48 Amazing Foods That Are Rich In Fiber

Reviewed By Registered Dietitian Nutritionist Kathie Madonna Swift, MS RDN LDN FAND EBQ

December 5, 2018 by Ravi Teja Tadimalla

Fiber probably is one of the most ignored nutrients, isn’t it? We talk about vitamins and minerals and everything else – but when it comes to fiber, it simply skips our mind.

Which is why we have this post.

Here, we discuss the simplest foods (and yet the ones most rich in fiber) that can help you meet your fiber requirements. Because, guess what, fiber plays the most important role in preserving your gut micribiome – which can have a great impact on your health. Keep reading! Get ready to explore some of the best high fiber foods right here.

What Is Fiber?

Fiber, or more specifically, dietary fiber, is the indigestible portion of the food that is derived from plants. This fiber has two primary components – soluble fiber and insoluble fiber. Fiber can be called a matrix as most fiber sources contain both the components, where one dominates the other.

Soluble fiber dissolves in water and delays gastric emptying – thereby resulting in a prolonged feeling of fullness. Insoluble fiber may not dissolve in water, and it provides bulking. This eases defecation.

Well, that is about fiber. But, why should you even include it in your diet? Are there any other major benefits?

Why Fiber?

As discussed initially, fiber is crucial for your gut microbiome. It nourishes your gut microbes that then transform it into short-chain fatty acids. One such fatty acid is butyrate, which supports both gut and brain health.

Fiber has been shown to lower cholesterol levels and prevent constipation. Foods rich in fiber are also rich in nutrients and low in calories – a superb combination for optimal health.

Fiber also normalizes the blood glucose levels. It promotes bowel movements, enhances digestion, and helps prevent obesity. It can also reduce the risk of colorectal cancer, breast cancer, and diabetes (1).

The benefits, as you have already guessed, are endless. But, what is the use of knowing the benefits when you don’t even know if you are getting enough fiber?

Are You Getting Enough Fiber?

This is probably the first time you have seen someone ask this question – are you getting enough fiber? If you are not, these could be the warning signs:

You suffer from constipation, often. You probably have fewer than three bowel movements in a week, and the stools are hard and dry.
You notice weight gain. You don’t feel satiated after a meal. Over the course of time, you notice weight gain.
You experience nausea and tiredness. You often feel nauseated and weak despite the fact that you think are eating well.
Your blood sugar levels are fluctuating. In case you are a diabetic, you find it pretty hard to control your blood sugar levels (2).

If you have one or more of these symptoms, it is likely that your diet is deficient in fiber. Contact your doctor first and take his advice.

Recommended Daily Fiber Intake

As per research, the average adult consumes only 15 grams of fiber per day. Now, that’s shockingly low, considering the requirements.

Men need at least 38 grams of fiber per day, and for women, it is 25 grams (3). If your fiber intake is way below this requirement, you need to make changes right away.

How?

That’s where this post steps in – scroll down to check the most common and the best fiber foods to eat in your kitchen. Include them in your diet, and you definitely will thank yourself (and us as well!).

The Top High Fiber Foods List

Here is a list of foods high in fiber, that are both healthy and super satisfying. Let’s get deep into detail about what foods are high in fiber in each category.

Nuts And Seeds Rich In Fiber

Check out here top nuts and seeds that are the best sources of fiber:

1. Chia Seeds

Image: Shutterstock

Serving size – 28 grams
Fiber – 10.6 grams per serving
Daily value – 42%

Being rich in fiber, chia seeds promote healthy bowel movements. They also help you feel you full quicker and, in a way, contribute to weight loss – as the seeds absorb considerable amount of water and quickly expand in your stomach.

Including chia seeds in your diet

The best (and the easiest) way is to add the seeds to water. Soak 40 grams of the seeds in 1 liter of water for about 30 minutes and then consume it. You can squeeze lime for flavor. Alternately, you can also want to enjoy a chia pudding for breakfast.

