Top 5 High-Fiber Food Groups That You Should Eat Regularly
Top 5 High-Fiber Food Groups That You Should Eat Regularly
They say the secret to great health is a happy gut, something these foods can help with.
Kathie Madonna SwiftMS, RDN, LDN
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Experience: 20 years
Kathie Madonna Swift is the co-founder of the Integrative and Functional Nutrition Academy, an online, functional nutrition course for healthcare professionals. She has over 20 years of experience and is also the Education Director for the … more
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, MSc (Biotechnology), Professional Certificate In Food, Nutrition & Health
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The role of fiber in promoting overall health is vital. From aiding weight loss to managing constipation, fiber plays a crucial role. Hence, including fiber-rich foods regularly in your diet can offer an array of health benefits. Many food groups offer abundant fiber. It is a type of carbohydrate that cannot be digested easily. It keeps the digestive system active too. Learn more about fiber, foods rich in this nutrient, and the optimum dosage of fiber. Scroll down to know more.
In This Article
What Is Fiber? Why Do You Need It?
Fiber is a class of non-digestible, complex carbohydrates. It can be found in plants or is added to foods. The primary role of different classes of fiber is to act as prebiotics (1).
As prebiotics, they promote the activity of the good bacteria in the gut (gut microbiota). Another crucial role of fiber is to maintain blood cholesterol levels. This activity is particularly attributed to soluble fiber. Soluble fiber is commonly found in fruits, legumes, and oats (1).
The other class of fiber, insoluble fiber, is associated with the prevention of constipation and appetite control. Insoluble fiber is found in wheat, bran, and vegetables (1).
A study conducted on 1319 participants in Slovenia found that the fiber intake was less than the recommended quantity of 30g/day. It was noted that 90.6% of adolescents, 89.6% of adults, and 83.9% of the elderly population were found to be on a low dietary fiber intake.
In this article, we have presented a list of high-fiber foods. We have categorized them into five major groups. You must have eaten a few or maybe all of them without knowing the amount of fiber they contain.
Quick TipScroll down to pick your favorite foods with fiber!
Top 7 Fiber-rich Food Groups
1. Vegetables
| Vegetable | Serving Size | Total Fiber (in grams) |
|---|---|---|
| Peas | 1 cup | 8.8 |
| Artichokes | 1 medium | 6.5 |
| Brussels sprouts | 1 cup | 6.4 |
| Turnips (green, boiled) | 1 cup | 5.0 |
| Broccoli (boiled) | 1 cup | 5.1 |
| Potato (baked with skin) | 1 medium | 4.4 |
| Corn | 1 cup | 4.2 |
| Spinach | 1 cup | 4.0 |
| Collards (cooked) | ½ cup | 3.8 |
| Sweet potato (baked in skin) | 1 medium | 3.8 |
| Pumpkin (canned) | ½ cup | 3.6 |
| Winter squash (cooked) | ½ cup | 2.9 |
| Carrot (raw) | 1 medium | 2.0 |
| Cauliflower (boiled) | ½ cup | 1.7 |
| Onions (boiled) | ½ cup | 1 |
Source: (1), (2), (3)
2. Fruits (Fresh And Dried)
| Fruit | Serving Size | Total Fiber (in grams) |
