Dietary fiber does indeed keep you regular. But it’s not just a job to prevent constipation. Fiber helps lower cholesterol and reduces the risk of heart disease. It also helps to reduce the risk of other diseases such as colorectal carcinoma. It also keeps blood sugar levels stable and helps you feel fuller for longer.
Anna Taylor, RD & LD, a registered dietitian, says that fiber does a lot of cool things in the body.
Find out where you can buy it and why this food is best for a diet of high fiber foods in fiber.
High-fiber foods
Plants are the only source of fiber, so you shouldn’t waste your time looking for it when eating chicken. The plant kingdom is full of surprises, including the best sources of dietary fiber.
Taylor recommends aiming for 25 g to 35 g of fiber per day. Her top 22 foods that you should incorporate into your diet today (alongside some delicious recipes and snacks).
Lentils
Legumes contain a lot of fiber. Taylor says that Lentils have a lot of nutritional value. They’re high in fiber, low in fat, and rich in protein. These seeds are a mainstay in many cuisines.
Quantity of fiber: One cup, boiled equals 18 grams of fiber
How you can eat them: Lentils are quick to cook and go well with both soups and salads. You can substitute them for meat in chilis to increase the plant-based goodness. Or, you can add curried tomato as a savory vegetarian dish.
Split peas
Again, the legumes strike! Taylor says split peas contain soluble fiber and are low-calorie, fat-free, and high in B vitamins, as well as a variety of minerals. As a complex carbohydrate, they give you energy.
Quantity of fiber: One cup, boiled equals 16 g of fiber
How you can eat them: They take longer to prepare than lentils (30 minutes vs. 60 minutes). Taylor suggests boiling them in advance to speed up your dinner preparation or making split-pea soup. The leftovers can be frozen.
Black Beans
Black beans, as a whole, are high in fiber. Black beans are high in antioxidants, protein, and potassium.
Quantity of fiber: One cup canned (unsalted), equals 15 g of fiber
How you can eat them: Black bean soup is a great addition to meatless Chili and they make a tasty topping for Baked Potatoes. You can bake them into Brownies.
Pinto beans
These popular beans, whether whole or mashed are as healthy as they are versatile. Low in carbohydrates, high in fiber and protein, and other vitamins and minerals that your body requires.
Quantity of fiber:1 cup boiled = 15g fiber
Add them to Chili or use fat-free refried bean fillings in tacos and Burritos. These beans are a great addition to charred onion and corn salsa.
Artichoke hearts
They are packed with fiber and have a mild earthy flavor. These veggies are rich in fiber and folate. They also contain vitamin K.
Quantity of fiber: One cup cooked = 14 grams of fiber
Eat them: Add them to salads or pasta like this vegetable, bean, and artichoke Salad. You can also pile them on top of a pizza. If you like a rich, oozy spinach and artichoke spread, you can try a lighter version.
Taylor offers a tip on how to prepare this spicy vegetable: “If you find it too difficult, you can try the frozen or canned variety.” Just keep an eye out for their sodium content.
Related: These 9 Foods Are Good For Men
Kidney beans
Half a cup of kidney beans is rich in fiber and magnesium. Are you worried about gas? Eat more or more often. Taylor explains that after three to four weeks, the stomach adapts to regular consumption, and flatulence returns to normal levels.
Quantity of fiber: One cup cooked = 12g of fiber
How do you eat them? Vegetarian Red Bean Chili is a great addition to Buffalo Chicken Chili.
Chickpeas
Chickpeas are a favorite legume. Taylor says that legumes are the star players. They’re a great source of fiber and protein, help you stay full, and have a great nutrient profile.
Quantity of fiber: One cup cooked = 12g of fiber
We’ve got a word for you. Hummus. Chickpeas can also be used in side dishes and salads. You can also season them, then air fry or roast them to make a tasty snack.
Chia seeds
One spoonful of Chia Seeds will go a very long way. Taylor says that chia seeds are rich in omega-3 fatty acids, fiber, and protein.
