25 Insanely High Fiber Foods in 2021

You may have often heard or even been suggested to something called dietary fiber or just fiber. Well, what is fiber?

What is Fiber?

Simply put, fiber is a carbohydrate not digestible by humans. Instead, it is found in some plant-derived foods. Yet, the fact that fiber is not used as fuel by your body does not outweigh its importance to your overall health.

From a health perspective, fiber is categorized by fermentation, whether it is fermentable by human-friendly microbes or not. These microbes are present in the gut and help with various functions.

Here, we have categorized fiber in mainly two types: soluble and insoluble fiber. Apart from these, there are many other types of fiber, most of which are useless while some are useful for your good health.

1. Soluble Fiber

Soluble fiber^[1]Phillips MM, Zieve D, and others (Updated 2020). Soluble vs. insoluble fiber
https://medlineplus.gov/ency/article/002136.htm turns into a gel by consuming water during digestion. This slows down the digestion process.

2. Insoluble Fiber

Insoluble fiber^[2]Phillips MM, Zieve D, and others (Updated 2020). Soluble vs. insoluble fiber
https://medlineplus.gov/ency/article/002136.htm does not react with water and stays intact. It helps add bulk to the stool and appears to let food pass quickly through the stomach and the intestines.

Many foods contain both soluble and insoluble fibers.

Foods Highest in Fiber

According to the U.S. Department of Veterans Affairs, the recommended daily intake of dietary fiber ranges between 25 grams for women and 38 grams for men. They also state that the total dietary fiber intake should come from the food and not supplements.

Naturally, whole foods contain fiber – some more than others. So, focus on eating whole foods.

Health Benefits of Fiber-Rich Foods

Dietary Fiber has astonishing benefits which, not all of them might be listed here.

Adjusting Blood Sugar Levels: Fiber needs extra time to roll down the stomach. This leads to longer fullness and consistent blood sugar levels, particularly helpful for patients with diabetes.	Promotes Sustainable Weight: High-Fiber foods often tend to be low-calorie foods. Fiber, being able to live longer in your stomach, helps avoid cravings and feel fuller for longer.
Reducing Cholesterol: Fiber can aid in reducing cholesterol levels. The presence of fiber in the digestive tract may help reduce the body’s cholesterol absorption.	Less Constipation: Fiber does not digest and adds up in the digestive tract. This helps to bulk the stool and may probably help people with constipation.

25 Fiber-Rich Foods to include in your Diet

The fiber incoming from the food sources includes but is not limited to the types: whole grains, fruits, vegetables, legumes/beans, and nuts/seeds.

Note: Below, the amount of fiber is per 100 grams of specified food.

Fiber in Whole Grains

1. Oat Bran (15.4 grams)

Oat Bran is the highest-fiber food in the list of whole grains. It contains around 15 grams of fiber and 246 calories per 100 grams. Oat Bran provides both soluble and insoluble fiber.

A cup of raw Oat Bran (94g) contains about 14.5 grams of fiber.

2. Buckwheat (Uncooked, 10 grams)

Buckwheat is also a good source of fiber, providing 10 grams of fiber per 100 grams. It keeps you fuller for longer by providing you with proteins and fiber simultaneously, making a healthy digestive system.

3. Whole Grain (6.6 grams)

Fiber is found in whole grains, and it may help improve blood sugar control, lowers harmful cholesterol, and protect from certain cancers, constipation, and blood clots. In addition, it aids in weight control. Therefore, with such benefits, it is recommended to include more whole grains in your diet rather than refined grains.

A good start would be to strip white rice with brown rice, adding corn, and adding whole wheat and whole wheat berries.

Fiber in Fruits

1. Avocado (6.7 grams)

Avocado is not only a fiber-rich fruit; it is loaded with a pack of essential and healthy nutrients. From vitamin C to Carbohydrates, Potassium to magnesium, and other healthy B vitamins, avocado makes a unique fruit.

Avocado has around 7 grams of fiber per 100 grams or 10 grams in a cup of raw avocado.

2. Pears (3.1 grams)

Pears are probably one of the finest sources of fiber in fruits. A medium-sized pear packs 6 grams of fiber, equal to 21% of the recommended daily value.

