While we want to eat lots of vegetables for fiber, you don’t always need to be hard on yourself. Sometimes you can allow your sweet tooth to get away and eat fruits high in fiber instead. Thus, you not only get to eat something sweet but also give your body the necessary dosage of fiber!
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Consuming vegetables and fruits high in fiber
Vegetables and fruits high in fiber are beneficial for your digestive system and lessen the risk of chronic disease. Now, fiber is any kind of carbohydrate that the body cannot digest. There are different types of fiber. Some help in weight loss and others lower the blood sugar level.
Two main types of fiber are soluble and insoluble. Soluble fiber dissolve in water, and insoluble cannot. Now, the daily consumption of fiber depends on age and gender. Female below 50 needs 25 grams and male 40 grams. Whereas female above 50 needs 20 grams and male needs 30 grams.
Fresh vegetables and fruits high in fiber, instead of the processed ones. Processed foods remove the bran from the foods which have a lot of fiber.
Fiber supplements are not needed unless your doctor prescribes them. Moreover, you should add fiber to your diet over time as consuming a lot in a short period can cause digestive issues like bloating.
High fiber vegetables
Here are some high fiber vegetables
There are some vegetables which are high in fiber. Let’s discuss them and the quantity of the fiber:
Carrot (3.5 grams)
Carrots are easily available and high in nutrition, such as vitamin B6, vitamin K, beta carotene, magnesium, and anti-oxidants.
A medium-sized raw carrot contains 3.5 grams of fiber.
Sweet potatoes (3 grams)
Sweet potatoes are rich in vitamin B, beta carotene, and other numerous minerals.
You can substitute your bread and use sweet potatoes instead.
100 grams of sweet potato has about 2-3 grams of fiber.
Beets (4 gams)
Beet is another root vegetable filled with iron, copper, inorganic nitrates, manganese, potassium, and folate.
Researchers have stated that inorganic nitrates help to regulate the blood pressure.
A small bowl of raw beets has 4 grams of fiber or 3 grams per 100 grams.
Broccoli (2.7 grams)
Broccoli is loaded with vitamins B, vitamin C, vitamin K, folate, iron, manganese, and potassium.
Also, the quantity of protein in raw broccoli is much high than in most vegetables.
A small bowl of broccoli has 2.5 grams of fiber and per 100 grams has 2.7 grams.
Artichoke (7 grams)
Artichoke is not a popular vegetable, but it has one of the highest quantities of fiber. If it’s available in your local store, then grab them.
You can have them roasted, or you can stir fry them.
One raw artichoke has 7 grams of fiber and almost 5.5 grams per 100 grams.
Kidney beans (12 grams)
Kidney beans are one kind of legume. They are packed with protein and other minerals.
One small bowl of cooked kidney beans has 12 grams of fiber and about 7 grams per 100 grams.
Brussels sprouts (3.8 grams)
Brussels sprouts are rich in antioxidants, potassium, vitamin K, and folate.
You can have them either roasted or make a dish with other vegetables.
A small bowl of raw brussels sprouts has 3.5 grams of fiber, and every 100 grams has 3.8 grams of fiber.
Quinoa (5 grams)
Quinoa is a type of cereal that has become extremely popular in the the last few years and for the right reasons. It is rich in iron, potassium, magnesium, antioxidants, and lots of proteins.
A small bowl of cooked quinoa has 5 grams of fiber, and every 100 grams has 3 grams of fiber.
Chickpeas (12 grams)
Chickpeas are also a type of legume. It is filled with valuable nutrients like minerals and protein.
Chickpeas can be added to anything like vegetables, salads, or you can even make snacks with them.
A small bowl of cooked chickpeas has 12 grams of fiber, and every 100 grams has 7 grams of fiber.
Lentils (15 grams)
Lentils are a highly nutritious food. It is filled with vitamin B6, niacin, thiamine, and other minerals.
A small bowl of cooked lentils has 15 grams of fiber and 7 grams per 100 grams.
Split peas (16.5 grams)
When the peas seeds are dried and peeled, it is known as split peas.
Most of the time, they are added to soups.
A small bowl of cooked split peas has 16.5 grams of fiber, and every 100 grams has 8.5 grams of fiber, making it one of the food with the highest content fiber.