2. Flaxseeds

Serving size – 168 grams
Fiber – 46 grams per serving
Daily value – 183%

In addition to fiber, flax seeds also offer omega-3 fatty acids that have multiple benefits. The fatty acids have been found to prevent serious ailments like rheumatoid arthritis and depression (4). They are also great for the heart. For proper absorption, you can ground the seeds into a powder.

Including flaxseeds in your diet

You can simply add the flaxseed powder to your smoothies or morning cereal. Adding this wonder powder to your pancake batter also works great.

3. Almonds

Serving size – 95 grams
Fiber – 11.6 grams per serving
Daily value – 46%

Who wouldn’t love this crunchy snack! The fact that they are rich in fiber makes almonds all the more better. Apart from dietary fiber, almonds also contain magnesium and vitamin E, both of which help prevent heart disease and reduce insulin resistance respectively (5), (6).

Including almonds in your diet

Grab a handful of these crunchy eats and have them as a mid-afternoon snack. You can also dress your salad with chopped almonds.

4. Dried Coconut

Serving size – 28 grams
Fiber – 4.6 grams per serving
Daily value – 18%

Dried coconut contains copper that has been found to promote brain health. It is a great source of B-complex vitamins like folate and riboflavin that are essential for health. Dried coconut also contains potassium that helps lower blood pressure levels.

Including dried coconut in your diet

You can simply use dried coconut to garnish salads and puddings.

5. Pumpkin Seeds

Serving size – 138 grams
Fiber – 5.4 grams per serving
Daily value – 22%

One of the foods with high fiber content. Pumpkin seeds are also rich in magnesium and zinc that aid bone health, promote sleep and mood, and enhance male sexual function (7). They can lower blood pressure levels and eventually improve heart health (8). The seeds also possess anti-diabetic and anti-inflammatory effects.

Including pumpkin seeds in your diet

Including them in your diet is pretty easy. Simply add them to your favorite smoothies or oatmeal. You can also toss a few seeds in your salad or soup.

6. Coconut Flour

Image: Shutterstock

Serving size – 28 grams
Fiber – 10.5 grams per serving
Daily value – 42%

This is the flour produced from coconut solids after their fat is removed. The great amount of fiber it contains offers immense benefits. It also has a lower glycemic index, and hence helps keep your weight under control.

Including coconut flour in your diet

You can start by replacing 30 percent of your pancake flour with that of coconut. Add some liquid to prevent it from getting too thick. Coconut flour can also be used as coating for chicken or fish.

7. Sunflower Seeds

Serving size – 46 grams
Fiber – 4 grams per serving
Daily value – 16%

Apart from being one of the best foods that are high in fiber, the seeds also offer you good amounts of selenium and vitamin E. Selenium has been found to lower the risk of type 2 diabetes (9).

Including sunflower seeds in your diet

All you need to do is sprinkle the seeds on salads, yogurt, cottage cheese, and even soups – and you are good to go.

8. Pistachios

Serving size – 123 grams
Fiber – 12.7 grams per serving
Daily value – 51%

These nuts possess a wonderful earthy flavor and, more importantly, are rich in fiber. They also are rich in the antioxidant called lutein, which plays a major role in maintaining vision health (10).

Including pistachios in your diet

You can use chopped pistachios to sprinkle on roasted sweet potatoes. Pistachios would also be a great addition to homemade energy bars and granola.

9. Quinoa Seeds

Serving size – 170 grams
Fiber – 11.9 grams per serving
Daily value – 48%

The fiber in quinoa seeds is much higher than most grains. Though most of the fiber in quinoa is insoluble, it still has a decent amount of soluble fiber that has great benefits. It can help lower blood sugar and cholesterol levels, increase satiety, and aid weight loss (11), (12).

Including quinoa seeds in your diet

Smoothies! You can simply blend cooked quinoa into your smoothie and relish the nutritious drink. And since it is also rich in protein, it can easily keep you full until lunch.

High Fiber Fruits

Check out the list of top fruits high in fiber here:

10. Raspberries

Serving size – 123 grams
Fiber – 8 grams per serving
Daily value – 32%

Apart from being a powerhouse of fiber, raspberries are also rich in vitamin C. This vitamin, apart from strengthening your immunity, also helps reduce post-workout oxidative stress. Vitamin C can also reduce muscle soreness (13).

