7 High Fiber Foods

7 High Fiber Foods << Go Back

Do you consume enough fiber per a day? A lot of people do not or think they are. It is so important to make sure you get enough fiber in order to make sure you maintain good health.

Fiber is a lot easier to consume than you may think. It is found in fruits, vegetables, whole grains and legumes. Therefore, it makes it really easy to incorporate into your daily diet.

Once you get into a habit of consuming the right amount of fiber you will start and feel amazing results; with regards to your health, weight and mood.

What is Dietary Fiber?

Dietary fiber is found in plants. Fiber adds bulk to your diet which makes you feel full, controls weight and helps with digestion. As it helps fats, protein and carbohydrates break down and to be absorbed in your body; however, fiber is not digested in your body. Instead it passes through your stomach, intestines and colon and comes out of body.

There Are 2 Types of Fibers

Soluble Fiber

Soluble fiber dissolves in water and changes as a substance as it goes through your digestive tract. It is known to help lower cholesterol and glucose levels in the body. Some of the foods that contain soluble fiber include oats, peas, apples and carrots.

Insoluble Fiber

Insoluble fiber do not dissolve in water. When insoluble fiber goes through your digestive tract it does not change its form.  However, it aids the movement of material to digest and increase bulk. Therefore, it helps people to avoid the feeling of being constipated. Some of the foods that contains insoluble fiber includes nuts, green beans and whole wheat flour.

The Benefits of a High Fiber Diet

Incorporating a high fiber foods to your diet has many benefits.

Some of them include:

  • Normalizes bowel movements
  • Maintains healthy bowel health
  • Lowers cholesterol levels
  • Helps control blood sugar levels
  • Helps maintain and achieve healthy weight

How Much Fiber Do You Need?

Age 50 or Younger Age 51 or Older
Men 38 grams 30 grams
Women 25 grams 21 grams

The Best High Fiber Foods

1. Oatmeal

Fiber: 2 grams per a cup

Ingredients:

  • 1/2 cup rolled oats
  • 1 cup water
  • 1 banana, sliced
  • 1 tablespoon chopped walnuts
  • 1 teaspoon cinnamon

Directions:

  1. Combine oats and 1 cup water in a small microwave-safe bowl.
  2. Microwave high for 3 minutes.
  3. Top with banana slices, walnuts and cinnamon.

Source: Health

2. Apples

Fiber: 6 grams per an apple

Ingredients:

  • 1 teaspoon butter
  • 2 tablespoons brown sugar
  • 3 teaspoons vanilla sugar
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground nutmeg
  • 6 larger apples, peeled, cored and sliced
  • 3 1/2 tablespoons water

Directions:

  1. Preheat oven to 350 degrees F.
  2. Grease a large baking dish with butter.
  3. Mix brown sugar, vanilla sugar, and nutmeg in a small bowl.
  4. Layer about 1/3 of the apples in prepared baking dish; sprinkle with 1/3 of the sugar mixture.
  5. Repeat layers twice more.
  6. Bake in preheated oven for 30 minutes.
  7. Pour water over apples and continue baking until tender, about 15 minutes more.

Source: All Recipes

3. Black Beans

Fiber: 11 grams per a cup

Ingredients:

  • 1 large tomato, diced
  • 2 tablespoons chopped red onion
  • 1/2 cup chopped cilantro
  • 1/2 teaspoon honey
  • 1 teaspoon lime juice
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • 1 tablespoon bacon grease
  • 1 clove garlic, minced
  • 2 tablespoons minced red onion
  • 1 can black beans, drained and rinsed
  • 2 tablespoons water

Directions:

  1. Stir together the tomatoes, onion, cilantro and honey.
  2. Season with lime juice, vinegar, salt and pepper; set aside.
  3. Melt bacon grease in a saucepan over medium heat. Stir in garlic and onion, cook until softened and translucent, about 3 minutes.
  4. Pour in black beans and water, season to taste with salt and pepper.
  5. Simmer for 10 minutes or until hot.

Source: All Recipes

4. Broccoli

Fiber: 3 grams per a cup

Ingredients:

  • 1 tablespoon canola oil
  • 1 tablespoon grated fresh ginger
  • 1 bell pepper, chopped
  • 1 bunch broccoli, cut into florets
  • 1 bunch scallions, sliced
  • 1/4 cup hoisin sauce
  • 1 tablespoon toasted sesame seeds

Directions:

  1. In a large skillet, heat the oil over medium-high heat. Add the ginger and cook until fragrant, 30 seconds.
  2. Add the bell peppers, broccoli, and scallions and cook, tossing often, until the broccoli is crisp-tender, 3 to 5 minutes.
  3. Add the hoisin sauce and 1/4 cup water and cook, tossing until tender, 2 to 3 minutes.
  4. Sprinkle with the sesame seeds.

