Did you know that both adults and Children need 25 to 35 grams of fiber in their diet each day? Unfortunately, most Americans only get about 15 grams of daily fiber.
If you’re always tired or still hungry after eating meals, it might be a sign that you need more high-fiber foods. It’s ok if you don’t know which foods contain high amounts of fiber, the following guide can help.
Read on to learn how to build a high fiber diet plan with fruits, veggies, and other delicious foods.
High-Fiber Fruits
Several fruits contain high amounts of fiber and also work well if you’re planning the best diet to lose weight quickly. For example, average-sized pears have over 3 grams of nutritious fiber and taste delicious. Larger raw pears usually contain over 5 grams.
If you like tasty strawberries, you can add them to your diet to get an extra 3 grams of fiber per cup. You can eat them fresh and add them to meals like salads, cereal, and oatmeal. They also contain a lot of vitamin C, antioxidants, and manganese.
Avocado is an amazing fiber-filled fruit that’s low on carbs and packed with healthy fats. They also contain vitamin C, magnesium, vitamin E, B vitamins, and potassium. One cup of raw avocado gets you a whopping 10 grams of protein.
Medium-sized apples typically contain over 4 grams of fiber and they go great in salads. Eating at least one apple each day might even help lower your cholesterol.
A full serving of raspberries provides over 6 grams of fiber, blueberries contain over 2 grams, and blackberries have over 5 grams. Berries have a strong flavor that works well in salad dressings and smoothies in the morning.
Bananas contain many important nutrients such as fiber, vitamin C, vitamin B6, and potassium. Unripen bananas even contain resistant starch that works in a fiber-like way. A regular-sized banana usually contains between 2 and 3 grams of fiber.
High-Fiber Vegetables
Crunchy carrots are root vegetables that contain nutrients like vitamin K, beta carotene, and over 3 grams of fiber per cup. They go great in salads, soups, or on their own for a healthy snack.
Beets are another root vegetable and they’re packed full of folate, copper, manganese, Iron, potassium, and inorganic nitrates. Like carrots, they go great in salads and contain over 3 grams of fiber per cup as well.
Broccoli is a cruciferous vegetable and one of the most nutritious foods found anywhere in the world. You’ll get over 2 grams of fiber from a cup of broccoli and they’re also high in protein when compared to other veggies.
Artichokes boats over 6 grams of fiber per cup which makes them one of the best veggie options for fiber. Try them roasted for a delicious addition to any healthy meal.
Brussels sprouts are another cruciferous vegetable that packs in over 3 grams of fiber per cup. Try roasting them like artichokes and drizzle balsamic vinegar over top.
A serving of spinach gets you about 3 grams of fiber and a serving of spinach gets you about 2 grams. Tomatoes don’t have a ton of fiber, but you’ll still get an extra gram of fiber if you add one to a meal.
Try combining these high-fiber weight loss foods into one big salad for a delicious and nutritious dinner option.
High-Fiber Legumes
Lentils don’t cost much money and pack 13 grams of fiber per cup as well as many other nutrients. Consider making a spicy lentil soup seasoned with cumin, turmeric, cinnamon, and chili flakes.
Kidney beans are a great way to get protein if you’re on a plant-based diet. They also contain more than 12 grams of fiber per cup when cooked.
Split peas are created by drying, splitting, and peeling pea seeds. Consider making a pot of split pea soup and get a whopping 16 grams of fiber per cup of cooked split peas.
Chickpeas contain several important minerals, protein, and over 12 grams of fiber per cup when cooked. If you like spreading hummus on bread and veggies, know that chickpeas create the base.
Other legumes such as black beans, edamame, lima beans, and baked beans also contain over 5 grams of fiber. If you’re on a tight budget, legumes are the most affordable way to get essential nutrients into your diet.
High-Fiber Grains
If you’ve heard a lot of talk about quinoa lately, it’s because it’s packed full of protein, zinc, iron, potassium, and powerful antioxidants. It also contains over 5 grams of fiber per cooked cup.
Oats are another grain packed full of fiber and one of the healthiest overall grains you can find. the healthiest grain foods on the planet. One cup of raw oats provides more than 16 grams of fiber and the beneficial fiber called beta-glucan.
Keep in mind that all whole-grain foods pack a good amount of fiber. And if you feel like snacking late at night, opt for some popcorn to get an extra gram of fiber.
High-Fiber Nuts and Seeds
Almonds contain over 13 grams of fiber for every 100 grams and they also contain healthy fats. You can even bake with almond flour to get an extra fiber boost.
For high-fiber seeds, your best option is the chia seed. They contain over 9 grams of fiber per ounce and go great in homemade granola bars and jams.
Creating a High Fiber Diet Plan
Now you can create a high fiber diet plan using different fruits, veggies, legumes, grains, nuts, and seeds. Mix and match them into salads, smoothies, overnight oats, and any other combination that excites your taste buds.
One last thing for those with a sweet tooth, it’s also important to note that dark chocolate contains over 3 grams of fiber per ounce! Check out our site’s lifestyle section for more food, drink, and health tips to help you meet your goals.