Including raspberries in your diet

Simply toss a handful of raspberries in your yogurt or oatmeal breakfast. You can also add the fruit to your protein shake.

11. Avocado

Serving size – 150 grams
Fiber – 10.1 grams per serving
Daily value – 40%

Avocados are rich in beneficial monounsaturated fats. And in addition to fiber, the fruit is replete with other nutrients like vitamins E, K and B6, potassium, and folate. The intake of avocados has also been linked to improved diet quality and a reduced risk of metabolic syndrome (14).

Including avocado in your diet

You can add avocado to your sandwiches and salads. Or you can add half an avocado to your daily shake. Whatever it is, your daily dose of fiber is assured.

12. Pomegranates

Image: Shutterstock

Serving size – 282 grams
Fiber – 11.3 grams per serving
Daily value – 45%

Pomegranates are rich in vitamins C and K. The former contributes to faster wound healing, stronger immunity, and the production of collagen and elastin – the proteins found in connective tissues. The latter promotes stronger bones and proper blood clotting. The fruit also contains anthocyanins, compounds that have anti-inflammatory properties and help fight cancer. In fact, the extract of the juice of the fruit was found to be far more powerful in preventing cancer (15).

Including pomegranates in your diet

The simplest way to include this wonder fruit in your diet is by sprinkling it in your morning yogurt. You can add it to your favorite smoothie as well. You can also have a pomegranate spritzer with a dash of lime.

13. Kiwis

Serving size – 117 grams
Fiber – 5.3 grams per serving
Daily value – 21%

Kiwis are great in other ways too. They offer you good amounts of vitamin C and potassium, magnesium, folate, zinc, and numerous antioxidants. They are fat-free and low in carbohydrates, and hence are ideal for weight management and diabetes prevention. As per a study, kiwis might also support immune function (16).

Including kiwis in your diet

You can add the chopped fruit to your salad. You can also make a delicious kiwi jam. Just blend kiwis, the juice of lemon and pineapple, and apples. Add sugar if you want. Use the jam as a spread and enjoy.

14. Dates

Serving size – 24 grams
Fiber – 1.6 grams per serving
Daily value – 6%

Dates also contain notable amounts of potassium that helps keep your blood pressure levels in check. A diet rich in dates was found to improve memory and learning (17).

Including dates in your diet

Add 1 ½ cup of dates and a handful of almonds to a food processor and blend until they are broken down into small pieces. You can also add ½ teaspoon each of cocoa powder and cinnamon and the juice of half an orange. Serve. Consuming excess of dates can result in intake of a lot of sugar. Make sure you limit your servings to just 1. Split it with others.

15. Frozen Cherries

Serving size – 155 grams
Fiber – 2.5 grams per serving
Daily value – 10%

Apart from good amounts of fiber, cherries are amazing sources of potassium and antioxidants. Cherries also possess anti-carcinogenic benefits (18).

Including frozen cherries in your diet

Yes – adding them to smoothies is one very simple way. But, if you want to try something different, you can make a sauce out of them. Add 2 cups of frozen cherries, juice of half a lemon, ½ teaspoon of cinnamon, and 3 tablespoons of maple syrup to a saucepan. Add ¼ cup water and bring the heat to a simmer. After 10 minutes, mash the cherries to get a puree. Split the puree with others in your family. Cherries are high in sugar, so you don’t want to consume too many of them.

16. Dried Figs

Serving size – 149 grams
Fiber – 14.6 grams per serving
Daily value – 58%

Though a little more expensive than the other foods in this list, dry figs are good sources of fiber. And not just that – dry figs also contain good amounts of calcium, potassium, magnesium, and vitamin K.

Including dry figs in your diet

Simply slice a dry fig into a bowl of whole grain cereal. You can also chop a fig and add it to a chicken breast salad – that way, you will have a high-fiber lunch.

17. Blackberries

Serving size – 144 grams
Fiber – 7.6 grams per serving
Daily value – 31%

These dark delights, apart from containing fiber, are also replete with vitamin K. Studies have shown that the higher intake of vitamin K was linked to a reduced risk of cancer and heart disease. Blackberries might also inhibit cancer promoting agents (19).

