aubergine)||3.0||10%|
|Escarole (Frisee and Curly Endive are very closely linked)||3.5||12%|
|Green Leaf (AKA Leaf Lettuce)||1.3||4%|
|Iceberg (AKA Crisphead)||1.2||4%|
|Jicama (AKA Yambean)||4.9||17%|
|Potato, Red (baked)||1.8||6%|
|Romaine (Little Gem is very closely connected to it)||2.1||7%|
|Scallions (AKA Spring Onions)||2.6||9%|
|Sugar Snap Peas||2.6||9%|
|Sweet Potato (cooked)||3.3||11%|
|Zucchini (AKA Courgette)||1.0||3%|
Table Comparing Fiber For Vegetables, in Alphabetical Order
The Best Fiber Foods
The following foods are deemed to constitute considered to be an “Excellent Source” of fiber that means they supply greater than 20 percent of daily DV. This translates into over 5.6 grams of fiber per portion size.
Here are 43 of the top high-fiber food items.
1. Navy Beans
Fiber for 1/2 Cup (cooked): 9.6 grams
Navy beans are one of the top sources of fiber. This makes them the most sought-after of the high-fiber food items. Even if you’re trying to get 34 percent of the recommended daily intake of fiber in a single serving and you’re able to be confident the addition of navy beans to soup can to improve your health, as it’s among the 30 food items that can reduce the risk of developing breast cancer..
2. Acorn Squash
Fiber per cup (cubed or and baked): 9 grams
The winter squash has a sweet, subtle flavor and a mild, sweet flavor, but the mashed cup can provide your body with 6 grams of nutritious fiber. Additionally, acorn squash also a good source of vitamin C. A serving is approximately 20 per cent of what your body requirement, which is vital for your health and immunity.
3. Black Beans
Fiber in 1/2 cup (cooked): 8.3 grams
Yes, the old grammar school rhyme is accurate–beans are good for your heart because they contain 15 % fiber in a cup, which help reduce bad cholesterol and help combat heart disease. “Beans are a great source of nutrition–they’re high in protein and fiber, so don’t forget about them! Add them to your salad at lunch or add them to a dish at dinner,” says Jessica Crandall from Denver, who is an RD and Certified Diabetes Educator also a National Spokesperson of the Academy of Nutrition and Dietetics.
4. Chia Seeds
The amount of fiber per Tbsp (24 grams): 8.3 grams
Anything that contains more than five grams of fiber is thought to be high. One one ounce 28 grams of chia seeds is twice that amount! Sprinkle a teaspoonful of these seeds that are rich in nutrients into smoothies or yogurt, or sprinkle them on salads to increase the amount of fiber you consume and reap the benefits for digestion. We’ve also collected the most delicious chia seed recipes for more inspiration!
5. Split Peas
The amount of fiber in a 1/2-cup (cooked): 8.1 grams
They’re not the same as green peas despite the fact that they’re similar in appearance! With more than sixteen grams of fibre per one cup, a cup of split peas can get you to that 10 grams for a meal and even more. It is possible to stick to the classic split pea soup or take this for an occasion to search for interesting new recipes and explore at home.
Fiber per cup: 8 grams
In general, fruit is an excellent food source for this macronutrient. In fact, with just 8 grams in a cup, raspberries take the spotlight. Combining this antioxidant-rich fruit with your oatmeal or cereal will help you feel fuller and help you get through the morning and help you reach your daily goal of 30 grams within a matter of minutes.
Fiber in 1/2 cup (cooked): 7.8 grams
Beans and legumes are sure to be among the best in this group. If you decide to go for an entire pot of lentil soup you’ll be consuming up to sixteen grams of fiber which will help you keep your energy level steady all day. “Fiber helps to keep our blood sugars more stable, so that we’re not feeling highs and lows in our energy levels,” adds Crandall.
