Fiber is one of the most important parts of your diet! While it’s not the source of energy like carbs or going to build muscle like protein, fiber plays a role in many internal functions—from digestion to elimination of wastes to metabolic function. Eating enough fiber is critical for a healthy body, and it can do wonders to reduce your risk of chronic diseases. If you’re looking for add more fiber to your diet, here are the best high fiber foods to consume:
Blueberries and raspberries are both excellent sources of fiber, and you’ll find that they’re also loaded with antioxidants, vitamins, and even proteins. They’re some of the best heart-smart foods, and they’ll boost your metabolism as well. Plus, they’re super delicious and wonderfully easy to eat. Try add at least a serving or two of berries to your weekly diet!
With a staggering 15 grams of fiber per cup, lentils are one of the best high fiber foods you can eat. Not only do they deliver a hefty dose of both soluble and insoluble fiber, but they also provide a lot of the magnesium your body needs to improve bone health and regulate your fluid levels. Best of all, they’re easy to cook, and they can go in just about any soup, stew, or even in the salad of your choice.
Red beans, black beans, pinto beans, kidney beans—the list goes on! Beans are loaded with dietary fiber, along with plant-based proteins and a lot of important minerals. Some, like black beans, contain anthocyanins, antioxidant compounds that give them their rich color and can help to protect against heart disease. Just one cup of beans delivers a whopping 15 grams of super critical fiber.
With 4 grams of fiber per medium-sized apple, you know that eating apples is the right way to be healthy. Apples are particularly rich in a specific fiber called pectin, which can boost your metabolism and improve your digestive function significantly. Plus, apples are rich in antioxidants and Vitamin C!
In just 2 tablespoons of chia seeds, you get 8 grams of dietary fiber. Not just soluble fiber, but insoluble fiber as well, which will increase the volume of your stomach contents and help to shut down your appetite. The Omega-3 fatty acids in chia seeds will do wonders to improve your brain, heart, and joint health. Add a few tablespoons of these seeds into your yoghurt, juice, milk, or even water and you’ll start seeing a noticeable difference quickly.
Just half an avocado contains 5 grams of fiber, which makes it one of the best high fiber foods you can eat. But that’s not all it offers—avocadoes are one of the best sources of unsaturated, plant-based fatty acids, which can improve cardiovascular health, reduce inflammation, and increase satiety after your meals.
In addition to the hefty doses of dietary fiber—5 grams per 1-cup serving—broccoli also delivers folate, a B vitamin that can protect your gastrointestinal tract from cancer. It’s also loaded in calcium and Vitamin K, both of which play a role in healthy bones.
The fiber-filled seeds are an excellent source of both carbs and proteins. It’s not only one of the few complete plant-based proteins, but it delivers 5 grams of fiber for every 1-cup serving. Best of all, it has a very low glycemic load (thanks to all the fiber), so you can eat a lot of it without worrying too much about raising your blood sugar levels.