Although it is best known for it’s role in avoiding constipation, fiber actually has a ton of health benefits you may not know of. In fact, it also helps lower cholesterol and blood pressure, reduces the risk of heart disease, aids with weight loss, and keeps you regular.
“Today’s rapid pace and lifestyle hinders people from getting enough fiber. They eat quick pantry food items when they’re hungry, such as chips and crackers, instead of carrots,” says Jessica Crandall, RD, CDE.
So what foods should you eat? And why is it important?
Here’s where to get it – and why it is important to eat rich in fiber foods.
What is Fiber?
Dietary fiber is the portion of plant-derived foods known as the roughage, which is fibrous ingestible material which aid the passage of food and waste material through the gut. Unlike another macronutrients [carbohydrates, fats, and protein] the body can’t digest it.
Fiber is made up of two main parts: soluble and insoluble.
- Soluble fiber, dissolves in water and forms gel when mixed with liquids. This can slow the digestive system and make you feel fuller longer.
- Insoluble fiber does not dissolve in water and instead passes through the body unchanged. This adds bulk to the stool which keeps you bowel movements regular.
Both types of fiber help lower cholesterol levels and reduce blood sugar spikes after meals. A diet rich in fiber promotes gut heath, improves the absorption of water and electrolytes, and regulates the immune function.
How much fiber should I eat?
The Dietary Guidelines for Americans (2020-2025) recommends 14 grams of fiber for every 1,000 calories eaten.
Or…
- 25g/day for adult women
- 38g/day for adult men
However, some people need more than others. If you have digestive issues such as constipation, diarrhea, or bloating, you might benefit from increasing your intake of dietary fiber.
Why it is Important to Eat Rich in Fiber Foods?
Our primary source of fiber comes from our diet through the foods we eat.
If you aren’t eating foods with adequate amounts of fiber, chance are, you aren’t getting enough fiber. Simple as that.
In fact, a survey from the American Society for Nutrition showed that only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber.
So why is fiber so important?
Getting enough fiber in your diet has a bunch of health benefits which include:
Fiber helps with weight loss.
Eating more fiber can help you lose weight because it slows down digestion which keeps you feeling full longer and allows your body to absorb more nutrients from food.
A study published in the Journal of Nutrition showed that people who ate at least 25 grams of dietary fiber per day lost an average of 2 pounds more than those who consumed less than 15 grams daily.
Fiber keeps you regular.
Fiber helps keep your digestive tract functioning properly by slowing down digestion. It also helps prevent constipation and other gastrointestinal disorders by allowing stools to pass easier.
Fiber helps prevent cancer.
A report from the American Institution of Cancer Research states that each10-grams increase in dietary fiber is linked with a 7 percent lower risk of colorectal cancer and possible other type of cancers too.
Fiber helps lower cholesterol levels.
Eating plenty of high-fiber foods also lowers blood cholesterol levels.
High cholesterol is one of the leading risk factors for cardiovascular diseases such as coronary artery disease and stroke.
Fiber helps lower blood pressure.
Fiber is an essential part of a healthy diet because it helps lower blood pressure. It does this by helping to regulate blood sugar levels and reducing inflammation throughout the body.
23 Rich in Fiber Foods
There are a ton of foods out there that offer a substantial amount of fiber, knowing what they are is the key. Here is 23 rich in fiber foods. All of these fiber contents and amounts were from the 2015-2020 Dietary Guidelines for Americans and the US Department of Agriculture.
High Fiber Beans & Legumes
Beans are high in soluble fiber, which helps lower cholesterol levels and prevent heart disease. They are also a good source of resistant starch, which aids digestion and may help reduce the risk of colon cancer. Most beans contain at least 7 grams of fiber in one serving (1/2 cup).
1. Pinto beans
Pinto beans are a classic staple in American households and are eaten whole, refried, and mashed. Along with being a good source of fiber, Pinto beans also contain calcium and iron.
Fiber amount: Pinto beans contain 7.7 grams per 1/2 cup.
2. Kidney beans
Kidney beans are high in soluble fiber, which aids digestion and lowers cholesterol levels. They are also rich in protein, zinc, iron, B vitamins, and foliate.
Fiber amount: Kidney beans contain 5.7 grams per 1/2 cup.
3. Black beans
Black beans are another common beans found in many different dishes. They have a wide variety of vitamins, minerals, and antioxidants in additional to either dietary fiber value.
Fiber amount: Black beans contain 7.5 grams per 1/2 cup.
4. Lima Beans
Lima beans, also known as the butter bean, is a good source of protein, folate, iron, and potassium. Much like another beans, the lima bean contains a lot of dietary fiber.
Fiber amount: Lima beans contain 6.6 grams per 1/2 cup.
5. Soybeans
Soybeans is a species of the legume family and has multiple uses in addition to simply eating them. It is used to make various foods including soy milk and tofu. Soybeans has many health benefits and may reduce the risk of a range of health problems.