8. Collard Greens
Fiber per cup (cooked and cut): 7.6 grams
What do you think of when you hear that an old-fashioned Southern comfort food might aid in losing weight? Collard greens are an excellent source of waist-slimming fiber. (And are delicious when paired with bacon crumbled.)
Fiber in 1 cup: 7.6 grams
As its pretty brother are packed with 8.4 grams of fiber for each cup. They are a cut over blueberries and strawberries (which comprise less than half the amount). Be sure to store these dark-colored berries in a place where you can easily see them, as you’ll have a greater likelihood to grab these when the craving for sweets kicks into. “I store all my fruits and vegetables at eye level to make sure that i’m consuming them on a regular basis,” says Crandall. Maintaining healthy foods in your sight (and the unhealthy ones away from view) is one of the most effective weight loss strategies.
10. Green Peas
Fiber per cup (cooked): 7.2 grams
They may have been pushed on your plates as when you were a child, but that’s not the case now. These tiny green poppers are packed with seven grams of fiber in a cup! The same cup also contains eight grams of protein. “I highly suggest trying to micromanage your meals so that you get 7-10 grams of fiber at each meal,” says Crandall. 7 grams? Easy, pea-sy.
11. Butternut Squash
Fiber per cup (baked and cut): 6.6 grams
The winter squash is brimming in fiber that isn’t only beneficial for digestion as well as your cholesterol. According to a research study published in the American Journal of Clinical Nutrition the high-fiber diet has been demonstrated to lower LDL cholesterol (also called “bad” cholesterol) levels within the body.
12. Kidney Beans
Fiber in 1/2 cup (cooked): 6.5 grams
Like all beans kidney beans are rich in fiber. They contain nearly seven grams of fiber for each serving and 7.7 grams of protein.
The amount of fiber in a 1/2-cup (cooked): 6.2 grams
A half-cup of chickpeas (also called Garbanzo beans) has more than six grams of fibre. Therefore, adding a few to your salad will allow you to get your daily intake without much effort. Make sure you reduce portions so that you don’t overdose on calories, especially if they’re not the primary portion of your meal. one cup of food has around 200 calories. Utilize the following recipe ideas for chickpeas for additional ways to get fiber intake from these beans.
14. Flax Seeds
Fiber per 2 Tbsp. 5.6 grams
While they’re not the same as chia seeds Whole flaxseeds provide seven grams of fiber for two tablespoons. That’s more than the 2 bites of broccoli could claim. Utilize them like chia seeds, by sprinkled over salads or adding them to yogurt for a tasty snack.
Fiber per cup (cooked or cut): 5.6 grams
It is possible that they are unfamiliar to you However, this root veggie should be explored. Parsnips are closely connected to the family of carrots and one portion (sliced) from this slightly sweet vegetable contains seven grams of fiber. Roast parsnips the same way like potatoes. Or cut them into pieces and add to stews with vegetables to alleviate hunger.
16. Pomegranate Seeds
Fiber per seed in half pomegranate 5.6 grams
Pomegranate is a different superfood loaded with fiber. On top of that healthy nutrient, pomegranate seeds are also full of polyphenols, which are a group of antioxidants that has been proven to reduce fat cells!
High-Fiber Fruits, Berries and Dried Fruits
Fresh fruits that are whole are extremely nutritious and healthy snacks because they are very fiber-rich, high in water with antioxidants, as well as water-rich.
Amount of fiber in a medium-sized fruit (with the skin): 5.5 grams
A medium-sized pear is packed with about 5.5 milligrams of fiber however to gain all the grams, you need to preserve the skin because that’s the area where the bulk of the nutrients are concentrated. Similar rules apply to potatoes, apples, and even the white stuff that you like to eat from oranges after peeling the outer layer!
Amount of fiber in a medium-sized apples (with peel): 4.4 grams
Apples may be behind pears in this area however they’re an effective way to incorporate additional fiber and vitamins into your diet–as long you don’t cut them! A medium-sized apple has around 4.4 grams of the stomach-friendly vitamin and will help you stave from cravings for junk food during meals. Plus, apples are one out of 50 best food items that women can eat!