Oatmeal (16.7 grams)
Oats are filled with minerals, vitamins, and anti-oxidants. They are also one of the healthiest foods.
Beta-glucan a soluble fiber present in oats that helps to control blood sugar level and cholesterol level.
A small bowl of raw oats has 16.7 grams of fiber, and every 100 grams has 10 grams of oats.
Almonds (13.5 grams)
Besides having a high quantity of fiber in them, almonds also have protein, vitamin B, vitamin E, folate, copper, calcium, zinc, copper, magnesium, healthy fats, and riboflavin.
You can have almonds, or you can use almond milk or almond flour. But only raw almonds have the most quantity of fiber in them.
8-9 almonds have 4 grams of fiber, and every 100 grams of almonds has 13.5 grams of fiber.
Chia seeds (35 grams)
Chia seeds are also a trendy food in recent years, especially among health conscious people.
It is rich in calcium, magnesium, and phosphorus. It is also low in saturated fat and is free from sugar, sodium,, and gluten, making it a super healthy food.
You can have chia seeds as your evening snacks, or you can mix them with your salads.
30 grams of dried chia seeds has 10 grams of fiber, and every 100 grams consists of 35 grams of fiber.
Fresh coconut (8 grams)
Fresh coconut contains a high amount of dietary fiber. It is also cholesterol and fat-free.
It has vitamin A, vitamin C, vitamin E, vitamin K, sodium, potassium, iron, copper, calcium, and zinc.
A medium-size fresh coconut has 8 grams of fiber.
All values are for a 100-gram portion.
Fruits high in fiber
Here are some fruits high in fiber
Some fruits have a high level of fiber. Let’s now discuss them and the quantity:
Pears (5.7 grams)
Pears are high in nutrients and are free from sodium, cholesterol, and fat. The fiber in them is insoluble.
They also help to boost the immune system and heals wounds faster.
Strawberries (3 grams)
Strawberries are probably one of the most popular fruit out in the world.
It is filled with vitamin C, antioxidants, protein, and minerals, and sodium, cholesterol, and gluten.
A small bowl of strawberries has 3 grams of fiber, and every 100 grams has 2.1 grams of fiber.
Avocado (6.5 grams)
Avocadoes are rich in carbohydrates, healthy fats, vitamins, minerals, vitamin C, vitamin E, vitamin K, niacin, riboflavin, magnesium, potassium, and phytonutrient.
One small bowl of avocado has 10 grams of fiber, and every 100 grams has 6.5 grams of fiber, making it one of the fruits high in fiber.
Apples (4.5 grams)
Apples are one of the easily available fruits in the market. They are not only rich in fiber but also cholesterol free, sodium free and fat free.
There are various ways you can have apples. You can make fruit salads, apple pie, etc.
A raw medium-size apple has 4.5 grams of fiber and 2.5 grams per 100 grams.
Raspberries (8.1 grams)
One of the fruits high in fiber is raspberries. They are high in vitamins and minerals. It is filled with vitamin B, vitamin C, vitamin E, vitamin K, calcium, iron, copper, potassium, magnesium, and manganese.
Raspberry is also low in saturated fat and free from gluten, sodium, and cholesterol.
One small bowl of raw raspberries has 8.1 grams of fiber, and 100 grams of fibre consist of 6.5 grams.
Bananas (3 grams)
Bananas are not only easily available and cheap, but they are one of the fruits high in fiber.
They are filled with vitamin B6, vitamin C, copper, iron, zinc, calcium, manganese, phosphorus, and potassium and free from fat, sodium, and cholesterol.
A medium-size banana has 3 grams of fiber, and every 100 grams gas, 2,5 grams of fiber.
Blueberries (2.5 grams)
Blueberries are filled with vitamin C, vitamin K, and manganese. It is free from fat, cholesterol, and sodium.
Every 100 grams of blueberries has 2.5 grams of fiber.
Blackberries (8 grams)
Blackberries are packed with anti-oxidants and have vitamin C, vitamin K, and manganese. It has low saturated fat and free from cholesterol, sodium, gluten.
The anti-oxidants in blackberries helps to improve the memory function of the body.
A small bow of raw blackberries has 8 grams of fiber, and every 100 grams has 5.5 grams of fiber.