Quantity of fiber: Two tablespoons equals 10 grams of fiber
Chia seeds are great for adding texture to oatmeal, puddings, jams, salads, and even guacamole. You may not like the jelly-like texture of these seeds. If this is the case, mix them right before eating into a yogurt or smoothie so that they don’t get a chance to absorb water. This gives them a gloopiness.
Raspberries
Taylor says that all berries are healthy, but raspberries have the most fiber. They are also rich in antioxidants, polyphenols, and other nutrients, which reduce oxidative stress.
Quantity of fiber: One cup is equal to 8 grams of fiber
When they are out of season fresh berries can become expensive, so frozen berries are more cost-effective. You can add thawed frozen berries to oatmeal or a Smoothie if you dislike the texture. These Raspberry Cheesecake Bars are rich and decadent but low in fat.
Blackberries
Blackberries are a sweet and juicy fruit, nature’s dessert. These little guys, like raspberries, are packed with antioxidants that help the body to fight oxidative stress. These little guys can improve your blood sugar and reduce inflammation.
Quantity of fiber: One cup = 7.5g of fiber
How you can eat them: Fresh berries make a great snack, but Taylor recommends turning them into sauce. She says that you can use them to replace syrup on pancakes or waffles.
Whole wheat pasta
whole grain is a good source of fiber. These grains are also high in phytonutrients that may help to prevent various diseases. Taylor says to avoid white pasta because it’s been stripped of its goodness. Instead, choose whole wheat pasta.
Quantity of fiber: One cup cooked = seven grams of fiber
How you can eat them: You may already be familiar with some pasta, but for something different, try Whole-wheat Pasta Primavera. It’s also packed full of healthy vegetables.
Barley
Taylor explains that barley is an overlooked grain. It’s a whole grain with essential vitamins and minerals. It’s chewy, nutty in flavor, and a little bit chewy. This whole grain is also extremely filling and can prevent overeating.
Quantity of fiber: One cup cooked = six grams of fiber
How you can eat it: You can make barley-based dishes like hearty kale barley soup or chicken mushrooms barley soup. Or, mix it with your favorite meats and vegetables to create a grain bowl. This is also a filling, healthy risotto.
Pears
These fruits, which are available in the early winter months, are an excellent source of fiber. Taylor says that pears have a high soluble fiber content, which helps to slow digestion and reduce cholesterol.
Quantity of fiber: One medium pear equals 6 g of fiber
Enjoy them right away! For a healthy, elegant dessert, try poached pear and kumquat.
Almonds
The unsaturated fat in these nuts is believed to lower your risk of developing heart disease. They’re packed with fiber and have 6 grams of proteins per serving.
Quantity of fiber: 24 almonds = 6g fiber
How do you eat it? If you are eating almonds for a snack, be careful about the portion size. The almonds add a nice crunch when added to a watermelon, cucumber, and tomato salad or to sauteed Swiss Chard with slivered almonds.
Oats
Oats are a classic breakfast food, and they contain both soluble and insoluble fiber. Taylor says that oats also contain beta-glucan fiber, which can help control blood sugar by slowing down the rate of glucose absorption. Beta-glucan is also shown to reduce LDL and total cholesterol. A half cup of steel-cut or rolled oats contains other vitamins and minerals.
Quantity of fiber: One cup cooked = five grams of fiber
Eat it: Beware of instant oatmeal which is usually loaded with sugar. You can also microwave two-minute oatmeal or prepare overnight oats with fruit and other healthy ingredients.
Broccoli
This cruciferous veggie contains a high amount of fiber and vitamins C and B9. It also contains potassium and other nutrients. This vegetable is also believed to reduce your risk of cancer.
Quantity of fiber: One cup chopped equals 5 g of fiber
How do you eat it? Honestly? Add broccoli to almost anything. Roasted Broccoli is an excellent stand-alone star. It also adds a veggie punch to Eggplant Parmesan and Fried Eggs.