Fiber per large orange (peeled): 4.4 grams
If you are able to resist pulling off all the white substance that’s on the orange slices, you’ll be able to keep more of the waist-shaping nutritional value.
Fiber per 1/4 avocado: 3.4 grams
It’s not the leaves of spinach which will make you full and fill you up, but the smooth avocado you slice right on the top. In the average, a medium avocado has between 10 and 13 grams of fiber that is filling and adding it to your meal or coming up with a few great recipe ideas for avocados can greatly increase your appetite.
Amount of fiber in a medium-sized fruit (peeled): 3.1 grams
If you’re in the mood for something sweet Bananas are among the most fiber-rich fruits you can consume. One banana is packed with more than three grams of fiber and it also has a large amount of potassium, which is an essential nutrient which helps to control blood pressure. Additionally, there are additional health benefits associated with bananas in addition to their fiber-rich power.
22. Dried Figs
The amount of fiber in a 1/4 cup (dried): 3.7 grams
Dry figs are an extremely accessible and very tasty source. A small dried fig is packed with around 1 gram of fiber, and approximately 20 calories. Put a few of them in a bag, along with some nuts and you’ll have yourself an wholesome and healthy snack to take with you when you’re out and about and are running out of gas.
23. Canned Pumpkin
Fiber in a cup of 1/2 cup 3.6 grams
It is recommended to eat the fall-loving vegetable throughout the year due to its fiber-rich content. Although it’s pureed, a half-cup of pumpkin is packed with nearly four grams of fiber. If you’re looking to include more of this delicious veggie in your daily diet, take a look at these intriguing ways to include canned pumpkins into to your daily diet.
24. Cocoa Powder
Fiber per 2 tablespoons (unsweetened): 4 grams
There’s no need to remove chocolate out completely in order to enjoy a balanced diet. If you’re craving chocolate the cocoa powder you’ll find in shakes of protein could satisfy your cravings, without adding extra calories.
Vegetables are among the easiest foods rich in fiber. Here are the veggies that are high in fiber that you can add to your daily diet.
Fiber per cup (cooked and cut): 5.1 grams
Broccoli can be one of the most nutritious vegetables you can add to your next meal or lunch for a dose of fiber. It is one of the highest amounts of fiber of the majority of vegetables with over 5 grams per cup.
26. Artichoke Hearts
Fiber in 1/2 cup (cooked): 4.8 grams
The spinach artichoke dip isn’t going to be included on any diet-friendly list, but some of its primary ingredients will. These tender and juicy artichoke hearts are brimming with fiber. “I believe the weight loss benefits associated with greater fiber intake are tied to feelings of fullness and satiety,” Crandall says. Crandall. This is why it’s important to know the best foods that cause you to feel more hungry!
27. Russet Potato
Fiber per big Russet potato (baked and smudged without peel): 4.8 grams
Potatoes have earned themselves a bad image, but they’re actually a fantastic food source for fiber. A single large russet potato contains almost five grams of fibre and you can include them in almost every dish you cook. Don’t forget to take the skin off!
28. Sweet Potato
Fiber per moderate sweet potato (baked with skin): 3.8 grams
“Fiber has no magical fat-burning properties; simply put, it helps you feel full without adding a lot of extra calories to your diet,” says Crandall. “When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories, but you’re less likely to feel hungry again an hour later.” Sweet potato particularly contain approximately 6-grams of fiber for a baked large potato, for just 160 calories.
Fiber per cup (raw): 3.4 grams
You’ll be surprised by the fact that this Bugs Bunny favourite can enhance feelings of fullness following a snack more than pretzel sticks will. Put a few in a baggie, and then pull them out at mid-afternoon as the munchies begin to kick in. Consider these healthy snacks also.
High-Fiber Whole Grains and Cereal
30. Bran Flakes
Fiber per cup 5.5 grams
In case you’re not the hot porridge drinker early in the day, worry not. A cup of bran flakes will give you nearly 6-grams of fiber. Avoid the raisin bran and include your own fruits to maintain a healthy sugar level and your fiber intake even higher.