Source: Real Simple

5. Lentils (yellow, green & orange)

Fiber: 16 grams per a cup

Ingredients:

  • 4 cups water
  • Salt
  • 1 1/4 cup dry lentils
  • 2 large cloves garlic, minced
  • 2 large tomatoes, seeded and chopped
  • 1/2 cup chopped red onion
  • 1 1/2 cup chopped green bell peppers
  • 1 small green chili pepper, seeded and chopped
  • 1 lemon, juiced
  • 1 teaspoon lemon zest
  • 1 small carrot, shredded
  • 1/2 cup oil-cured black olives
  • 1/4 cup chopped fresh cilantro
  • Salt and ground black pepper to taste
  • 1/4 cup extra-virgin oil
  • 2 hard-cooked eggs, cut in half lengthwise

Directions:

  1. Bring the water and salt to a boil in a saucepan over high heat. Pour the lentils into the water while stirring constantly.
  2. Reduce heat to low, cover, and simmer until the lentils are tender but still hold their shape, about 30 minutes. Drain well.
  3. Transfer the lentils to a mixing bowl and stir in the garlic, seeded tomatoes, red onion, green bell pepper, and chili pepper.
  4. Add the juice of 1 lemon plus 1 teaspoon of the zest. Mix in the shredded carrot, olives, and cilantro.
  5. Season with salt and black pepper, and drizzle with olive oil; mix well. Refrigerate for at least an hour to allow the flavors to blend.
  6. Before serving, mix the salad again and add more lemon juice or olive oil if needed. Transfer to a serving dish and garnish with sliced eggs.

Source: All Recipes

6. Brussels Sprouts

Fiber: 16 grams per a cup

Ingredients:

  • 12 ounce Brussels sprouts, halved lengthwise
  • Coarse salt and ground pepper
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • Lemon wedges for serving

Directions:

  1. In a skillet, combine sprouts and 1/2 cup water; season with salt and pepper.
  2. Bring to a simmer over medium heat. Cover; cook, stirring occasionally, until most of the water has evaporated and sprouts are crisp-tender, 5 to 8 minutes.
  3. Increase heat to medium high; add oil to skillet. Continue to cook, uncovered, without stirring, until sprouts are golden brown on underside, 5 to 7 minutes.
  4. Remove from heat. Stir in lemon juice; season with salt and pepper. Serve with lemon wedges.

Source: Martha Stewart

7. Chick Peas

Fiber: 12 grams per a cup

Ingredients:

  • 2 teaspoons oil or ghee
  • 1 small yellow onion
  • 4 large cloves garlic, peeled and minced
  • 1 tablespoon grated ginger, from a 3-inch piece
  • 1/2 cup sun-dried tomatoes, chopped
  • 1 large lemon, zested and juiced (about 2 tablespoons juice)
  • 1 dried hot red pepper or dash of red pepper flakes (optional)
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 pound baby spinach
  • 1 (14-ounce) can coconut milk
  • 1 teaspoon salt, or to taste
  • 1 teaspoon ground ginger

Directions:

  1. Heat the oil or ghee in a large, deep Dutch oven or heavy pot over medium-high heat. Add the onion and cook for about 5 minutes, or until the onion is beginning to brown. Add the garlic, ginger, sun-dried tomatoes, lemon zest, and red pepper, if using. Cook for 3 minutes, stirring frequently.
  2. Add the chickpeas and cook over high heat for a few minutes, or until the chickpeas are beginning to turn golden and they are coated with the onion and garlic mixture.
  3. Toss in the spinach, one handful at a time.
  4. This will take about 5 minutes; stir in a handful or two and wait for it to wilt down and make room in the pot before adding the next handful. When all the spinach has been added, pour in the coconut milk, salt, ground ginger, and lemon juice.
  5. Bring to a simmer, then turn down the heat and cook for 10 minutes, or until the chickpeas are warmed through. Taste and add more salt and lemon juice, if necessary.
  6. Serve hot over roasted sweet potatoes, with cilantro leaves and toasted unsweetened coconut to garnish.

Source: The Kitchn

8. Barley

Fiber: 8 grams per a cup

Ingredients:

  • 1 cup pearled barley
  • Kosher salt
  • 2 cups yellow and red cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese
  • 1/2 cup pitted kalamata olives
  • 3 tablespoons chopped fresh mint
  • 1 small red bell pepper, seeded, ribs removed and diced
  • 1 shallot, minced
  • 3 tablespoons red wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • Freshly ground black pepper

Directions:

  1. Combine the barley, 3 cups water and a pinch salt in a medium-size saucepan. Bring to a boil, reduce the heat to low and simmer until the barley is tender, about 45 minutes. Drain in a colander and let cool.
  2. Combine the tomatoes, feta, olives, mint, bell pepper and shallots in a bowl. Add the cooled barley.
  3. Whisk together the red wine vinegar and olive oil in a separate small bowl. Season with salt and pepper. Dress the salad and toss. Cover with plastic wrap and place in the refrigerator until ready to serve.

Source: Food Network



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