Including blackberries in your diet

Simply add these super berries to protein shakes and salads. You can also use them to top your pancakes.

18. Pears

Image: Shutterstock

Serving size – 148 grams
Fiber – 4.6 grams per serving
Daily value – 18%

Did you know that pears contain 30% more fiber than apples? That should be a reason enough to add them to your diet, right? But one important point – eat them with their skin as that’s where you will find most of the dietary fiber.

Including pears in your diet

You can have one after your lunch – a healthy way to finish your midday meal. You also can slice the fruit and add to your protein shake or salad.

19. Kumquats

Serving size – 19 grams
Fiber – 1.2 grams per serving
Daily value – 5%

They are the size of a large grape, and you can simply pop them into your mouth. No sweat. You don’t even have to peel them. And yes, they are a top-notch source of fiber.

Including kumquats in your diet

Chopped kumquats make a great addition to a salad, oatmeal or yogurt.

20. Oranges

Serving size – 180 grams
Fiber – 4.3 grams per serving
Daily value – 17%

Mostly rich in soluble fiber, orange helps stabilize blood sugar levels and lower total cholesterol levels. It also contains a little amount of insoluble fiber, which accelerates digestion and improves bowel movements. Oranges are also rich in other nutrients like potassium, niacin, folic acid, calcium, and magnesium (20).

Including oranges in your diet

Orange juice could be one simple way. But, the usual juice loses most of the insoluble fiber. The best way to go about it is to consume orange juice rich in pulp as this adds more fiber to your diet. You can also juice oranges at home.

Grains

Here is a list of grains that fall under high in fiber foods section:

21. Wheat Bran*

Serving size – 58 grams
Fiber – 24.8 grams per serving
Daily value – 99%

If you look at grains, they have three elements – the endosperm, the germ, and the bran. And it is the bran that contains the most fiber. Wheat bran is also packed with manganese, a mineral important for metabolism.

Including wheat bran in your diet

Simply stir some wheat bran into your pancake batter or cooked oatmeal. You can also add this to your protein shakes or favorite smoothies. Wheat bran works great with homemade energy bars and other baked goods as well.

22. Popcorn

Serving size – 8 grams
Fiber – 1.2 grams per serving
Daily value – 5%

This is the plain air-popped variety we are talking about. Not the one that you get at multiplexes, laced with calories. Popcorn is one of the few less harmful snacks that help trim your waistline. In case you can’t prepare popcorn at home, purchase it from the nearest supermarket – but ensure the ingredients list is as short as possible.

Including popcorn in your diet

It can be a healthy snack whenever you feel bored or are at your office desk for hours and need something refreshing. Add some dry fruits and roasted seeds to your bowl of popcorn and devour a nutritious eat.

23. Steel-Cut Oats

Serving size – 44 grams
Fiber – 5 grams per serving
Daily value – 20%

It’s not the quick-cook version, but the hearty steel-cut one. This is produced by passing the whole oat grain through steel blades, where it is cut into pellet-shaped pieces. Steel-cut oats can be quite filling, and can prevent you from binging on unhealthy stuff right in the morning. Oats are also healthy for the heart, given their high beta-glucan content (21).

Including steel-cut oats in your diet

In a medium-sized saucepan, place 1 cup of steel-cut oats, a pinch of salt, and 2 ½ cups of water. Soak them overnight. In the morning, stir in some milk, add extra water, and season with cinnamon. Put it on medium-low heat until it is warm. You can garnish with the desired toppings and have the dish for breakfast.

24. Spelt*

Serving size – 174 grams
Fiber – 18.6 grams per serving
Daily value – 74%

Spelt is rich in fiber, magnesium (controls blood sugar and builds bones), and protein (the building block of the human body). It also contains a little bit of gluten, so if you are sensitive to wheat, please reconsider.

Including spelt in your diet

You can add spelt to soups, veggie burgers, or stews.