31. Steel-Cut Oats
Fibre per 1/4 cup (dry): 4 grams
Steel cut oats are almost twice their amount of fiber as the rolled oats. This is the reason you should choose them instead. Try these recipes for overnight oats to provide your breakfast fiber with these delicious breakfast foods.
32. Whole Grain Bread
Per slice of bread: 3- 4 grams
One slice of a true whole grain bread can contain around 4 or 5 grams of fiber and upwards of 16 grams of inflammation-reducing whole grains. In recent times, however, bread manufacturers are increasing their fiber content and boasting about 10 grams of fiber per slice in some instances. “When you’re looking at your bread, look for that first ingredient that says whole grain,” Crandall suggests. “You want to stick with whole grain, not multigrain, which simply means that there are different types of grains present.”
33. Whole Grain Pasta
Fiber per cup (cooked): 3.8 grams Penne, spaghetti; 5.9 grams, spaghetti
There are many pastas that are not to be equal. Some are very healthy! “I really have people look at their brands and read their labels to determine what is considered a good source of fiber because it really is going to vary from brand to brand,” says Crandall. In the average whole wheat pastas provide 6.3 grams of fiber for one cup of cooked portion.
Fiber in 1/2 cup (cooked): 4.1 grams
Bulgur is another wheat with high fiber that you must include in your diet. To make a tasty salad to serve with your meal mix bulgur with chickpeas and cucumbers, as well as Dill, red onions. You can dress it with lemon vinaigrette.
35. Rolled Oats
Fiber in 1/2 Cup (dry): 4.1 grams
It has 4 grams of fiber in each serving, beginning each day by eating a satisfying bowl of oatmeal is guaranteed to get you started in the right direction. The study in Nutrition Journalfound that people who ate oatmeal on a regularly experienced a decrease in cholesterol levels (and the size of their waists!) because of their higher intake of fiber.
The amount of fiber in a 1/2-cup (cooked): 3.5 grams
Teff is a supergrain that is known for its high content of fiber. Include it on your meal as an alternative to refined grains for a an energizing and fiber-rich energy boost to your meal.
Three cups of fiber (air-popped): 3.5 grams
If you consider whole grains odds are that this classic movie isn’t on your mind, even though it is a must. Since popcorn is considered to be a entire grain of wheat, and is quite high in fiber. Make sure you keep it air-popped to avoid unwanted calories and artificial flavors. We suggest this nutritious ways you can decorate popcorn.
38. Pearled Barley
Fiber for 1/2 Cup (cooked): 3 grams
Incorporate this nutritious grain into stews and soups, or you can even serve it as an appetizer with spiced up. The fiber-rich diet found in this cereal “helps you extract and remove cholesterol, which is correlated with heart disease,” Crandall explains. Crandall. Include this grain in your diet, but be certain to stay away from these foods that are harmful for heart health!
High-Fiber Legumes, Nuts, and Seeds
39. Refried Beans
The amount of fiber in a 1/2-cup (canned with fat, and cholesterol-free): 5.4 grams
Did you know that you can get an excellent intake of protein from your most-loved taco side dishes? Don’t be averse to the beans you’ll find on your next visit to the local Mexican food establishment.
Fiber for 1/2 cup (beans and no other ingredients): 4 grams
Edamame is among the many beans full of fiber. Half a cup of edamame contains 4 grams of fiber. Take a bite of these during your next break for snack to get some fiber throughout the day. We love to mix them with some hot sauce and sesame oil.
41. Sugar Snap Peas
Fiber per cup (cooked): 4 grams
Instead of grabbing pretzels or chips, take just a few minutes in the evening creating a small container of affordable and portable vegetables. Carrots, cherry tomatoes, miniature bell peppers and cherry tomatoes are excellent snacks, but these delicious snap peas have four grams of fiber for one cup of serving.
