The USDA recommends men have a daily intake of 34 grams of fiber, depending on their age. However, according to recent research, an estimated 95% of American adults and children don’t eat the recommended amounts of fiber. Fiber has a lot of health benefits and there are lots of easy ways to add it to your diet. Keep reading to learn more about the highest fiber foods and why you should incorporate them into your diet.
What Is Fiber?
There are two different types of fiber: soluble and insoluble, and both are important for your health.
Fiber has a significant role in your digestive health. Eating a well-balanced diet that includes some of the highest fiber foods is an excellent way to keep yourself feeling fuller for longer, meaning less snacking in-between meals. It’s also essential for your digestive system and keeps things moving regularly. Finally, fiber is also the foundation of good gut health, contributing to your overall sense of wellbeing.
What Food Is High In Fiber?
Despite so many of us not consuming enough fiber, the good news is that it might be easier than you think to increase your daily intake. So, if you’ve been asking yourself what food is high in fiber, then you’re in luck because we’ve compiled a list of the top 20 highest fiber foods to add to your grocery list.
Highest Fiber Fruits
Raspberries – Raspberries are packed full of antioxidants and vitamin C as well as an impressive 8g of fiber per cup.
Blackberries – Similarly to raspberries, blackberries provide 7.6g of fiber per cup and are one of the highest fiber fruits. They’re also packed with antioxidants.
Avocado – A large avocado can provide an incredible 13g of fiber. Plus, they’re great sources of healthy fats.
Pears – Containing 7g of fiber, pears have soluble and insoluble fiber types, so they’re great for both gut health and digestion.
Apples – Apples are a good source of fiber, but make sure you don’t peel them as many nutrients are in their skin.
Green Plantains – Plantains are great for prebiotic fiber which feeds your healthy gut bacteria. The greener the plantain, the more fiber it has.
Highest Fiber Vegetables
Brussels Sprouts – Despite being a divisive veggie, brussel sprouts are surprisingly nutritious with about 6g fiber per cup.
Sweet Potato – Sweet potatoes are a good source of fiber as well as vitamin C, vitamin B5, vitamin B6, copper, and manganese.
Broccoli – As well as being one of the highest fiber vegetables, broccoli also contains an impressive 3.72g of protein per cup.
Artichokes – Artichokes high in fiber and contain prebiotic fibers which feed healthy gut bacteria.
Highest Fiber Seeds & Nuts
Chia Seeds – Chia seeds are one of the highest fiber foods out there. Just an ounce of chia seeds has 9.75g of fiber!
Flax Seeds – These tiny seeds pack a big punch with 4.9g of fiber per two tablespoons.
Almonds – These little nuts are a nutritional powerhouse. In addition to fiber, almonds also contain healthy fats, protein, magnesium, and vitamin E.
Highest Fiber Whole Grains
Quinoa – Quinoa is packed with fiber and is also a great source of protein.
Brown Rice – Like quinoa, brown rice is a whole grain that offers both fiber and protein.
Oats – Not only are oats one of the highest fiber foods, but their versatility means they’re easy to incorporate into your diet.
Highest Fiber Legumes
Black Beans – Like many other legumes, black beans are a great source of fiber.
Lentils – Looking for one of the highest fiber foods? Look no further than lentils. One cup of cooked lentils has a whopping 15.6g of fiber.
Mung Beans – Another excellent fiber source, mung beans have more than 15g of fiber per cup. Plus, they’re a great source of resistant starch which boosts gut bacteria.
Chickpeas – Boasting 12.5g of fiber per cup, along with magnesium, zinc, and potassium, chickpeas are one of the highest fiber foods to add to your grocery list!
Green Peas – Super versatile, green peas are a great source of fiber.
Thankfully, getting more fiber into your diet is easier (and more delicious) than many realize!
There’s a lot to think about when it comes to your diet and staying healthy. If you’d like some personalized support, Opt Health is a telehealth platform that helps men feel like themselves again. From your own home, you can schedule an appointment with a physician, meet one-to-one via video call, receive test results, and have medication delivered directly to your door.
If you have any questions, don’t hesitate to contact us. Get personalized support, advice, and insight from top-tier physicians 24/7.