Are you unable to provide yourself with all the correct fiber-rich foods? Worry not! Your body indeed requires an adequate amount of fiber to keep your gut, heart, and other bodily functions healthy. So, you should include a variety of foods in your high-fiber foods chart to provide yourself with the perfect nutrients. And to do that, we have a list of high fiber vegetables, fruits, legumes, and more below! So, keep scrolling down to know in detail all the foods to make your high-fiber diet plan perfectly balanced!
By following a balanced high-fiber foods chart, you can supply yourself with so many health benefits. They promote heart health, keeps your gut healthy, and also boost weight loss.
Your body requires both soluble and insoluble fiber to keep your body in sync. So, you need to consume high fiber vegetables, fruits, legumes, nuts, and seeds.
It is always best to have a printable list of high fiber foods to supply yourself with the perfect nutrients adequately.
Here we have sorted the foods into categories so that it is easier for you to sort out your diet plan:
Table of Contents
High fiber vegetables
Amongst the several other nutrients veggies provide you, they supply vast amounts of dietary fiber. Some high fiber vegetables are:
Artichokes are not only a rich source of fiber but even supplies you with K and C vitamins. It also contains large amounts of folate and calcium. All of which together makes artichokes and nutritious veggie.
Either you can bake, steam or grill the artichokes. Also, you can try adding its heart into various dishes. Some people like to cook the artichoke whole or at times only cook the heart.
With one average-sized artichoke, you will get around 7 grams of fiber. So, it can meet 20% of the adequate intake.
Potatoes are a staple veggie almost throughout the world. It contains large amounts of magnesium and vitamins like C and B.
One large-sized potato contains around 6 grams of dietary fiber. So, you can eat one large potato and meet your daily 18% intake.
Even though sweet potatoes are a rich source of fiber, they are incredibly starchy. If you are making a high fiber foods list, lose weight, watch your sweet potato intake.
Sweet potatoes also have large amounts of A vitamins and many more nutrients. When you consume one big-sized sweet potato along with its skin on, you will be getting around 6 grams of fiber.
Do you like eating parsnips? Well, then you are indeed providing yourself with loads of nutrients. Parsnips contain zinc, calcium, and vitamins like C, K, and all B series vitamins. You can boil one parsnip and give your body 6 grams of dietary fiber content.
If you are looking for high fiber vegetables, then the search is incomplete without winter squashes. Not only will you get a huge source of fiber but also loads of vitamins C and A. By consuming one cup of the winter squash, your body is getting around 6 grams of fiber content. That meets 17% of the average daily intake.
Are you looking for high fiber salad veggie? Well, then broccoli is going to be a great choice. Broccoli is rich in loads of antioxidative polyphenols and vitamins like A and C. You can add a cup of broccoli into your salad and be sure to get 5 grams of dietary fiber from the green florets alone. It meets up your 15% of adequate intake.
Another commonly found veggies among the high fiber vegetables are pumpkin. It has a lovely savory and sweet taste that makes your dishes delicious. Not only do you get 4 grams of dietary fiber from one regular pumpkin portion, but you get loads of vitamins K and A with an adequate amount of calcium.
Do you love having peas? Well, they are a nutritious veggie. Green peas can supply you with fiber, vitamin A, C, proteins, and so much more. If you are making a list of all the high fiber vegetables, do not miss out on green peas.
Every 100 grams of green peas can supply you with 4 grams to 5 grams of fiber, which can meet up around 12 to 16% of your adequate daily intake.
High fiber fruits
Now that you know several high fiber vegetables, adding them to your diet should not be a problem. But if you want some excellent high fiber snacks, then fruits can indeed be an excellent choice.
So, here is a list of fruits you can add to your high-fiber foods chart:
With the abundance of avocadoes in America, you cannot miss out on this fruit. They are nutritious as it contains loads of fiber, monosaturated fats, vitamins, proteins, and more. Apart from eating them plain, you can try making salsa out of avocados too.
One avocado can supply you with 9 grams of dietary fiber content covering up 27% of your recommended daily fiber intake.
You will get an ample supply of dietary fibers through pears and loads of other nutrients. Some of the beneficial nutrients pears contain are calcium, folate, vitamins A, and C.
If you like having fruit salads, then pears can make it even more delicious. Try adding one average-sized pear to your fruit salad, and be sure to get around 5 grams of dietary fiber content.
Indeed, apples are one of the most nutritious fruits to add to your diet daily. The high content of dietary fiber present in apples indeed makes it a perfect inclusion for high-fiber foods for constipation. Only one apple can supply you with 5 grams of dietary fiber that meets the 16% daily fiber intake.
Rarely will you see anyone who does not like having berries. And red ruby-like berries are indeed a favorite for most people. It contains vast amounts of fiber, antioxidants, vitamins, and more that makes raspberries highly nutritious. Only by having ½ a cup of raspberries, your body gets four grams of dietary fiber, which meets 12% of your daily intake.
