“Fiber is responsible for well functioning bowel and significantly reduces the chances of getting a heart stroke, many cardiovascular diseases and hypertension that are so common diseases, prevalent in developed countries. This is because foods high in fiber are not being consumed by people and many forego fiber rich foods for fast food or processed foods, which have reduced or no fiber.
Fiber makes digestions easier, lowers cholesterol and normalizes the blood glucose levels. Following are the best foods high in fiber which added to your diet will enhance your lifestyle, make it healthier and increase your lifespan.”
17. Split Peas
Fiber Content Per Cup: 16-17 Grams
Split peas are a common addition to dishes in Middle and Far East. They also have their own dishes and the people there have been long familiar with the fiber and health benefits of the beans. Not only that, but split peas have a healthy dose of protein in them, which supplement the diet when shifting from meat to a more vegetarian diet. All kinds of peas are considered best foods high in fiber and split peas are on the top tier among them.
Split peas are found in variety of foods. They are easily added to stews and soups, which make them protein rich, filling and add a good amount of fiber to otherwise water based food. They are also cooked with a base of onions, tomatoes, chillies and other added lentils into different types of dals which are just as tasty, stomach filling and healthy.
Fiber Content Per Cup: 15-16 Grams
Lentils are a staple in all kinds of cuisines. They are cheap, can be cooked easily into many different kinds of dishes, pack a good amount of protein and dietary fiber and can easily be flavoured. Lentils can be made into simple dishes, mashed and added with potatoes, ground into flour and used as substitute for white flour to add more fiber into it and can even be baked into leavened and unleavened breads.
Lentils are easily available around the world; with crops of every type being grown easily with today’s advanced farming techniques. They can also be bought ready and canned from supermarkets but the fresh, uncooked variety are much easier to work with and have more dietary fiber and protein content than their canned counterparts.
“You should avoid supplements that can be added into water or eaten as it is and claiming to have fiber in them, they are actually a health risk because they are devoid of the essential soluble fiber that is naturally present in foods. They are also composed of bleached fiber to increase their shelf life, so avoiding them is the best possible course of action.”
15. Black Beans
Fiber Content Per Cup: 15-17 Grams
Black beans are among best foods for being foods high in fiber and can be easily made into spicy, savoury dishes. They can be combined with sweet potatoes to make an excellent combination of hot, spicy with an undertone of sweet with the addition of peppers.
They add much needed fiber and proteins to any dish they are part of and make it both satisfying to the stomach and nutritionally balanced. Black beans are packed with complex carbohydrates and proteins and the stomach takes its time digesting them, which keeps hunger at bay for longer time.
Foods high in fiber not only fill the stomach with little calorie count but also cleanse the colon, which leaves the digestive tract clean. They are the best foods to be added into stews to give it volume, flavour and high protein content, which are very much enjoyable in the cold seasons and make it a great food for post workout diets.
14. Lima Beans
Fiber Content Per Cup: 13-14 Grams
There is a common idea that lima beans are not delicious and people tend to forego them when making a dietary plan. The fact is foods high in fiber are not mostly delicious on their own, but when prepared right they turn into appetizing dishes.
They are the best foods when it comes to pureeing into thick soups. They can be cooked with butter, pureed with tomatoes and onions and then with addition of baked potatoes and peppers topped off with sour cream, lima beans become a mouth watering dish.
Fiber Content: 10.5 Grams (Medium Size)
Artichokes are the best foods high in fiber when it comes to fiber content per vegetable. Many people at home don’t use artichokes, mostly because they are a bit difficult to prepare and their prickly appearance doesn’t make them any less appetizing. But they are very rich in fiber and give a huge boost in dietary intake. When roasted and prepared with lime, garlic, fresh ground black pepper and onion paste into a tangy dish, they prove that its not about the appearance.
“Dietary fiber is of two types; soluble and insoluble. The soluble type mixes in with blood, lowering cholesterol and sugar levels. The insoluble type keeps itself in the digestive tract, making food digestion easier and slows down its progress along the colon, giving it time to break down and absorb nutrients. It also cleanses the digestive tract along the way.”
Fiber Content Per Cup: 9 grams
Peas are the best foods when it comes to adding fiber into diet because there are seldom people who don’t like it. It has simple carbohydrates in it and has a healthy dose of fiber as well. They are rich in simple proteins, omega 3 unsaturated fatty acids and nutrients.
Adding vegetable purees to soups and other dishes is an easy way to make them more appealing and adding their goodness to the dish. This makes them more wholesome, dietary healthy and nutritionally balanced. Best foods high in fiber can easily be pureed and added to sauces, soups, stews and meals. Same is the case with peas.
They can be served on their own as side dish with roasts, as main dish in mashed potatoes or in stews. Peas can be found canned, fresh or frozen and the fresh variety can be stored easily in freezers; so there is no reason not to add them to diet. Their versatility, good taste and ease to store make them best foods high in fiber.
Fiber Content Per Cup: 5.1 Grams
There is a long standing campaign against the tastelessness of broccoli which is nothing but smoke. Not only is broccoli very important for health, but is among foods high in fiber. It can be prepared easily, can be added to almost all dishes and for foods high in fiber it is pretty easily prepared.
It can be sautéed in stir fry dishes, can be steamed with vegetables, can be boiled, added to stews and added to many other dishes. For a simple stir fry, combine onions, garlic, cabbage, carrots, eggs and broccoli together in the pan and season with soy sauce. You will be surprised how appetizing they are and how quick they will be finished.
10. Brussels Sprouts
Fiber Content Per Cup: 4.5 Grams
Brussels sprouts are eaten in many dishes and are a popular staple among vegetarians. It can be store bought but care should be taken that it does not have pesticides sprayed onto it. It packs a healthy amount of fiber along with amino acids. It can be served as a side dish and added to the main course as well. Boiling with chicken, adding with beef and even potato salad makes a good combination.
Fiber Content Per Cup: 8 Grams
When talking about best foods high in fiber, raspberries cannot be excluded as they have both a high dose of antioxidants along with fiber and are full of tasty goodness. There is no reason not to add this food high in fiber to your diet.
Raspberries can be eaten raw as they are by themselves tasteful enough to keep you hooked. They can be served along with sweet dishes and made a part of desserts such as smoothies, mousses, cakes and even ice creams. They can be combined with oatmeal and coconut to give a huge boost of fiber and this makes them both a very tasteful and healthy alternative to artificial sweeteners.
Fiber Content Per Cup: 7.5 Grams
Blackberries are by themselves a very flavourful addition to diet. Not only do they have high nutritional fiber content, but are also rich in vitamin k and c. They are also full of antioxidants, which makes them a must have in a diet with foods high in fiber and the flavonoids have numerous benefits which are still under study, some of which are its cancer fighting properties, anti inflammatory effects and elimination of free radicals.
Blackberries can be eaten on their own without any preparation, which makes them a very easy addition to diet. Their fiber content will leave you satisfied and their sweetness will sate your sugar cravings.
Blackberries are used in numerous dishes and foods. They are added into pies and jellies, their jams are delicious, blackberry ice cream and cakes are just as appetizing and combined with their nutritional worth and irresistible taste, they must be on the top list of best foods high in fiber that can be easily added into diet.
Fiber Content Per Fruit: 14 Grams
Avocados are no less than a super fruit, which has very high content of fiber, Vitamin B and K along with trace minerals which make them a nutritional punch that added to any diet will give it a huge boost. They don’t have a sweet or sour taste but rather have a subtle, smooth taste along with the fruit having soft flesh.
Quick link = Health benefits of Avocado
Avocados are among the highest foods high in fiber per serving. Not only that, they are extremely versatile in cuisines and smoothies, salads and even main courses can be made from it. Avocados can be added to the diet in many different ways and their preparation is just as easy.