A quarter cup of Fiber (roasted): 3.8 grams
The seeds and nuts you consume are good to have traveling. Eat roasted almonds that contain almost 4 grams of fibre in a quarter-cup of serving, along with seven grams of protein. If you’re looking to add more fiber, choose almonds that are labeled raw natural, unroasted, or natural to get the most fiber for your budget.
Fiber per ounce (raw): 3 grams
These little nuts are packed with fiber that helps to keep your digestive system functioning efficiently. Pistachios weighing one ounce provide you with the equivalent of 3g of fiber together with the protein of 6 grams.
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Health Benefits of Fiber
Numerous studies have shown the way that a diet rich in fiber can improve your immune system as well as general health, as well as improving your appearance and how you feel. The benefits of a fibre diet include:
- Digestive health. The most commonly-cited benefit of fiber is its capacity to help maintain regular stool movement. Fiber in your diet can bulk up stool, which helps to get rid of waste in your body. Consuming a diet high with high-fiber foods may help reduce constipation as well as reduce your chance of developing diverticulitis (inflammation of the intestinal tract) and can provide relief from IBS, also known as irritable bowel syndrome. (IBS).
- diabetes. An American Journal of Clinical Nutrition study found that fiber serves as a natural armor of protection against C-reactive proteins (CRP) which is an indicator that indicates acute inflammation. If CRP is present in blood the risk is higher to develop cardiovascular disease or diabetes later on.
- The cancer. There is some studies suggesting that a diet rich in fiber may reduce the risk of developing colorectal cancer but the evidence isn’t yet conclusive. Diets high in fiber have also been linked to decreasing the chance of developing breast cancer because fiber can reduce levels of estrogen in the bloodstream according to Tanya Zuckerbrot, MS RD who is a registered dietitian in NYC who is also the creator of the F-Factor diet and is a well-known author.
- Skin Health. Because of fiber’s cleansing properties and removing properties, it is able to help eliminate the blood of toxins by removing them through the digestive system rather than just your skin. In addition, foods with high levels of fiber are generally packed with antioxidants, which could shield your skin from damaging DNA free radicals.
- Heart Health. “By improving cholesterol levels and decreasing inflammation, fiber can help to reduce heart disease risk and decrease blood pressure levels,” Zuckerbrot says.
- The Body’s Weight. Fiber’s bulking properties will make you feel fuller, which can aid in weight loss, by making you feel fuller and reducing your caloric intake without feeling hungry.
How amount of fiber do you require daily?
The percentage daily value (%DV) in fiber amounts to 28 grams each day and the recommended consumption (AI) adult intake is 38 grams daily.
A Percent Daily Value (%DV) appears on the labels of food products to help consumers “average” consumer compare foods and the appropriate intake (AI) is intended to provide consumers with an precise daily goal based on gender and age. In this instance the daily amount for fiber may be set too low, and should be adjusted higher from the FDA.
Here is the breakdown of the recommended intake based on gender and age:
- 3 to 5 years old 19g/day
- Age 4-8 Age range: 4-8 years old.
- Boys aged 9-13 years 30g/day
- Boys aged 14-18 years old 38g/day
- Girls aged 9-18 years old 6g/day
- Men aged 19-50 years 38g/day
- For men 50+ 30g/day
- Women aged 19-50: 25g/day
- Women 50+ Age: 21g/day
- Pregnant and Lactating Women: 28-29g/day
How Much is Enough?
Fiber content present in foods will be determined in grams. National nutrition authorities recommend the following amount of daily fiber per day.
Under Age 50 Over Age 50
Men 38g 30g
Women 25 grams , 21 grams
Always ensure a balanced your intake of fiber. It can be tempting to consume too much fiber than too little, but it is important to be aware. It is essential to be aware of your body’s signals and begin slowly before making any adjustments to your diet. Drink plenty of fluids to avoid constipation and stomach discomfort and speak with a doctor for advice on what amount of fiber is best for you.