Oranges are known for their high content of vitamin C. But do you know they are high in fiber too? Yes! Oranges can supply you with 3 grams of dietary fiber content that is good for you. When making the printable list of high fiber foods, do not forget to mention oranges in them!
One of the best high fiber snacks is bananas. You can carry them with you at work and get perfectly nutritious food during snack time. Not only do bananas supply you loads of fibers, but give you magnesium, vitamin C, and potassium. An average-sized banana can provide you with 3 grams of dietary fiber supply.
Legumes are a great choice if you suffer from constipation and want to maintain a healthy gut.
Check out the following high-fiber legumes for constipation:
Alongside containing a large quantity of fiber, black beans also contain magnesium, plant-based proteins, and iron.
If you follow a vegan diet plan, you can try having black beans to supply yourself with all the essential amino acids. Every hundred grams of black beans contain 9 grams of dietary fibers covering 26% of your daily intake.
You can get various lentils in the United States, but the French lentils and red lentils are the best. Try adding them into your quinoa recipes, couscous, and more to supply yourself with the perfect fiber boost. Every hundred grams of lentils can provide your body with 8 grams of dietary fiber, covering 24% of the adequate daily intake.
Apart from supply you with lots of fiber, mung beans contain large amounts of vitamin B6, potassium, and magnesium. You can try using them to make your favorite pancakes. Every hundred grams of mung beans supply you with 8 grams of dietary fiber, which meets up to 23% of the daily fiber intake.
The adzuki beans are a significant part of a Japanese sweet dish. They usually make a paste out of adzuki beans and use them. But you can also boil these beans and eat them. By eating a hundred grams of adzuki beans, you will get 7 grams of dietary fiber that meets 22% of the daily intake.
If you are vegan and looking for plant-based protein sources, then lima beans are indeed a great choice. Every hundred grams of lima beans supply you with 7 grams of dietary fiber that meets 20% of your daily intake.
A perfect breakfast inclusion is baked beans. You do not only get a huge source of fiber but also a high protein content. But always remember to get the ones that are low in salt and sugar content to make the most of this nutritious food. One can of baked beans will contain 4 grams of dietary fiber content.
High-fiber seeds and nuts
Seeds and nuts are highly nutritious and keep you in good health overall. More so, they are a huge source of fiber, protein, omega-3 fatty acids, healthy fats, and much more.
So, let us check out the high fiber seeds and nuts below:
Chia seeds can be a nutritious inclusion into your diet. It contains large amounts of calcium, iron, omega-3 fatty acids, antioxidants, and protein.
You can either buy the chia seeds whole or ground. Adding them into your smoothies or salads can provide you with loads of nutrients. One tablespoon of ground chia seeds can supply you with around 4 grams of dietary fiber.
Quinoa is gluten-free! Isn’t that great news? Quinoa is a beneficial edible seed that is filled with fiber and many more nutrients. Some of the nutrients present in quinoa are folate, magnesium, copper, vitamin B1, B2, B6, and antioxidants.
You can even try replacing regular flour with quinoa flour. By consuming ½ cup of quinoa, you will be supplying yourself with 2 grams of fiber content.
Nuts are highly beneficial for your health overall. But it would help if you consumed them in moderate amounts to avoid weight gain. Almonds are rich in vitamin E, calcium, antioxidants, polyunsaturated, monounsaturated fatty acids, and calcium.
If you eat around ten almonds, you will be getting 2 grams of fiber, covering 5% of the adequate daily intake.
Popcorn is an excellent high fiber snack option. You can get a significant amount of fiber, folate, vitamin A and zinc from popcorn. A cup of unsalted popcorn contains about 2 grams of dietary fiber that meets 3% of your adequate daily intake.
Quick tips to add fiber to your diet
Apart from adding all the high fiber foods to your daily diet. Here are some quick tips that will help you increase your fiber intake:
- Keep away from peeling off the skins of the veggies you consume. That is because the skin contains the most fiber and cellulose.
- Try consuming wholewheat bread rather than white bread.
- Add brown rice to your daily diet. Avoid having white rice.
- Avoid instant oats; instead, consume rolled or steel-cut oats.
- Consume about two cups of fruits and two and a half cups of veggies regularly
- Eat starchy vegetables but in moderate amounts.
- Consume psyllium husk or fiber supplements. But only consume them after the advice of your doctor.
If you want to remain healthy, you should consume all the high fiber vegetables, fruits, legumes, seeds, and nuts. But you should know that the recommended daily intake to enjoy all the benefits.
Also, remember to make your high-fiber foods chart balanced to provide yourself with all the nutrients. More so, the quick tips will help you add dietary fiber into your diet easily.
But if you are still a deficit of fiber, your doctor can help your fiber supplements meet up the daily recommended intake.