Surprisingly, the skin of the pears contains the most nutrients and resembles a good taste. Fiber is packed into the skin of the pears.

3. Passion Fruit (10 grams)

Passion fruit contains 10 grams of fiber per 100 grams, making itself the most high-fiber fruit. It also contains many more nutrients than fiber alone.

Fiber in Vegetables

1. Green Peas (6 grams)

Green Peas are a major source of fiber in vegetables. With 6 grams of fiber (per 100 grams), they fulfill the daily requirement by 20%. In addition, they come with no cholesterol at all and are a good source of vegetable protein. For people working to lose weight or burn fat, green peas are low in fat.

2. Broccoli (3 grams)

Broccoli comes from the mustard family and is a major source of protein. Here, fiber comes in as 3 grams per 100 grams fulfilling an adult’s daily requirement by 12%.

It can promote gut health, help prevent various diseases, and aid weight loss.

Also, one cup (91 grams) provides about 2.6 grams of fiber.

3. Collard Greens (4 grams)

Collard Greens provide a significant amount of daily fiber requirement, completing it by 14%. They provide 4 grams of fiber per 100 grams and contain mostly fiber and water content.

Fiber in Legumes/Beans

1. Navy Beans (11 grams)

Navy Beans (also known as haricot beans) are quite high in fiber content, B vitamins, and minerals. They are among the highest sources of fiber among legumes/beans.

Navy beans tend to help alleviate metabolic syndrome symptoms, most likely due to their high fiber content.

2. Split Peas (8 grams)

Split peas are rich in protein and fiber and various other nutrients such as amino acids, copper, potassium, and manganese, to name a few.

It supplies 8 grams of fiber per 100 grams and bears the daily requirement value by 30%.

3. Lentils (8 grams)

Lentils are rich in dietary fiber, both the soluble and the insoluble types.

In several studies, it is proven that foods containing lentils were eaten significantly less by folks lowering blood sugar than foods without lentils, and eating more lentils reduced the rates of diabetes.

All these benefits are maybe due to the effects made by fiber-containing lentils in the gut.

In a nutshell, lentils favor gut health by improving bowel function and slowing the rate at which the stomach empties, which can aid digestion and cravings. In addition, lentil sprouts can benefit heart health by lowering “poor” LDL cholesterol and promoting “healthy” HDL cholesterol.

And, with 8 grams of fiber per 100 grams, it provides 29% of the daily requirement value.

Fiber in Nuts/Seeds

1. Chia Seeds (34.4 grams)

They are really nutritious, with high levels of magnesium, phosphorus, and calcium. In addition, Chia Seeds contain 40% of their weight with fiber making them one of the best and highest sources of fiber in the world.

Fiber makes up about 34.4 grams of Chia Seeds per 100 grams.

2. Flax Seeds (27.3 grams)

Flax seeds complete the daily fiber requirement with 98% fiber by adding about 27.3 grams of fiber to your diet.

Flaxseed’s health benefits majorly come from the amount of fiber in it and omega-3 fatty acids. In addition, there are some phytochemicals also present called lignans.

3. Almonds (12.5 grams)

Almonds have the highest fiber, calcium, vitamin E, riboflavin, and niacin of any tree nut.

Almonds’ health benefits include lower blood sugar levels, lower blood pressure, and lower cholesterol levels. In addition, you can aid weight loss by eating almonds which can suppress your appetite.

BONUS

If you are a chocolate lover, you might be astonished to know that dark chocolate is also a high-fiber food accounting for about 37% of the daily fiber requirement with approximately 10.9 grams of fiber per 100 grams.

It’s also surprisingly high in nutrients and one of the most antioxidant- and nutrient-rich foods on the planet.

Avoiding chocolate with added sugar and cocoa content between 70-95% or higher would be the best and the healthiest choice.

The Bottom Line

Fiber might not be consumed by many, but it can help reduce bad cholesterol, maintain blood sugar levels, and promote weight loss.

Patients with constipation can also benefit from fiber.

Try adding some of the above foods to your diet to increase your fiber intake easily.