25. Barley (hulled)*

Serving size – 184 grams
Fiber – 31.8 grams per serving
Daily value – 127%

This kind of barley (the hulled variety) is the whole grain form of barley. This has only the outermost husked removed, as against the the more common barley that has its inner bran layers removed as well (and hence would be lower in fiber).

Including barley in your diet

If you are having fried rice, replace the rice with barley. You can also stir cook barley with chopped bell peppers, carrots, cooked chicken, lemon vinaigrette, and feta cheese.

26. Rye Flour (Dark)*

Serving size – 128 grams
Fiber – 28.9 grams per serving
Daily value – 116%

If you want something better than whole wheat flour, in terms of fiber content, this is it. In addition to fiber, rye flour also contains nutrients like phosphorus, magnesium, selenium, and iron. But, keep in mind – it is the dark rye flour and not the light one.

Including rye flour in your diet

You can mix the flour with pancake batter or other foods like bread, waffles, and cookies.

27. Millet

Image: Shutterstock

Serving size – 200 grams
Fiber – 17 grams per serving
Daily value – 68%

Apart from containing the fat-fighting fiber, millet is also rich in copper, magnesium, and zinc. It is also a wonderful source of antioxidants that help slow down aging.

Including millet in your diet

You can use cooked millet as a side dish – the same way you might use rice or quinoa. You can also add it to vegetables and cooked meat for a healthy salad.

28. Buckwheat Groats

Serving size – 164 grams
Fiber – 16.9 grams per serving
Daily value – 68%

Since buckwheat is related not to wheat but rhubarb, it’s free of gluten. In addition to containing a significant amount of fiber, buckwheat is also rich in manganese, magnesium, and B vitamins.

Including buckwheat groats in your diet

Buckwheat swells up several times when cooked. Hence, you can use it to bulk up soup, meatloaf, stew or even burgers. You can also sprinkle it over salads or oatmeal.
*These grains contain gluten. If you are gluten-intolerant, you can replace these with other fiber-rich and gluten-free grains like sorghum, quinoa, millet, oats, amaranth, corn, and brown rice.

High Fiber Vegetables

Here is a list of vegetables high in fiber:

29. Artichokes

Serving size – 128 grams
Fiber – 6.9 grams per serving
Daily value – 28%

Along with fiber, artichokes also contain good amounts of vitamins C and K and folate. The vegetable is found to have other therapeutic potentials as well (22).

Including artichokes in your diet

You can cook artichokes (learn online how to prepare them) and use them in grain salads or grilled cheese.

30. Sweet Potato

Serving size – 133 grams
Fiber – 4 grams per serving
Daily value – 16%

Sweet potatoes are a great source of carbohydrates and have a good amount of fiber. Ensure you eat them with the skin, where half of the fiber is found.

Including sweet potatoes in your diet

You can roast, bake or puree them. You can also add them to your protein shake for a dash of sweetness.

31. Beetroots

Serving size – 136 grams
Fiber – 3.8 grams per serving
Daily value – 15%

Beets contain soluble and insoluble fiber, both of which have wonderful benefits. They help prevent chronic constipation and other gastrointestinal issues like diverticulosis.

Including beetroots in your diet

You can simply add beetroots to a colorful vegetable salad that contains oranges, strawberries, apples, and cooked barley.

32. Brussels Sprouts

Serving size – 88 grams
Fiber – 3.3 grams per serving
Daily value – 13%

The sprouts are replete with fiber and vitamins C and K.

Including Brussels sprouts in your diet

You can roast Brussels sprouts to make them tastier. You can slice them and toss with salt and oil and roast (at 200o C) them till tender. Relish the healthful treat.

33. Frozen Peas

Serving size – 134 grams
Fiber – 6 grams per serving
Daily value – 24%

Apart from fiber, frozen peas also contain good amounts of vitamins C, K, and A. And decent protein as well.

Including frozen peas in your diet

You can use frozen peas in salads and soups. Or you can use them in sauce for cooked fish – simmer 2 cups of frozen peas in 1 cup of broth until tender. Blend with juice of ½ a lemon and ½ a cup of chopped parsley and a little salt.

