15 High-fiber foods you should be eating

For a good health, all kind of nutrition is important.  According to one research,  high-fiber foods are must for better health. Man should take 38 grams and Women should take 25 grams of high-fiber foods regularly.  Here, we have listed some of the best high-fiber foods you can include in your diet:

1.  Black beans

black beans high fiber foods

Black beans contain approx. 15 gram of fiber per cup. They are packed with protein. You can use black beans in many recipes. By using black beans, you can make a brownie. It contains anthocyanin. If you consume black beans regularly, the risk of heart disease will be reduced. You can use it in salad and add it in grain bowl.

2.  Artichokes

artichokes high fiber foods

People don’t use artichokes regularly in their diet. It contains 10-grams fiber per piece when cooked. It has the highest level of antioxidants. You can easily steam and serve as a side dish. You can add them in salads and whole grain pasta as well.

3.  Raspberries

raspberries high fiber foods

Raspberries contain 8 grams of fiber per cup. You can use it in making a healthy dessert. They are best fruits to eat in the summertime. Apart from fiber, raspberries contain vitamin C and manganese.

4. Lentils

lentils high fiber foods

To get maximum fiber and magnesium, consume lentils. Lentils contain 15 grams of fiber per cup. There are many recipes you can try – red lentil daal is the delicious one. In very less time, you can cook it. They are packed with protein as well. You can try eggplant with lentils.

5.  Quinoa

quinoa high fiber foods

Health conscious people love quinoa. As it contains protein, fiber, iron, zinc, potassium, and magnesium. Quinoa contains 5 grams of fiber per cup. You can add it in fry, patties, and burger. You can have it with fruits as well in the morning. You should definitely have quinoa in your diet.


6.  Oatmeal

oatmeal high fiber foods

Most of the people have started taking oatmeal in their breakfast. It is packed with fiber and helps to slow down the digestion. ½ cup dry oatmeal contains 4 grams of fiber. Oatmeal is packed with vitamins and minerals. They are healthiest grain foods.

7.  Brussels sprouts

brussels sprouts high fiber foods

They are one kind of cruciferous vegetable. It contains 4 grams of fiber per cup. Brussels sprouts are packed with vitamin K and cancer-fighting antioxidants. This vegetable is related to broccoli. This kind of food contains a natural chemical to stop cancer growth.

8.  Avocados

avocado high fiber foods

Half avocados contain 7 grams of fiber. It is also rich with carbs and fats. They are packed with vitamin C, B, E, and magnesium. Avocados offer many health benefits. You can add it in your salads and sandwiches as well. It is very good for health so you should definitely consider it.

9. Split Peas

peas high fiber foods

Split peas contain 16.3 grams fiber. They are made from peeled seeds of peas. You can have split pea soup. You can even add them to a salad. Apart from many green vegetables, you should include split peas in your diet.

10. Sweet potatoes

sweet potatoes high fiber foods

Sweet potatoes offer many health benefits. They are packed with calcium and potassium. 1 cup of sweet potatoes contains 4 grams of fiber. To maintain your blood pressure, you should definitely add sweet potato in your diet. There are various recipes you can try such as sweet potato fries. You can eat boiled sweet potato as well.

11.  Chickpeas

chickpeas high fiber foods

Chickpeas are filled with protein, fiber, and minerals. One cup of chickpeas contains 12.5 grams of fiber. You can add them to your salad. To make it more delicious, you can roast them as well. According to one research, chickpeas water is beneficial for health.

12.  Popcorn

popcorn high fiber foods

You will be surprised to know that popcorns are packed with fiber and calorie. 100 grams of popcorn contains 14.5 grams of fiber. People used to believe that popcorn is for a snack only. Now you can have it to get the fiber for your body. Next time, take more popcorn with you when watching a movie.

13.  Dark chocolates

dark chocolates high fiber foods

People love dark chocolate. They are antioxidant-rich and high in nutrients. A 1-ounce piece of dark chocolate contains 3.1 gram of fiber. If you eat 100-gram bar of dark chocolate – you will have 11 grams of fiber. While choosing the dark chocolate, you should make sure that it contains at least 70-95% cocoa.

14.  Almonds

almonds high fiber foods

If you love dry fruits then you should definitely add almonds to your diet. Per ounce of almonds contain 3.4 grams of fiber. They are packed with nutrients, vitamin E and magnesium. Almonds are rich in fats and manganese.

15.  Apples

apple high fiber foods

Do you love fruits? – If yes then include apple in your daily diet. One apple contains 4 grams of fiber. To get maximum fiber, consume apple with a skin on. You can have an apple with peanut butter. To include fiber in your daily diet, apple is a good choice. To keep your digestive track well-oiled, you should eat apple regularly.


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