20 HIGH DIETARY FIBER FOODS THAT YOU SHOULD EAT EVERY DAY!

Nowadays, high-fiber foods are becoming popular. People realize the numerous benefits of eating a high-fiber diet. Fiber is an essential nutrient that helps keep the digestive system healthy, lowers cholesterol levels, and even helps in preventing certain types of cancer. One can use products like flaxseed and psyllium husks to get an adequate amount of high-fiber foods. Wellness Forever offers you the best dietary high-fiber food products.

Why is fiber important?

High-fiber foods have a wide range of health benefits. They can help regulate digestion, lower cholesterol levels, and prevent constipation. Fiber helps one feel full after a meal. Unfortunately, most people lack enough high-fiber in their diets. 

Normally, men should consume 38 grams and women 25 grams of fiber daily. Children need each gram of fiber as per their age in years plus five grams each day. For example, a five-year-old child will need 10 grams of fiber daily. Dietary fibers are of two types– soluble and insoluble. Both types of fiber are important for a healthy digestive system. Soluble fiber easily dissolves in water and forms a gel-like substance. This type of fiber is found in oats, peas, beans, and apples. Insoluble fiber does not dissolve in water and helps to add bulk to the stool. This type of fiber is found in wheat bran, vegetables, and whole grains.  Both types of fibers are important for maintaining a healthy digestive system. Fiber is important for digestion because it helps to keep the stool soft and easy to pass. Without fiber, the stool can become hard and difficult to pass, which can lead to constipation. Fiber also helps to regulate digestion by keeping the transit time through the digestive system regular.

High dietary fiber foods

The experts recommend at least 30 grams of fiber per day. Most people only get an average of 20-25 g of fiber per day. Several animal foods, such as meat, milk, cheese, and eggs, are low in fiber. So the first step to getting more fiber is to eat vegetables, fruit, whole grain bread, and high-quality grains, which are high-fiber foods. Flexitarians, vegetarians, and vegans often come out on top when it comes to high-fiber diets. Fruit, vegetables, legumes, grains, nuts, and seeds are high-fiber foods. With enough plant-based high-fiber foods on the platter, one can stay healthier. 

11 High-fiber foods

1. Oatmeal

Oatmeal is a perfect source of dietary fiber. Together with fruits, they make a perfect breakfast. They're heart-healthy, help regulate blood sugar levels, and when dieting, provide a great base for the rest of the day with their feeling of fullness. Just half a cup of dry oatmeal contains 4 grams of nutritionally crucial fiber.

2. Avocado

In addition to healthy fats, avocados are also a good source of fiber. They also lower bad cholesterol levels in many people. Like hummus, avocado is a great and healthy alternative to mayonnaise and tastes great with tuna salads or a wrap.

3. Crispbread

On their own, they are usually too dry for many and do not quite meet people's tastes. However, they can be convinced with their few calories and the sheer power of fiber. One can refine it with hummus or avocado, salmon, tomatoes, etc. When it comes to side dishes, there are many delicious options.

4. Raspberries

Most berries are packed with anti-inflammatory compounds and vitamins, but raspberries probably lead the pack when it comes to fiber. They are a great substitute for gummy bears and the like with their sweetness.

5. Popcorn

Even if it doesn't immediately come to mind for many, popcorn is one of the whole grains. Of course, keeping it healthy means avoiding excessive salt, butter, and other toppings. It’s indeed a good snacking option.

6. Almonds

Almonds & all nuts are sources of dietary fiber, but almonds, in particular, are extremely rich in dietary fiber. Anyone who has already developed a preference for oatmeal can also refine it with almonds and other nuts to enjoy a successful mix of dietary fibers.

7. Berries

Blueberries, blackberries, and raspberries are all excellent sources of dietary fiber. One cup of blueberries provides 4 grams of fiber, while one cup of blackberries has 8 grams. Raspberries have rich fiber content, with one cup providing 10 grams. All three types of berries are also rich in antioxidants, which help to protect the body against disease.

8. Quinoa

Quinoa is a grain that is high in both soluble and insoluble fiber. One cup of quinoa provides 5 grams of soluble fiber and 8 grams of insoluble fiber. Quinoa is also a good source of protein and contains all nine essential amino acids.

9. Mushrooms

Mushrooms are also rich sources of dietary fiber and can be prepared in various ways in the kitchen. It's best to whip up a cheese and mushroom omelet right away.

10. Dried fruit 

Dried plums are a popular home remedy for constipation. Simply eating 100 grams of dried plums throughout the day (preferably after soaking them overnight) or drinking dried plum juice can immensely benefit the health. Dried figs, apricots, or dates are also delicious and contain a lot of fiber, but unfortunately, they also have a lot of calories, as already mentioned.

11. Cereals

Wholemeal cereals and products made from them, such as wholemeal flour, wholemeal bread, wholemeal pasta, and flakes, are a particularly rich source of dietary fiber. Eating home cereals helps the body a lot. Nutrition experts recommend consuming at least half of daily dietary fiber in the form of cereals.

12. Apples

Apples are a good source of soluble fiber, with one medium apple providing 3 grams of fiber. Apples are also a good source of antioxidants and vitamins A and C. An apple liquid provides (depending on its size) a good amount of dietary fiber. Here is our recipe tip: having an apple in combination with chia seeds, which is another rich source of dietary fiber, can help boost overall health.

13. Sauerkraut

Sauerkraut is a fermented food that is high in both soluble and insoluble fiber. One cup of sauerkraut provides 5 grams of soluble fiber and 3 grams of insoluble fiber. Sauerkraut is also a good source of probiotics beneficial for gut health.

14. Pears

Pears are a good source of soluble fiber, with one small pear providing 2 grams of fiber. Pears are also a good source of Vitamin C.

15. Flaxseeds and chia seeds

These seeds are a good source of soluble fiber, with one tablespoon of flaxseeds providing 3 grams of fiber and one tablespoon of chia seeds providing 5 grams of fiber. Flaxseeds and chia seeds are also good sources of omega-3 fatty acids.

16. Whole-grain bread rolls

There are four grams of fiber in a whole-grain bun. Grain foods vary greatly in terms of dietary fiber. Whole grain products provide more fiber than those made from white flour. Furthermore, products with many roughages protect the blood sugar level since digestion takes more time.

17. Nut muesli

It is an ideal meal when it comes to fiber. A portion of nut muesli (50 grams) contains about five grams of fiber. Hidden calories and sugar are often unnecessary in addition to ready-made muesli or cornflakes.

18. Peas

Peas are tasty vegetables with lots of fiber. An average serving of peas (200 grams) contains 10 grams of fiber. This means that just one portion of peas covers one-third of our total daily fiber requirement.

19. Kale

A single serving of kale (200 grams) contains eight grams of fiber. There are many types of cabbage, but only kale has such a large amount of protein and carbohydrates. 

20. Eggplants

A 200-gram serving of eggplant contains 6 grams of fiber. Eggplant is low in calories and a food rich in dietary fiber.

Conclusion

High-fiber foods are ideal for our general well-being, digestion, and weight loss. Dietary fiber can be found in grain products as well as in fruits and vegetables. So there is no excuse not to eat high-fiber foods every day.  One should also keep in mind that a varied diet is still the best way to ensure a good supply of all nutrients. Wellness Forever gives you the independence to choose what you want to eat. You can rely on us for a balanced and healthy diet, including high-fiber foods.