34. Broccoli

Image: Shutterstock

Serving size – 91 grams
Fiber – 2.4 grams per serving
Daily value – 9%

In addition to fiber, broccoli is also rich in numerous disease-fighting phytochemicals. These help strengthen the immunity and enhance metabolism as well. Broccoli also has cancer-fighting properties (23).

Including broccoli in your diet

You can simply eat raw broccoli as it is. You can also chop it and add it to your salad. You can also have steamed broccoli (lightly steam it for about 2 minutes. Ensure you don’t overcook as that may eliminate the cancer-protective compounds in the veggie.)

35. Parsnips

Serving size – 133 grams
Fiber – 6.5 grams per serving
Daily value – 26%

Cousins of carrots, we can say. These contain 60% more dietary fiber than carrots. You will also be blessed with a healthy dose of potassium that aids optimum muscle functioning.

Including parsnips in your diet

Though we can’t have them raw, unlike carrots, they taste great when cooked. You can roast or slice them and add to stews or soups. You can blend cooked parsnips with potatoes and make much more delicious (and nutritious) mashed potatoes.

36. Tomatoes (Sun-Dried)

Serving size – 54 grams
Fiber – 6.6 grams per serving
Daily value – 27%

Sun-dried tomatoes are far more intense in flavor as compared to normal tomatoes. You will get them at the supermarket. And yes, they contain a lot of fiber. Tomatoes are also an excellent source of lycopene, an antioxidant with varied benefits.

In case you want to cut down on sodium, you can pick oil-packed sun-dried tomatoes.

Including tomatoes in your diet

You can chop sun-dried tomatoes and add them to pasta dishes, grain or vegetable salads, and even to scrambled eggs. You can also make your own sandwich spread. To a blender, add 2/3 cup of sun-dried tomatoes, 2 tablespoons of water, red wine vinegar, prepared horseradish, ¼ cup of olive oil, and ¼ teaspoon of black pepper. Blend into a mixture.

37. Carrots

Serving size – 128 grams
Fiber – 3.6 grams per serving
Daily value – 14%

Though they are fiber-rich, carrots also combine quite well with other foods with fiber. Carrots are rich in antioxidants and other compounds, like carotene and sulfur, that help the liver flush out toxic wastes. As we all know, they are pretty good for the eyesight. But, what’s surprising is they also contain calcium and possess properties that might help prevent lung cancer.

Including carrots in your diet

Raw carrots work best. They are relatively hard to chew, so they give good exercise to your gums as well. You can add carrots to a colorful salad containing greens like spinach, frozen peas, and sweet corn kernels. You can also add a handful of carrots to soups or stews or use them in bread or muffin recipes.

38. Acorn Squash

Serving size – 140 grams
Fiber – 2.1 grams per serving
Daily value – 8%

A fiber powerhouse. The acorn squash is also rich in beta-carotene, the antioxidant that is converted to vitamin A and improves immunity.

Including acorn squash in your diet

You can roast acorn squash and cut it into halves. Stuff them with most fillings, including chilli and quinoa seeds. You can also relish a pureed acorn squash soup. Or roast its slices and drizzle with maple syrup.

39. Okra

Serving size – 100 grams
Fiber – 3.2 grams per serving
Daily value – 13%

Fiber is one part. Okra is also low in calories and fat and rich in vitamins C and A and potassium. The vegetable also has anti-fatigue benefits (24).

Including okra in your diet

You can slice fresh okra pods and add them to soup or stew. Or add the okra pods to a fresh pasta sauce recipe. You can also add steamed okra to a potato salad to increase the overall nutritional value of the dish.

40. Turnips

Image: Shutterstock

Serving size – 130 grams
Fiber – 2.3 grams per serving
Daily value – 9%

Both the root and the greens of the turnip plant offer adequate fiber. And the best part is you wouldn’t be consuming too many calories. The greens of the turnip are richer in fiber. Turnips are also rich in vitamin C, and the turnip greens are excellent sources of vitamin A. Vitamin B6 is another nutrient the vegetable is rich in.