Granadilla (25 grams)
Granadilla, is also known as passion fruit, is filled with fiber, vitamins, and minerals.
It has vitamin A, vitamin C, potassium, magnesium, iron, copper, zinc, phosphorus, and selenium.
Phytonutrients are such as lycopene, beta carotene, beta cryptoxanthin is also present in granadilla.
A small cup of raw passion fruit has 25 grams of fiber, and every 100 grams has 11 grams of fiber. Thus, it is one of the fruits high in fiber.
Guava (10 grams)
Guavas are highly nutritious and are easily available. It has vitamin A, vitamin B, vitamin C, vitamin K, potassium, copper, phosphorus, zinc, manganese, and magnesium.
Also low in fat and free from cholesterol and sodium.
A small bowl of sodium has 10 grams of fiber, and every 100 grams has 5 grams of fiber.
Mango (4 grams)
Mangoes are a tropical fruit and are rich in fiber and other nutrients. It has vitamin, A, vitamin B, vitamin C, vitamin E, vitamin K, copper, manganese, magnesium, and potassium.
They are also low in fat, sodium, and cholesterol-free.
A medium-size mango has 4 grams of fiber.
Persimmon (6.2 grams)
Persimmon has a large amount of dietary fiber. It also consists of vitamin A, vitamin C, calcium, and iron.
A medium-size persimmon has 6.2 grams of fiber, and every 100 grams has 4 grams of fiber.
Tangerine (4 grams)
Not only rich in fiber, but it also a superb source of vitamin A and vitamin C. tangerines are fat-free, cholesterol-free, and sodium-free.
A small bowl of tangerines has 4 grams of fiber, and 100 grams has 2 grams of fiber.
Apricot (3.2 grams)
Apricots are rich in nutrients. It has vitamin A, vitamin B, vitamin C, vitamin E, vitamin K, iron, copper, zinc, calcium, selenium, potassium, phosphorus, magnesium, manganese.
A small bow of apricot has 3.2 grams of fiber, and every 100 grams has 2 grams of fiber.
15 Carambola (3.2 grams)
Carambola, is also known as starfruit, is filled with vitamin B, vitamin C, copper, potassium, manganese, magnesium. Starfruit is also free of cholesterol, fat, and sodium. A small bowl has 3.2 grams of fiber and 3 grams of fiber per 100 grams.
High fiber snacks foods
If you want to munch on something in the evening or want
high fiber foods for kids, here are some options:
Dark chocolate (11 grams)
Dark chocolate is not only delicious but also high in fiber. It is also filled with vitamin K, copper, iron, magnesium, phosphorus, potassium, manganese, zinc, calcium, and selenium.
Make sure your dark chocolate has more than 70% of cocoa and is not loaded with too much sugar.
30 grams of dark chocolate has 3 grams of fiber, and 100 grams has 11 grams of fiber.
Chia seeds and hemp crackers (3 grams)
They are high in fiber and also free from gluten.
If you want additional fiber, pair them with some fruits.
100 grams has 3 grams of fiber.
Lentil Soup (5 grams)
You can make a vegetable soup with lentil and. It is low in calories and sodium.
Lentils are high in fiber, and, with added vegetables, it will be super nutritious. You can add roasted red bell pepper for some added flavor.
A bowl of this soup will have 5 grams of fiber.
Pistachios (10 grams)
Pistas have lots of vitamins, minerals, and phytonutrients and are also free from sodium and cholesterol.
You can have them just by themselves, or grate them and mix them with other foods. 10 grams of pistachios has 100 grams of fiber.
Walnuts (6.6 grams)
Walnuts are a great source of protein, dietary fiber, and healthy fats. It consists of vitamin B, copper, iron, zinc, calcium, magnesium, manganese, potassium, selenium, and phosphorus.
100 grams of walnuts has 6.6 grams of fiber.
Sunflower seeds: 11.1 grams
Pumpkin seeds: 6.5 grams
Final thoughts
Fibers are important for our body. It helps to resolve digestive issues such as constipation, lower blood sugar level, and weight loss.
We have suggested a lot of vegetables and fruits high in fiber. An easy way to choose high fiber vegetables, make sure you buy dark colored ones like carrots.
Most individuals do not consume the daily requirement of fiber intake. So, you make sure to add some fruits and vegetables from the above list to your diet.
