Best 17 High-Fiber Foods You Should Eat

3 min read



Fiber is the most important 


But most of the people are eating half of that 15 to 17 grams of fiber per day.


Happily, increasing your fiber intake is comparatively easy — simply integrate foods into your diet that have a high percentage of fiber per weight.


Below are the 22 high-fiber foods that are healthy.



It is one of the best fruit sources of fiber


Fiber Content:5.5 grams in a medium-sized pear.



Strawberries are a much healthier option than any other junk food.


It is the most nutrient-dense foods loaded with vitamin C, manganese, and various powerful antioxidants.


Fiber content:3 grams in one cup. This is very high given in their low-calorie content


The avocado is different from most fruits. rather than being high in carbs, it is loaded with healthy fats.


Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. 


Fiber content:10 grams in a cup



It is highly nutritious.

It gives vitamin C and manganese


Fiber content:one cup contains 8 grams fiber



Carrot is a root vegetable highly nutritious.


It is high in vitamin K, vitamin B6, magnesium, and beta-carotene.


Fiber content: it has 3.6 grams for a one cup




Lentils are very high in protein loaded with important nutrients


Fiber content: it has 15.6 grams per cup of  lentils


7.Kidney Beans(6.4%)


Kidney beans are loaded with plant-based protein and various nutrients.


Fiber content: it has 11.3 grams per cup of cooked beans.


8.Split Peas(8.3%)


These are made from dried, split and peeled seeds of peas.


Fiber content: it has 16.3 grams per cup of cooked split peas




It is a root vegetable high in nutrients such as iron, copper, manganese, and potassium.


Fiber content: it has 3.8 grams per cup




Chickpeas are a type of legume it is loaded with nutrients, minerals, proteins


Fiber content: it has 12.5 grams per cup of chickpeas




It is a healthy grain food high in vitamins, and minerals, antioxidants.


It has major benefits to control sugar levels.


Fiber content: it gives 16.5 grams per cup of oats




It is the best snack to increase your fiber intake


Fiber content: it has 1.2 grams per cup of popcorn




Almonds are high in nutrients such as vitamin E, manganese, magnesium.


Fiber content: it gives 3.4 grams per ounce.


14.Chia Seeds(34.4%)


Chia seeds are popular in the natural health community.


It is highly nutritious, contains a large amount of magnesium, phosphorus, and calcium.


Fiber content: it gives 10.6 grams per ounce.


15.Sweet Potatoes(2.5%)


Sweet potatoes are high in beta-carotene, Vitamin B, and various minerals.


Fiber content: A boiled sweet potato gives 3.8 grams 




Apples are high in fiber


Fiber content: it has 4.4 grams in a medium-sized apple



Quinoa is loaded with nutrients like protein,magnesium,iron,zinc,potassium,and antioxidants


Fiber content: it has 5.2 grams for a cup of quinoa




Fiber is an important nutrient that might promote weight loss, low blood sugar levels.


People should meet the recommended daily intake of 25 grams for women and 38 grams for men


Daily try taking intake of these foods in your diet to increase your fiber intake

Also read:7 Amazing Peanut Butter Benefits: How to Make Peanut Butter


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