Ten High-Fiber Foods You Should Eat

Ten High-Fiber Foods You Should Eat

Fiber is incredibly important.

It escapes digestion in the stomach and ends up reaching the gut.

There, it feeds the friendly gut bacteria, leading to all sorts of health benefits

Fiber also promotes weight loss, lowers blood sugar levels and fights constipation

The recommended daily intake is 25 grams for women, and 38 grams for men

However, most people are only eating around half of that, or 15-17 grams of fiber per day.

Fortunately, increasing your fiber intake is relatively simple. Here are 22 high-fiber foods that are both healthy and satisfying.


1. Pears (3.1%)

The pear is a popular type of fruit that is both tasty and nutritious. It is one of the best fruit sources of fiber.

Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.

2. Strawberries (2%)

Strawberries are incredibly delicious. They taste better than any junk food in my opinion.

Interestingly, they are also among the most nutrient dense fruits you can eat. They are loaded with vitamin C, manganese and all sorts of powerful antioxidants.

Fiber content: 3 grams in a cup, or 2 grams per 100 grams. This is very high given the low calorie content of strawberries.


3. Avocado (6.7%)

The avocado is different from most fruits. Instead of being high in carbohydrates, it is loaded with healthy fats.

Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various different B-vitamins. They also have numerous health benefits.

Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams.

4. Apples (2.4%)
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.

Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams.

5. Raspberries (6.5%)

Raspberries are highly nutritious berries with a very strong flavor. They are loaded with vitamin C and manganese.

Fiber content: A cup contains 8 grams of fiber, with 6.5 grams per 100 grams.


6. Bananas (2.6%)

Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.

Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.

A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
Other High-Fiber Fruits

Blueberries (3.6 grams per cup) and blackberries (7.6 grams per cup).

7. Carrots (2.8%)

The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

It is high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in the body.

Fiber content: 3.4 grams in a cup, or 2.8 grams per 100 grams. This is very high given the low calorie content of of carrots.

8. Beets (2.8%)

The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.

Beets are also loaded with inorganic nitrates, nutrients shown to have various benefits related to blood pressure regulation and exercise performance.

Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams.

9. Broccoli (2.6%)

Broccoli is a type of cruciferous vegetable, and is one of the most nutrient dense foods on the planet.

It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, and contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein compared to most vegetables.

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams.

10. Artichoke (5.4%)

The artichoke is a type of vegetable that isn't talked about very often. However, it is high in many nutrients, and is one of the world's best sources of fiber.

Fiber content: 6.9 grams in an artichoke, or 5.4 grams per 100 grams.

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