Fiber is found in plants, such as grains, lentils, legumes, vegetables, and fruits. There are two main types of fiber: soluble and insoluble. Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels. Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds.
Here are some high-fiber foods that you can add to your diet:
- Lentils (13.1 grams per cup of cooked lentils)
- Kidney beans (7.4 grams per half cup)
- Chickpeas
- Split peas
- Oats
- Apples
- Pears
- Almonds
- Chia seeds (10 grams per ounce)
- Sunflower seeds
- Broccoli
- Sweet potatoes
- Potatoes
- Brussels sprouts
- Avocado
It is recommended to aim for 25 to 35 grams of fiber per day.
