Here are some high-fiber foods, their benefits, and some additional information about fiber:
- Beans
- Broccoli
- Berries
- Avocados
- Popcorn
- Whole Grains
- Apples
- Dried Fruits
Fiber is a nutrient that is critical for optimal health and is only found in plant foods. Eating enough fiber is associated with a lower risk of numerous chronic diseases like heart disease, type 2 diabetes, and colorectal cancer. There are two types of fiber: soluble and insoluble. Both are important for your health and behave in different ways in your digestive system. Soluble fiber dissolves in water and forms a gel-like consistency. It helps reduce elevated cholesterol levels and improve blood sugar regulation. Insoluble fiber helps alleviate constipation. Both are important and can be found in plant foods.
Some additional information about fiber:
- Fiber comes from plants, so don’t bother looking for it in your chicken dinner. But the plant kingdom has a lot to offer, and the best sources of dietary fiber might surprise you.
- Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
- Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge. Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.5 grams of fiber per cup. Look for salads that include other vegetables, and whenever possible, up the fiber.
In summary, high-fiber foods include beans, broccoli, berries, avocados, popcorn, whole grains, apples, and dried fruits. Fiber is a nutrient that is critical for optimal health and is only found in plant foods. Eating enough fiber is associated with a lower risk of numerous chronic diseases like heart disease, type 2 diabetes, and colorectal cancer.