Fiber amount: Soybeans contain 5.2 grams per 1/2 cup.
6. Edamame
Edamame are edible soybeans that are harvested and pick before they mature. They are have a green color and typical served in pods which can be boiled or steamed. They are rich in several vitamins and minerals, specifically vitamin K and folate.
Fiber amount: Edamame contains 8 grams per 1 cup.
7. Lentils
Lentils are packed full of protein, iron, zinc and B vitamins. They also have been shown to improve blood sugar control. Lentils are also a good source for resistant starch, which aids in digestion and may help reduce risk of colon cancer.
Fiber amount: Lentils contain 7.8 grams per 1/2 cup.
8. Peas
Peas are loaded with protein, iron, zinc B vitamins, folate and dietary fiber. They’re also low in fat and calorie. Peas are high in soluble fiber and resistant starch, which aid in digestion and may help lower risk of colon cancer. Peas are also a good source to get your daily dose of vitamin C.
Fiber amount: Peas contain 7 grams of 1 cup.
High Protein Vegetables
9. Broccoli
Broccoli is a green plant in the cabbage family and is really rich in nutrients. Possible health benefits include lowering the risk of cancer and boosting the immune system.
Fiber amount: Broccoli contains 2.3 grams per 1 cup.
11. Spinach
Spinach is one of the most nutrient dense leafy greens. It is packed with high amounts of vitamin K, vitamin C, folic acid, iron and calcium.
Fiber amount: Spinach contains 1.4 grams per 2 cups.
12. Pumpkin
Pumpkin is a winter squash and more commonly seen during the fall and winter months. Although it is commonly used a Halloween decoration, pumpkin puree is packed with a bunch of nutrients and is particularly rich in Vitamin A.
Fiber amount: Pumpkin contains 3.6 grams per 1/2 cup.
13. Potatoes
Potatoes are the most energy packed vegetable and are an excellent source of Vitamin C and potassium. They are also a great source of fiber that will keep you fuller longer.
Fiber amount: Potatoes contain 3.6 grams per 1/2 cup.
14. Sweet Potatoes
Sweet potatoes are known for their bright orange color and are rich in potassium, Vitamin A, fiber and many other nutrients.
Fiber amount: Sweet potatoes contain 3.8 grams for 1 medium.
15. Artichoke
Artichokes are loaded with a ton of nutrients and have long been used to aid in digestion and reduce inflammation. Additionally, they are low in calories and fat.
Fiber amount: Artichokes contain 7.2 grams for 1/2 cup.
High Fiber Fruits
16. Cherries
Cherries are a sweet fruit and come in a variety of colors. They provide vitamin C, antioxidants, and anti-inflammatory compounds.
Fiber amount: Cherries contain 2.5 grams per 1 cup.
17. Apples
Apples are one of the most popular fruits and found almost everywhere all year round. Avoid peeling the skin as it contains much of nutrients and fiber contents.
Fiber amount: Apples contain 4.4 grams per 1 medium apple.
18. Avocado
An avocado is a bright green fruit with a large pit and dark leathery skin. They are commonly used as the main ingredient in guacamole.
Fiber content: Avocados contain 5 grams per 1/2 cup.
High Fiber Nuts & Seeds
19. Chia Seeds
Chia seeds are very nutritious and are tiny grayest black seeds. They are one of the most high-fiber containing foods out there.
Fiber amount: Chia seeds contain 10 grams per 1 ounce.
20. Quinoa
Quinoa is a good source of protein and fiber. It is also a source of calcium, iron, and magnesium. It is commonly paired with chicken, as a substitute for rice, and sprinkled on salad.
Fiber amount: Quinoa contains 2.6 grams per 1/2 cup.
21. Almonds
Almonds are one of the most popular tree nuts and offer a handful of health benefits. They are rich in healthy fats, antioxidants, and vitamins.
Fiber amount: Almonds contain 11 grams per 1 cup.
High Fiber Whole grains
Whole grains are a great source of dietary fiber. They are also rich in vitamins, minerals, antioxidants, and phytochemicals. Whole grains are high in protein and low in fat.
22. Oats
Oats are commonly eaten for breakfast paired with fresh fruit and sugar. It is one of the healthy grains on the planet.
Fiber amount: Oats contain 4 grams per 1/2 cup.
23. Brown rice
Brown rice is a filling whole grain. Unlike white rice, brown rice has the nutritious bran still on it (which gives it the brown color). This shell gives it a chewy, nutty tang with tons of nutrients.
Fiber amount: Brown rice contains 3.5 grams per 1 cup.
Tips for adding fiber to your diet
- Add fiber to your diet slowly, adding fiber too quickly can result in other gut problems.
- Make sure you are drinking enough water.
- Keep nuts and seeds on hand for snacks because they contain the highest amount of fiber in small portions.
- Keep the skin on fruits and potatoes. The skin is where most the nutrients come from and removing it can also decrease the fiber content.
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