|---|---|---|
| Pear (raw) | 1 medium | 5.1 |
| Avocado | ½ cup | 5.0 |
| Apple (with skin) | 1 medium | 4.4 |
| Raspberries | ½ cup | 4.0 |
| Blackberries | ½ cup | 3.8 |
| Prunes (stewed) | ½ cup | 3.8 |
| Figs (dried) | 2 medium | 3.7 |
| Blueberries | 1 cup | 3.5 |
| Strawberries | 1 cup | 3.3 |
| Peaches (dried) | 3 halves | 3.2 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
| Guava | 1 fruit | 3.0 |
| Dates | ¼ cup | 2.9 |
| Apricots (dried) | 10 halves | 2.6 |
| Raisins | 1.5 oz. | 1.6 |
Source: (1), (2), (3)
3. Legumes And Lentils
| Legume/Bean/Lentil | Serving Size | Total Fiber (in grams) |
|---|---|---|
| Black beans (raw) | 1 cup | 30.1 |
| Pink beans (raw) | 1 cup | 26.7 |
| Adzuki beans (raw) | 1 cup | 25.0 |
| Baked beans (canned) | 1 cup | 13.9 |
| Lima beans | 1 cup | 13.2 |
| Lentils | 1 cup | 15.6 |
| Navy beans (cooked) | ½ cup | 9.6 |
| Small white beans (cooked) | ½ cup | 9.3 |
| Yellow beans (cooked) | ½ cup | 9.2 |
| Cranberry (roman) (beans, cooked) | ½ cup | 8.9 |
| French beans (cooked) | ½ cup | 8.3 |
| Split peas (cooked) | ½ cup | 8.1 |
| Chickpeas (cooked) | ½ cup | 7.8 |
| Pinto beans (cooked) | ½ cup | 7.7 |
| Mung beans (cooked) | ½ cup | 7.7 |
| Kidney beans (all types, cooked) | ½ cup | 5.7 |
| Pigeon peas (cooked) | ½ cup | 5.6 |
| Cowpeas (cooked) | ½ cup | 5.6 |
| Soybeans (cooked) | ½ cup | 5.2 |
| Broad beans (fava beans) (cooked) | ½ cup | 4.6 |
| Green peas (fresh, frozen) (cooked) | ½ cup | 3.5-4.4 |
Source: (2), (3), (4)
4. Nuts And Seeds
| Nuts/Seeds | Serving Size | Total Fiber (in grams) |
|---|---|---|
| Sunflower seeds (toasted) | 1 cup | 15.4 |
| European chestnuts | 1 cup | 11.7 |
| Butternuts (dried) | 1 cup | 5.6 |
| Pumpkin seeds (whole, roasted) | 1 oz. | 5.2 |
| Coconut meat (desiccated) | 1 oz. | 4.6 |
| Chia seeds (dried) | 1 tbsp | 4.1 |
| Almonds | 24 nuts | 3.3 |
| Pistachios (dry roasted) | 1 oz. | 2.8 |
| Pecans (oil roasted) | 1 oz. | 2.7 |
| Hazelnuts or filberts | 1 oz. | 2.7 |
| Peanuts | 28 nuts | 2.3 |
| Walnuts | 1 oz. | 2.0 |
| Cashews | 18 nuts | 0.9 |
Source: (2), (3), (5) ,(6)
5. Grains, Cereals, Snacks, And Pasta
| Grain/Cereal | Serving Size | Total Fiber (in grams) |
|---|---|---|
| High-fiber bran ready-to-eat cereal | ⅓ – ¾ cup | 9.1-14.3 |
| Spaghetti (whole wheat) | 1 cup | 6.3 |
| Wheat bran flakes ready-to-eat cereal | ¾ cup | 4.9-5.5 |
| Plain rye wafer crackers | 2 wafers | 5.0 |
| Oatmeal | 1 cup | 4.0 |
| Brown rice (cooked) | 1 cup | 3.5 |
| Popcorn (air-popped) | 3 cups | 3.5 |
| Pearled barley (cooked) | ½ cup | 3.0 |
| Oat bran muffin | 1 small | 3.0 |
| Whole wheat paratha bread | 1 oz. | 2.7 |
| Quinoa (cooked) | ½ cup | 2.6 |
| Bread (whole wheat) | 1 slice | 1.9 |
| Pancakes | 1 medium | 1.0 |
| White rice | 1 cup | 1.0 |
Source: (2), (3), (6)
Those are the exhaustive lists of high-fiber foods we compiled for you. Additionally, whole grains, kale, and flaxseeds are also great sources of fiber.
Hope you found your favorites in them. All you have to do is add them to your daily meals using fun and quick recipes.
But before you proceed, you should know how much fiber you should eat.
How Much Fiber Do You Need?
