Getting enough fiber is essential for good health, but unfortunately, most people don’t eat enough of this vital nutrient. Fiber is important for several reasons: it helps to keep you regular, lowers your cholesterol levels, controls blood sugar, reduces your risk of heart disease, and can even help you lose weight.
The Academy of Nutrition and Dietetics recommended daily intake of fiber is 24 grams for women and 38 grams for men, but most Americans only consume about 15 grams per day. If you want to increase your fiber intake, here are some high-fiber foods you should add to your diet.
List of foods high in fiber
1. Beans and Legumes
Beans and legumes are good sources of fiber. Black beans, kidney beans, lentils, chickpeas, and peas can boost your fiber intake.
2. Whole Grains
Whole grains are another excellent source of fiber. Look for bread and pasta made with whole wheat flour, brown rice, oats, and quinoa.
3. Nuts and Seeds
Nuts and seeds are nutritious snacks that are high in fiber. Almonds, pistachios, sunflower seeds, flaxseeds, and chia seeds are all excellent choices.
4. Fruits and Vegetables
Fruits and vegetables are a great way to get fiber into your diet. options include apples, oranges, bananas, strawberries, raspberries, prunes, broccoli, Brussels sprouts, artichokes, beets, and carrots.
Popcorn is a whole grain that’s also high in fiber. Avoid versions that are covered in butter or salt, and opt for air-popped popcorn instead.
6. Dark Chocolate
Believe it or not, dark chocolate is rich in soluble fiber. Just be sure to choose brands with at least 70% cocoa content for the most benefit.
In addition to being high in fiber, avocados are also a good source of healthy fats. This makes them a great addition to salads or as a toast topping.
8. Whole-wheat flour
Whole-wheat flour can be used in place of all-purpose flour to increase the fiber content of baked goods like bread, muffins, and pancakes. Just be sure to use an equal amount of whole-wheat flour as you would all-purpose flour.
Eating a diet that’s high in fiber has many health benefits. If you’re looking to increase your fiber intake, make sure to add these high-fiber foods to your diet.