New Year New You Use Code “NEWYEAR50” for $50 Off

The Fiber Feast: Top 10 High-Fiber Foods to Boost Your Health

Published January 11, 2024

A diet rich in fiber is crucial for maintaining good digestive health, controlling blood sugar levels, and supporting weight management. Not only does it aid in digestion, but it also plays a vital role in reducing the risk of chronic diseases. We recommend 30 grams per day. In this blog post, we’ll explore the top 10 foods with the highest fiber content, backed by reliable sources. A simple online search asking to “List highest foods in fiber” will provide you with amazing resources. We recommend combining multiple items on the list during each meal in order to get the best results. In the meantime, here are a few excellent options to get you started.

Legumes:

Legumes, such as beans, lentils, and chickpeas, are excellent sources of fiber. These plant-based powerhouses are not only high in fiber but also provide a good dose of protein. According to the USDA FoodData Central, cooked black beans contain approximately 8.7 grams of fiber per half-cup serving1.

Chia Seeds:

Chia seeds are tiny but pack a nutritional punch. They are loaded with fiber, omega-3 fatty acids, and antioxidants. A 1-ounce (28 grams) serving of chia seeds contains a whopping 10.6 grams of fiber, according to the USDA2.

Whole Grains:

Whole grains like quinoa, brown rice, and oats are rich in fiber and other essential nutrients. The Dietary Guidelines for Americans recommend choosing whole grains over refined grains for their health benefits. One cup of cooked quinoa, for example, provides around 5.2 grams of fiber3.

Berries:

Berries, such as raspberries, blackberries, and strawberries, are not only delicious but also high in fiber and antioxidants. According to the USDA, one cup of raspberries contains about 8 grams of fiber4.

Vegetables (Artichokes):

Vegetables, especially artichokes, are excellent sources of fiber. One medium-sized artichoke can contain around 10.3 grams of fiber, making it a fantastic addition to your diet5.

Nuts and Seeds (Almonds):

Almonds are not only a great source of healthy fats and protein but also high in fiber. According to the USDA, a 1-ounce (28 grams) serving of almonds provides about 3.5 grams of fiber6.

Sweet Potatoes:

Sweet potatoes are not only a tasty and versatile food but also rich in fiber. One medium-sized sweet potato with the skin contains approximately 4 grams of fiber, according to the USDA7.

Popcorn:

When air-popped and consumed without excessive butter or oil, popcorn can be a surprisingly high-fiber snack. According to the USDA, one ounce (28 grams) of air-popped popcorn contains around 3.5 grams of fiber8.

Broccoli:

Broccoli is a nutrient-dense vegetable that is high in fiber. One cup of cooked broccoli provides about 5.1 grams of fiber, according to the USDA9.

Brussels Sprouts:

Brussels sprouts are not only rich in fiber but also high in vitamins and minerals. One cup of cooked Brussels sprouts contains approximately 4 grams of fiber10.

Incorporating high-fiber foods into your diet can have a positive impact on your overall health. Whether you prefer legumes, seeds, fruits, or vegetables, there are plenty of delicious and nutritious options to choose from. Remember to maintain a well-balanced diet and stay hydrated to maximize the benefits of a fiber-rich lifestyle.

Sources:

Footnotes

USDA FoodData Central – Black beans, cooked:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients ↩
USDA FoodData Central – Chia seeds:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients ↩
USDA FoodData Central – Quinoa, cooked:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients ↩
USDA FoodData Central – Raspberries:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168146/nutrients ↩
USDA FoodData Central – Artichokes:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/11007/nutrients ↩
USDA FoodData Central – Almonds:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170145/nutrients ↩
USDA FoodData Central – Sweet potatoes:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/nutrients ↩
USDA FoodData Central – Popcorn:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170382/nutrients ↩
USDA FoodData Central – Broccoli, cooked:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169979/nutrients ↩
USDA FoodData Central – Brussels sprouts, cooked:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169992/nutrients ↩