The amount of fiber you need depends on your age and gender. Following is the USDA recommendation:
| Adults | Children | ||
|---|---|---|---|
| Men | 1-3 Years | ||
| 19-50 | 38 gms | (boys and girls) | 19 gms |
| 50+ Years | 30 gms | 4-8 Years | |
| Women | (boys and girls) | 25 gms | |
| 19-50 years | 25 gms | 9-13 years | |
| 50+ years | 21 gms | Boys | 31 gms |
| Pregnant Women | girls | 26 gms | |
| 14-50 years | 28 gms | 14-18 years | |
| Lacting Women | Boys | 38 gms | |
| 14-50 years | 28 gms | Girls | 26 gms |
Quick TipWe also recommend you to schedule a session with a nutritionist/dietitian. They can frame a customized fiber-rich diet keeping your medical history in mind.
Infographic: Top 6 High-Fiber Foods For Skin And Hair
The fiber in your food helps in digestion, constipation, controlling the appetite, and reducing blood sugar levels. Consuming these foods helps you maintain a healthy life. However, besides these benefits, some fiber-rich foods also help improve your skin and hair.
Check out the infographic below to know which are the top high-fiber foods you can consume for glowing skin and luscious locks.
Illustration: StyleCraze Design Team
Save the high-quality PDF version on your device now.
Download Infographic
Fiber is a complex carbohydrate that does not get digested easily. This way, it helps increase satiety and reduce energy intake, leading to weight loss. It also helps manage constipation and cholesterol levels, besides promoting the growth of gut-healthy bacteria. So, consuming high-fiber foods, especially vegetables (peas, spinach), fruits (berries and apples), legumes, lentils, nuts, seeds, grains, and cereals, is advised to meet the daily recommended intake of this complex carbohydrate. Men and women aged between 19 and 50 must intake 38 g and 25 g of fiber every day, respectively, while those above 50 should consume 30g and 21g, respectively.
Frequently Asked Questions
Is egg high in fiber?
No, eggs do not contain fiber.
What drinks are good for fiber?
Prune juice is high in fiber. Chia water, and fruit and vegetable smoothies also contain fiber.
Is milk high in fiber?
No, milk does not contain fiber.
Is chicken high in fiber?
No, chicken does not contain fiber.
Key Takeaways
- Fiber-rich food is beneficial for overall health, gives the feeling of fullness, and control blood sugar level.
- It may help manage constipation and may promote the growth of gut-healthy bacteria.
- A fiber-rich diet may control blood cholesterol levels.
- Incorporate fibrous food in your diet, and consume 25-30 grams of fiber every day.
Learn how a high-fiber diet can help you stay healthy and energized! Discover the amazing benefits of a high-fiber diet today! Check this video to know more!
Sources
- THE ROLE OF FIBER, Healthy Eating Tip of the Month, University of Michigan Health System.
https://www.med.umich.edu/pfans/_pdf/hetm-2016/0816-roleoffiber.pdf - HIGH-FIBER FOODS, Michigan Home Skills Enhancement Project—Meal Planning and Shopping for Older Adults, State Of Michigan.
https://www.michigan.gov/documents/miseniors/Home_Skills-High_Fiber_Foods_274574_7.pdf - Appendix 13. Food Sources of Dietary Fiber, Dietary Guidelines 2015-2020, USDA National Nutrient Database for Standard Reference.
https://health.gov/dietaryguidelines/2015/guidelines/appendix-13/ - Composition of Food, Legumes and Legume Products, Agriculture Handbook, Human Nutrition Information Service, United States Department of Agriculture
https://naldc.nal.usda.gov/download/CAT87869981/PDF - Nutritional value and health benefits of nuts, Division of Fruit Science, ResearchGate
https://www.researchgate.net/publication/330384326_Nutritional_value_and_health_benefits_of_nuts - FIBER IN FOODS CHART, C.S. Mott Children’s Hospital, Michigan Medicine, University of Michigan.
https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf - 2021 FOOD & HEALTH SURVEY, International Food Information Council
https://foodinsight.org/wp-content/uploads/2021/05/IFIC-2021-Food-and-Health-Survey.May-2021-1.pdf - Closing America’s Fiber Intake Gap
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
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