Fiber Per Fruit: 14-15 Grams
Pears are chock full of fiber along with a healthy water content and simple sugars. They have no fats or any other thing in it and all in all are a great way to enhance the dietary fiber. They can be eaten on their own which makes them very easy to add into diet.
Pears can be processed into many different dishes, ranging from jams, pies, custards to roasts and even fruit salads. They are very easily caramelized because they have natural high sugar content, so turning them into sweet dishes is easy.
5. Bran Flakes
Fiber Content Per Cup: 7 Cups
Bran Flakes are made from the bran cereal grain and are excellent source of dietary fiber. They are the best foods high in fiber and have fiber, proteins and starch carbohydrates in them. This makes them very light on digestion and the fiber is great to keep the bowels moving.
Bran flakes can be eaten on their own in the morning to start off fresh with a good intake of dietary fiber. It is low in sugar content so it is a good starter. It can be blended with yoghurt to make a refreshing smoothie, which gives the high content of fiber from bran and protein along with healthy bacteria from yoghurt.
4. Whole Wheat Pasta
Fiber Content Per Cup: 6.5 Grams
Pasta is a natural source of dietary fiber but unfortunately, the trend nowadays is to opt for processed pasta which has had its natural fiber removed. Best foods high in fiber are always unprocessed, so opt for the unprocessed type of pasta. Pasta can be made into many different dishes and is a staple around the world.
Meat, shrimp, chicken along with vegetables such as olives, carrots, cabbages and even fungi such as mushrooms can be added into this versatile dish which can be made into countless different courses.
With the right mix of vegetables such as cabbages, broccoli, carrots, mushrooms and whole wheat pasta, this simple pasta can be converted into a mouth-watering dish which will leave you satisfied and still going for second and even third helpings.
3. Pearled Barley
Fiber Content Per Cup: 6 Grams
Pearled Barley is barley which has had its outer layer removed to make it edible. It them has its outer layer polished to remove the bran layer on it. It is easily available because it is preferred over the other bran varieties. It has less cooking time and is easier to chew. It can also used for brewing strong beer but its dietary fiber qualities are what make it stand out. It has even more fiber than other best foods high in fiber such as oatmeal and brown rice.
Pearled Barley can be added into soups to give it a rich fiber boost, can be boiled and eaten with milk and sugar, are readily added to salads and can be tossed with vegetables to make a healthy salad. Pearled barley is a great addition to diet and its nutritional dietary fiber and low starch content make them great for a low carb diet with dietary fiber.
Fiber Content Per Cup: 4 Grams
Oatmeal is ground oats cereal which apart from a good serving of dietary fiber is also rich in beta-glucan, which lowers risk of cardiovascular diseases. It also has vitamin B and carbohydrates which make them a great post workout food.
Oatmeal can be boiled with milk and with addition of some fruit like apple, berries or pears make an excellent porridge. They can be added to stews to increase their carb and fiber content. Oatmeal is among best foods high in fiber because they can be used in desserts, main courses and side dishes and even as breakfast food.
They can be used as a substitute for white flour. Simply replace 1/3 of the flour with oatmeal to increase the wholesome taste and make it more fiber friendly.
Fiber Content Per Apple: 2.4 Grams
The old saying goes “An apple a day keeps the doctor away.” This testament stands true to this day and science has proven it to have even more benefits than previously thought. They are easily available, can be eaten peeled and unpeeled. The peels themselves pack a lot of fiber. Apples can be made into any kind of dish. They are processed into jams, baked in pies, roasted along with meats and eaten as they are.
“Dietary fiber is essential for healthy functioning of body. Although it has no calorie content of its own, it is important constituent of balanced and healthy diet. These 17 best foods high in fiber when added into diet will give a huge boost not only to your dietary intake but have added health benefits of their own.