Eating the right amount of high fiber foods isn't talked about enough! While most blogs would rather cover the next yo-yo diet, we've found that there's a surprising amount to cover about fiber.
Dietary fiber is found in many plant foods and is essentially a form of carbohydrates that your body cannot break down.
This quality allows fiber to move from your stomach and all the way through your digestive tract. This distinguishes fiber from most nutrients, which get absorbed into your bloodstream before reaching your intestinal tract.
There are many health benefits of high fiber foods and this blog will cover which sources of fiber are most recommended to integrate into your diet.
How High Fiber Foods Improve Your Diet
We might get a little technical here as we explain how exactly fiber complements your diet. But bear with us – we'll have a skimmable list of key fibrous foods coming up.
Here are the top ways that high fiber foods improve your overall health.
During fiber's journey through the stomach and intestines, it picks up water.
This helps your digestion become more regular and reduces constipation.
Fiber also helps to clear out old or bad bacteria in your gut, which can help to prevent colon cancer.
As you probably know, there are about 500 different species of good bacteria living within the human intestine.
This good bacteria gets much of its nutrients from dietary fiber.
Fiber remains intact from our stomach through our intestines, allowing the good bacteria a food source.
Because fiber absorbs water in the small intestine, it can contribute to the feeling of being “full” and can help you eat less.
However, studies have shown that this is only true for certain types of soluble fibers such as glucomannan.
Cholesterol and Heart Health
Soluble fiber, such as that found in beans and oats, has been found to lower bad cholesterol.
Additionally, high fiber foods have been shown to reduce blood pressure, inflammation, and risk of heart disease, stroke, and hypertension.
Overall, integrating healthy amounts of fiber from natural sources – like fruit, vegetables, and grains – can help to round out a healthy diet.
The Best High Fiber Foods To Eat
Perhaps the best part about high fiber foods is how easy they are to find and how many of them you probably already love.
The recommended daily intake of fiber for women is about 25 grams a day. Between three meals a day and snacks, you can absolutely find a way to hit your recommended dose.
High Fiber Fruits
Fruit is one of the most popular ways to get your fiber intake. As they say – fruit is nature's candy!
Just don't forget to eat the peels on fruits like apples- this is where much of the fiber is stored. The following fruits are recommended because they have more grams of fiber per cup than other fruits.
- Passionfruit – 25 grams
- Avocado – 10 grams
- Guava – 9 grams
- Raspberries – 8 grams
- Pears – 5 grams
- Apple – 4.5 grams
- Strawberries – 3 grams
High Fiber Vegetables
It might take a little more convincing to get your kiddos to eat more vegetables, but they're another great source of fiber.
A good rule of thumb when selecting vegetables for their fiber content is that the richer the color, the more the fiber it has.
The following vegetables are recommended because they have more grams of fiber per cup than other vegetables.
- Lima beans – 9 grams
- Acorn squash – 9 grams
- Peas – 9 grams
- Collard greens – 8 grams
- Artichokes – 7 grams
- Butternut squash – 7 grams
High Fiber Grains
In its natural form, grains are an entire seed. When grains are refined and portions of the seeds are removed, you lose key vitamins such as fiber.
That's why focusing on whole grains is an easy way to get more fiber in your diet.
The following grains are recommended because they have more grams of fiber per cup than other grains.
- Cracked wheat – 8 grams
- Teff – 7 grams
- Quinoa – 5 grams
- Whole wheat pasta – 5 grams
- Buckwheat – 5 grams
- Oatmeal – 4 grams
From Your Plate to Your Life
Finding the right nutrients are just the beginning to a healthy life.
The Fit Mother Project was built to be a trusted, safe place for women to get ideas on how to up their health and fitness game.
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Your friend & coach,
Dr. Anthony Balduzzi
Founder, The Fit Father Project & Fit Mother Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle