Fiber drives the waste-management system of your body. It is one of the most essential nutrients your body needs to stay healthy. By ensuring good bowel health, fiber supports you in healthy weight maintenance too. Fiber-rich food items mainly consist of fruits and vegetables, whole grains, and legumes. Here is a list of 30 Fiber-rich fruits, vegetables, and other food items that can give your body sufficient doses of this unskippable nutrient.
Ideal consumption of fiber-rich food every day
Depending on age and gender, 28 g of fiber every day is more than enough. A consistently fiber deficient diet can lead to bowel issues like constipation, and more serious diseases like type 2 diabetes, and heart disease. Thus, you must ensure a regular intake of fiber-rich food in your diet every day. Many individuals share the concern that hectic routines don’t allow a balanced intake of all nutrients in daily diets. Well, there are plenty of safe and healthy alternatives for this problem: fiber supplements like Metamucil are easy to consume and come in several forms.
Fiber Rich Food – Fruits
The widely popular ‘Avocado on toast can be a great source of fiber for you along with being a delectable snack that is healthy and creamy. Ideal quantity: 3 medium-sized avocados contain 27 g of fiber which is more than enough per day.
At least for bowel-related troubles, an apple a day keeps the doctor away. Apples are rich in pectin, a type of soluble fiber that is a great component for good digestion. Ideal Quantity: An average-sized apple has 4.4 g of fiber. That will take 7 apples each day to fulfill the daily fiber requirement. (ALSO READ: 20 Surprising Green Apple Health Benefits To Amaze You)
These red-colored treats of juiciness are a great fiber-rich fruit choice. Strawberries also offer high amounts of Vitamin C. It will be a good idea to add Metamucil-like supplements along with strawberries. Ideal quantity: It will take 6 cups of strawberry to fulfill the daily fiber requirement.
Bananas are versatile fiber-rich fruits that can be turned into delicious shakes, added to smoothies, and even eaten along with milk.
Ideal quantity: Given that one banana has 3 g of fiber, you possibly can’t eat 9 bananas a day. So, it’s best to supplement them with other fiber-rich fruits and make a tasty fruit salad. (ALSO READ: 12 Benefits Of Banana On Health & Its Side Effects)
Raspberries are fiber-rich and also heart-friendly. Plus, if you want a sweet treat, go grab some raspberries! Ideal quantity: Your daily fiber requirement can be met by consuming 2 cups of raspberry.
Fiber Rich Food – Vegetables
6. Brussels sprouts
Brussel sprouts are one of the best fiber-rich vegetables. You can fry them, boil them, or slice them up. Ideal quantity: 7 cups per day.
7. Broccoli Flowerets
Broccoli is a star vegetable for many and also a taste killer for many others. But, the fact remains that it’s a super fiber-rich vegetable. It also provides sulforaphane and has a low caloric value. Ideal quantity: 9 cups each day.
Asparagus contains fiber in modest quantities. Thus, eating it is highly ambitious. It takes 83 asparagus pieces to make 28 g of fiber!
9. Acorn squash
Easy to cook and eat, acorn squash is a good source of fiber. You can prepare it using ground beef, rice, or quinoa. Ideal quantity: 3 cups at a time.
Eating artichokes as pizza toppings is wildly different from eating them whole at a time. To fulfill your daily fiber requirement, you will have to eat 4 artichokes per day. Ambitious as well, no?
11. Green peas
Found in almost every household’s freezer, green peas are an easily available fiber-rich vegetable. They also provide your body with iron, Vitamins A and C, and manganese as well. Ideal quantity: 3 cups daily.
12. Turnip greens
Turnip greens taste best when used in juices, or smoothies. In essence, they are not very flavorful. But, they are a good source of Vitamin K and carotene. Ideal quantity: 5.5 cups of turnip greens to reach the 28 g goal.
Cauliflower is a common household vegetable that is often consumed with roti or rice. It is also used as a filling in sandwiches, and tasty veggie rolls. Ideal quantity: 8.5 cups of cauliflower make 28 g of fiber for a day.