Include turnips in your diet

You can mash turnips and eat them alone or with apples and carrots. You can cut the vegetable into chunks and add them to stews or soups. Interestingly, you can also slice them and cook like French fries – only that these are healthy.

Legumes

41. Kidney Beans

Serving size – 184 grams
Fiber – 28 grams per serving
Daily value – 112%

Convenient. Inexpensive. And, most importantly, filled with fiber and other important nutrients. One of the most versatile foods in the kitchen, kidney beans were found to prevent a large waistline when consumed regularly.

Including kidney beans in your diet

Add the beans to your vegetable salad to enhance the nutritional benefits.

42. Black Beans

Serving size – 194 grams
Fiber – 29.5 grams per serving
Daily value – 118%

They are great for your heart. They are also rich in anthocyanins, the disease-fighting antioxidants. You can purchase the canned variety from the supermarket, but on one condition – ensure the can is BPA-free. BPA is a hazardous chemical that is linked to excessive fat gain and heart issues.

Including black beans in your diet

Soups and salads are a couple of ways you can intake these black beauties. You can also make a chili using black beans and stuff it into a baked sweet potato.

43. Frozen Lima Beans

Serving size – 82 grams
Fiber – 4.9 grams per serving
Daily value – 20%

Frozen lima beans are a very convenient way to get fiber. They are also an excellent source of iron, potassium, and magnesium.

Including frozen lima beans in your diet

You can prepare a succotash (a dish of lima beans and corn cooked together). Over medium heat in a skillet, cook ½ cup of chopped red bell peppers, ½ a diced onion, and 2 minced garlic cloves for about 2 minutes. Stir in 1 cup each of cooked lima beans and corn kernels and 2 tablespoons of vegetable stock.

Remove from the heat and mix with 2 tablespoons of freshly chopped parsley. You can add salt and pepper as desired.

44. Frozen And Shelled Edamame

Serving size – 118 grams
Fiber – 5.7 grams per serving
Daily value – 23%

These green soybeans are a much less processed form of soy. Apart from fiber, edamame also contain plant protein that is good for your muscles. Organic edamame can be a good replacement for genetically modified soy.

Including frozen and shelled edamame in your diet

You can prepare edamame as the package directs, and then add some lemon juice and season with smoked salt.

45. Chickpeas

Image: Shutterstock

Serving size – 200 grams
Fiber – 34.8 grams per serving
Daily value – 139%

Chickpeas have a slightly nutty flavor. They are rich in fiber and numerous other nutrients like iron, protein, and vitamin B6. They also help prevent cardiovascular diseases (25).

Including chickpeas in your diet

Simply toss a handful of chickpeas into your favorite salad.

46. Lentils

Serving size – 192 grams
Fiber – 58.6 grams per serving
Daily value – 234%

The humble lentil is super-rich in fiber. It is also replete with high-quality plant-based protein that your muscles will love.

Including lentils in your diet

You can cook a bunch of lentils and use them in your soups or salads. In case you want a fiber-packed lunch, simply toss together lentils, cherry tomatoes, baby spinach, feta cheese, and diced bell peppers.

Lentils can also be a great addition to vegetable burgers.

47. Split Peas

Serving size – 197 grams
Fiber – 50.2 grams per serving
Daily value – 201%

Split peas are great in fiber. They also contain protein and folate aplenty.

Including split peas in your diet

Soups and stews, again! In fact, that’s the best way. You can also make hummus using cooked yellow split peas. All you have to do is make a puree of the peas, garlic, lemon juice, smoked paprika, tahini, and salt.

48. Refried Beans

Serving size – 238 grams
Fiber – 12.1 grams per serving
Daily value – 49%

Beans, especially pinto beans, are a great source of soluble fiber. Research suggests that soluble fiber helps reduce visceral fat (located in your abdominal region) – which is known to increase the risk of disease.

Including refried beans in your diet

You can use refried beans as a general sandwich spread instead of a sauce.

Ah! Those are the fiber rich foods that can give your life a head start! Simple, easily available, economical – and the benefits are simply superb. You might be also clear with what are soluble fiber foods and insoluble fiber foods. So, why wait! Start including high fiber foods in your diet today.

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