We all know that fiber is good for us, but it is not enough to know that it is good for most of us. Nutritionists recommend that men take at least 35 grams of fiber a day and 25 grams of women, but most of us don't even reach this amount. Adding high-fiber foods to our diets can be very beneficial. Since fiber cannot be completely broken down in a way that other carbohydrates can do, it occupies your metabolism, slowing it down to prevent sudden jumps in your blood sugar. This also makes the fiber feel full for longer. Fiber plays an important role in keeping your bowel movements organized and can help prevent colon cancer.
Fiber is naturally found in many fruits, vegetables, beans, and grains. Including these high fiber foods in your diet will help you stay full longer after meals, block your wishes and keep you away from sugary foods. Below, we have prepared a list of 30 clean, high fiber foods that you can try. Do not forget to drink plenty of water while increasing the fiber in your diet!
1. Oats - 1/2 cup 4 grams
2. Brown Rice - 4 grams in 1 cup
3. Barley - 5 grams in 1 ounce
4. Wheat Bran - 1/2 cup 13 grams
5. Coconut Flour - 10 grams in 1/4 cup
6. White Beans - 1 cup 11 grams
7. Black Beans - 1 cup 11 grams
8. Kidney Beans - 1 cup 11 grams
9. Chickpeas - 12 grams in 1 cup
10. Lentils - 1 cup 16 grams
11. Edamame - 1 cup 8 grams
12. Green Peas - 1 cup 9 grams
13. Kidney Bean - 7 grams in 1 cup
14. Lean Fried Beans - 11 grams per 1 cup
15. Artichoke - 10 grams in 1 artichoke
16. Pumpkin puree - 2 cups 6 grams
17. Spaghetti Squash - 4 grams in 2 cups
18. Carrot - 1 cup 4 grams
19. Broccoli - 1 cup 6 grams
20. Corn - 6 grams per 1/2 cup
21. Apples - 4 grams of 1 medium apple
22. Pear - 6 grams in 1 medium pear
23. Mango - 3 grams in 1 glass
24. Raspberry - 1 cup 8 grams
25. Fig - 1 large fig 2 grams
26. Chia Seed - 11 grams at 28 grams
27. Ground Flax Seed - 4 grams in 2 tablespoons
28. Sunflower Seeds - 28 g 3 grams
29. Almonds - 1/4 cup 4 grams
30. Walnuts - 28 g 3 grams
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