Quinoa
This grain-like, gluten-free superfood has a high fiber content and is also a complete source of protein. It is an excellent meat substitute. Iron is a powerful antioxidant that supports brain health. Vitamin B2 keeps muscle and brain cells healthy.
Quantity of fiber: One cup cooked = five grams of fiber
How do you eat it? Bake it in sweet potato quinoa muffins. Serve it with Salmon. Add toasted Quinoa. It can be mixed with nuts and fruit for breakfast.
Haas avocados
Haas Avocados contain healthy fats. You can also use them to make a tasty condiment, unlike many other fiber-rich foods.
Quantity of fiber: Half an avocado = 5g of fiber
What to eat: “You could spread avocado instead of mayonnaise on sandwiches or you could put it on toast, like a true Millennial,” Taylor explains. Guacamole can be a delicious way to meet your daily fiber requirements, especially when served with whole-grain crackers and raw vegetables.
Apples
Apples are a good source of pectin, a type of soluble fiber linked to lower cholesterol. Apples contain pectin. This type of soluble fiber is linked to lowering cholesterol.
Quantity of fiber: One medium apple is equal to 4.5g of fiber
Apples are a great snack. You can dip them in peanut butter, or try some of the cozy apple recipes for autumn.
Green peas
The brightly colored legumes are small but have a lot of nutritional value. These complex carbohydrates are rich in antioxidants, vitamins A, B6, K, and C, and they provide nearly 4 grams of plant-based proteins per half cup.
Quantity of fiber: Half a cup boiled = 4g of fiber
How do you eat them? Peas go well in salads and stir-fries, and they make a beautiful side dish with lemon and shallots.
Edamame
Edamame or immature soya has a mild taste, pleasantly soft texture, and oodles of fiber. They are also one of few plant sources to contain all the essential amino acids for your body, says Taylor. Find them frozen, in their pods, or shelled.
Quantity of fiber: 1 cup, boiled with shells = 4g fiber
Edamame Hummus makes a delicious take on the classic dip. Steamed edamame is a favorite snack for children. You can add shelled, edamame to salads and stir-fries.
Brussels sprouts
You should give Brussels sprouts a second chance if you haven’t eaten them since childhood. The cruciferous vegetable is rich in fiber and antioxidants such as vitamins C and K.
Quantity of fiber: One cup cooked = four grams of fiber
How you can eat them: Instead of boiling this tasty veggie, try roasting, or shredding raw Brussels sprouts for a delicious, healthy salad. Here are 5 ways to enjoy Brussels Sprouts, and reap their many health benefits.
Ground flaxseed
Flaxseed has a lot of health benefits. Taylor says that these fiber-rich, protein-rich seeds contain phytonutrients.
Quantity of fiber: One tablespoon equals 2 grams of fiber
How you can eat it: Sprinkle flaxseed over yogurt, cottage, or oatmeal or add to salads, soups, smoothies, or sauces.
High-fiber snacks
Are you looking for high-fiber snacks to munch on between meals? You can also include:
- Air-popped popcorn.
- A Banana with some walnuts.
- Celery and a teaspoon of peanut butter.
- Carrots with hummus.
- Kale Chips with guacamole.
- Orange and string cheese.
- Sunflower Seeds and a quarter cup of low-fat Cottage Cheese.
- Blueberries and plain Greek yogurt
How much fiber can you get from your diet alone?
She warns that if you do not get enough fiber you can experience constipation, as well as an increased risk for heart disease type 2 diabetes, and colon carcinoma.
If you’re having trouble getting enough fiber in your diet, your doctor may suggest fiber supplements.
What you need to know about fiber before eating more
Be careful before you add fiber to your diet. “If your body is not used to it, eating a lot of fiber can cause bloating or cramping,” Taylor warns.
Avoid feeling bloated by increasing your intake of high-fiber food over several weeks.
Taylor offers one more tip: “When you add fiber to your food, make sure to drink plenty of water,” he says. Fiber pulls water in, which is great, but if your body is not hydrated, it can lead to constipation.
Your body will adjust better if you add fiber gradually and drink plenty of water.