Carrots are a much-loved fiber-rich vegetable. Whether eaten raw or cooked, they are a filling vegetable to consume. Ideal quantity: 6 cups of carrots for daily fiber requirement. (ALSO READ: 16 Health Benefits Of Carrot Juice)
Other Fiber-Rich Food Items
You can best use the fiber component of almonds by eating a handful of them in the morning or using them to sprinkle atop vegetables, and delicacies. Ideal quantity: 1 cup of almonds a day. (ALSO READ: Benefits Of Soaked Almonds: Why Soaked Are Better Than Raw)
Pecans are a fiber-rich food and full of antioxidants. They can be used as a salad dressing or added to baked items for crunch and flavor. They also contain beta carotene and zinc. Ideal quantity: 1 cup of pecans is enough for the daily fiber requirement.
Once you start eating peanuts, it’s difficult to stop. They are a popular food for snack time. Now, you have all the more reason to enjoy these crunchy nuts as they are fiber-rich too. Ideal quantity: A single cup of unsalted and roasted peanuts amounts to 28 g of fiber.
Eating walnuts has countless benefits. From sharpening the brain to protecting the heart, walnuts are a versatile fiber-rich food item. Moreover, they can be consumed in several ways as per your liking. Ideal quantity: 2 cups every day are enough to meet your per-day fiber goals.
19. Chia seeds
Chia seeds are used for adding thickness to ions like smoothies or adding crunch to them. You can use them the same way to fulfill your fiber requirements. Ideal quantity: One tablespoon contains 4 g of fiber. Be generous with your sprinkling game using chia seeds, while you enjoy your smoothies and yogurt. (Also Read: 15 Chia Seeds Benefits For Skin & Hair & How To Use Them)
20. Navy beans
Navy beans are supercharged with nutrition and have a long storage life. They are the perfect source of fiber for you. Ideal quantity: 1.5 cups of navy beans, preferably cooked, are equal to 28 g of fiber.
Few more fiber-rich rich food
21. Split peas
You can consume split beans in similar proportions as navy beans for your routine fiber intake.
22. Pinto beans
Pinto beans are used in several mouth-watering items like burritos, and Veggie Burgers. Remember to not consume these only via burgers though! Ideal quantity: 2 cups of pinto beans, cooked, is enough for daily consumption.
23. Kidney beans
Kidney beans are widely consumed with rice. This combination is comfort food for many people. Ideal quantity: You can enjoy two bowls of ‘rajma’ or kidney beans to fulfilling your fiber requirement for a day.
Soybeans aren’t exactly ‘fiber-rich’ in terms of high fiber content in small a quantity. But, they have various other health benefits too. You need 3-4 cups of soybean to cover 28g of fiber.
Most kitchens are stocked full of different types of lentils. All of them are fiber-rich food items. If you are not a fan of the ‘boring’ lentil soup served in your lunch, or dinner, consume it like medicine. It is the easiest way you can ensure a consistent fiber intake for yourself. Plus, your parents will be the happiest! Ideal quantity: 2 bowls of lentils every day are great for your daily fiber consumption.
Barley is a winter-season hero. Consumed in soup forms, such as roti, or porridge, barley is the perfect fiber-rich food for your health. Ideal quantity: 2 cups of barley, in a cooked form, are good to go for your per-day fiber requirement.
27. Whole grain pasta
All pasta lovers; Hear! Hear! Against all the health advice you have to hear against your favorite dish, here is one of its health benefits for you! Whole grain pasta is a great source of fiber. So, next time you are craving some pasta, eat it for your fiber intake. But, remember to choose the whole grain variety only. Ideal quantity: 5 cups of whole-grain pasta add up to your daily fiber requirement.
Quinoa is a powerhouse of protein. It’s also a fiber-rich food that supersedes the fiber content found in brown rice by 40%. Ideal quantity: 5.5 cups of quinoa at a time. Best to eat for weekend dinners or as sweet treats prepared in cinnamon and sugar.
You can find several products made using oats: biscuits, muffins, cereal, granola bars, etc. It’s because oats add a healthy touch to all these junk items. Additionally, oats contain soluble fibers that are good for the heart. Ideal quantity: 7 cups of oats make 28 g of fiber.
This is perhaps the best of the lot. Healthy, and tasty at the same time, popcorn can help you with your fiber intake too! Ideal quantity: 1.5 gallons of popcorn per day. So, bring on the movie time and enjoy this fiber-packed treat!