High-fiber foods

17 delicious High fiber foods you should eat.

Fiber is a type of carbohydrates that can not be digested by the body. 

And because fiber isn't digestible, it passes through to the gut undigested, creating a bulk so the muscles in the intestine can push out waste out the body.

Because it stays undigested throughout, it leaves no calories in the body. 

Fiber offers numerous health benefits including preventing constipation, reducing your risk of colon cancer, and lowering the blood sugar and cholesterol levels. 

It also has tremendous benefits to your weight loss. 

Despite the benefits, most Americans aren't eating enough fiber. 

As a general recommendation, women are to take in 25 grams and men are to eat 38 grams of fiber a day (1).

In reality, Americans only eat 15-17 grams of fiber a day on average, which is about half of the recommended amount (2).

But luckily, taking in more fiber is quite simple. Here, we listed 17 high-fiber foods that are both healthy and fulfilling.

17 High-Fiber Foods

Split Peas 1 cup 16.3 g 65%
Lentils 1 cup 15.6 g 63%
Black Beans 1 cup 15 g 60%
Lima Beans 1 cup 13.2 g 53%
Artichokes 1 cup 10.3 g 41%
Avocados 1 cup 10.1 g 40%
Peas 1 cup 8.8 g 35%
Raspberries 1 cup 8 g 32%
Blackberries 1 cup 7.6 g 31%
Coconut 1 cup/shredded (80) 7.2 g 29%
Sweet Potato 1 cup 6.6 g 26%
Broccoli 1 cup 5.2 g 20%
Pears 1 cup 4.3 g 17%
Beet Greens 1 cup 3.8 g 15%
Brussels Sprouts 1 cup 3.3 g 13%
Banana 1 medium 3.1 g 12%
Apple 1 cup 3 g 12%


Fiber is an important nutrient with numerous health benefits.

It's also a nutrient many of us are deficient of. 

Luckily, getting more fiber into your diet is relatively easy.

Check out a few ideas below on how you can incorporate more fiber into your diet. 


For breakfast, try this berry chia smoothie recipe below. It's loaded with antioxidants and bold with berry flavor. This berry chia smoothie will kick-start your day and help meet at least 49% of your daily recommended fiber intake.

Directions: mix all ingredients in a blender and blend until smooth. Pour into a glass and enjoy!

Fiber content: 13.5 grams

For fiber-rich smoothie recipes try these below: 

You can also eat oatmeal with berries and a half banana in the morning if you're not in the mood for smoothies.

For lunch: you can do a bowl of lentil vegetable soup with a piece of whole grain toast. 

Snack: A hand full of nuts (cashew nuts, walnuts, almonds) check out the full list of healthy nuts here

Dinner: Baked salmon with roasted sweet potatoes and a kale salad on the side. Use avocado oil for the roasted sweet potatoes. 

The goal is to try to aim at eating at least 5-9 servings of fruits and vegetables daily.

Eat oatmeal, whole-grain cereal, or bran cereal for breakfast. Eat beans, split peas, or lentils at least once a week.

If you eat according to paleo or any other specific diet, look through your allowed food list and incorporate what you can. 

If you are gluten-free, avoid bread, pasta, and other wheat-related products. And to get more fiber, substitute whole grains for refined grains (Not applicable to Paleo diet).

The importance is in the incorporation of fiber-rich foods, and specifics can and should be tailored to your personal needs.


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