Healthy High Fiber Foods List

High Fiber Foods Benefits

We all know that a healthy diet is important for our overall health. But did you know that eating foods high in fiber is especially beneficial to your health? Eating fiber-rich foods can help reduce your risk of heart disease, stroke, and certain types of cancer. It can also help you maintain a healthy weight and lower your cholesterol. Additionally, fiber helps keep our digestive system running smoothly and can even help with conditions like constipation, diarrhea, and irritable bowel syndrome.

What Is Fiber?

Fiber is a type of carbohydrate that our bodies cannot digest. It comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that helps slow digestion and keep you feeling fuller for longer. Insoluble fiber does not dissolve in water and helps move waste through your digestive tract.

How Much Fiber Should You Eat?

The Dietary Guidelines for Americans recommends that adults consume 14g of fiber for every 1000 calories consumed. That means that for an average 2000 calorie diet, you should aim to consume 28g of fiber per day. Try to get at least 25g of fiber from food sources and the remaining 3-4g from supplements.

List Of High Fiber Foods

When it comes to high fiber foods, there are plenty of options to choose from. Here are some of the top high fiber foods to add to your diet:

Fruits and Vegetables

Fruits and vegetables are some of the best sources of fiber. Try adding apples, oranges, pears, berries, bananas, sweet potatoes, squash, spinach, kale, and broccoli to your diet.

Whole Grains

Whole grains are another great source of fiber. Try adding oats, quinoa, brown rice, barley, wheat, and buckwheat to your meals.

Legumes

Legumes are also a great source of fiber. Try adding beans, lentils, and peas to your diet.

Nuts and Seeds

Nuts and seeds are another great source of fiber. Try adding almonds, walnuts, pistachios, chia seeds, flaxseeds, and hemp seeds to your diet.

Conclusion

Eating a diet rich in fiber can provide numerous health benefits. Adding high fiber foods to your diet is a great way to get the recommended amount of fiber and improve your overall health. Fruits, vegetables, whole grains, legumes, nuts, and seeds are all excellent sources of fiber. So, try adding some of these foods to your diet to reap the benefits of a high fiber diet.