Increase Fiber in Your Diet

The beneficial sides of fiber are well known and well recognized in research. Fiber has crucial roles in controlling your food habits, maintaining healthy digestive systems as well as losing fat and weight from your body. High fiber diets not only control fat and weight but also help to lower the risk of some types of cancers, heart disease, irritable bowel syndrome, and kidney stones. Women with menopausal problems can experience some relief with high-fiber diets. To get more benefits out of fiber you can gradually increase the amount of fiber intake.


Remember that the recommended Daily Fiber requirement for men is 35-40 grams and for women it is 25 grams. In addition, you can find high amount of dietary fibers in seeds, legumes, fruits, vegetables, grains, cereals and beans. Let us check these food types with some specific examples.


Beans and Legumes

Because of the abundant quantity of fiber, that is available, beans and legumes rank at the top of the list. In case of most beans, a one-cup contains approximately 10-20 grams of fiber. This amount is almost half of the daily minimum recommended amount in humans.


  1. Black Beans: A cup of black beans contains 12.2 grams of fiber. Black beans are dense in nutrients and they can provide good amount of protein and fiber to your diet.
  2. Chickpeas: You can get 8 grams of fiber per cup of chickpeas. For thousands of years chickpeas have been consumed across the globe.
  3. Lima Beans: This great source of dietary fibers contains almost 13.2 grams of fiber per cup (cooked). Lima beans can easily be a part of a person’s regular diet plan.
  4. Split Peas: There is 16.3 grams of fiber per cup (cooked) of split peas. One serving of split peas completes over half of the recommended intake of dietary fiber.
  5. Lentils: 10.4 grams of fiber is found per cup (cooked) of lentils. Remember that, lentil pilafs and soups are great way to incorporate this high fiber food in the regular diet.



Talking about vegetables, three vegetable greens—collard, turnip, and beet greens are rich in fibers. About 5 grams of fiber per serving can be found from these vegetables. They are cost-effective as well. Moreover, whole grain foods can provide with sizable amounts of dietary fiber. These foods normally contain about five to ten grams of fiber per 1 cup serving. Among all vegetables collard greens, turnip greens, and beet greens are different and richer in fibers compared to other vegetables.


  1. Artichokes: A medium artichoke contains 10.3 grams of fiber. Almost half of the recommend fiber intake for women and a third for men can be achieved from a single artichoke.
  2. Peas: Mostly a source of insoluble fiber, there is 8.6 grams of fiber found in a cooked cup of peas. The green pea is packed with fiber and other properties that support good health.
  3. Okra: There is 8.2 grams of fiber found per cup of okra. Only a cup can provide a third of recommended daily fiber intake.
  4. Acorn Squash: A cup of baked acorn squash contains 9 grams of fiber. Besides, winter squash including pumpkins, butternut squash, spaghetti squash, and acorn squashes are packed with nutrients, and fiber. The brightly colored flesh of these vegetables is high in soluble fiber.
  5. Brussels Sprouts: This vegetable has a balanced amount of soluble and insoluble fibers. In total 7.6 grams of fiber can be found per cup. This vegetable is well known as one of the better high fiber foods.
  6. Turnips: There is 4.8 grams of fiber per half cup of turnips. A great source of fibers and nutrients, turnips can be taken as raw food or it can be cooked.


High Fiber Fruits

There are fiber-rich fruits as well. Raspberries, pears, and cranberries are some of the top fiber-rich foods. There are other fruits as well.

  1. Avocados: This fruit is rich in fiber with 10.5 grams of total dietary fiber per cup (sliced). The fiber content of avocados varies depending on the type i.e. bright green, smooth skinned, and the smaller darker and dimpled variety.
  2. Asian Pears: There is 9.9 grams of fiber per medium fruit, skin on. The fruit is crisp, sweet, and delicious.
  3. Berries: There is total 8 grams of fiber per cup of raspberry. In case of blackberry, the amount is 7.6 grams. Sometimes the combination of both berries yields better result.
  4. Coconut: Each coconut contains 7.2 grams of fiber per cup. Coconut is easy to incorporate into diet. It has 4 to 6 times the amount of fiber as oat bran. Coconut flour and grated coconut are great sources of healthy natural fibers in your diet.
  5. Figs: 1 cup of dried figs contains 14.6 grams of fiber. These fibers are evenly distributed between soluble and insoluble fiber. Dried figs and fresh figs both are actually a great source of fiber.


Higher Fiber Nuts/Grains/Seeds

Nuts, grains and seeds are also fiber-rich foods. Flaxseeds, sesame seeds and almonds are found to be rich in fibers. Herbs and spices are also sources of fibers. Cinnamon is well-known to provide with good amount of fibers.

  1. Nuts: 0.6 grams of fiber are found per 6 almonds. And y Fiber: There is 1.9 grams of fiber per 1 ounce by weight of walnut. Walnut, like other nuts are a way to quickly increase fiber consumption.
  2. Flax Seeds: A tablespoon of flax seeds has 3 grams of fibers. Tons of nutrients, packed in a little seed, flax seeds reduce cholesterol and help to ease the symptoms of menopause.
  3. Chia Seeds: A tablespoon of chia seed can hold 5.5 grams of fibers. Chia seeds are a good source of fibers. They support the digestive health well and they have many other health benefits.
  4. Quinoa: 1 cup cooked quinoa contains 5 grams of fiber. However, it is a seed but it eats like a grain. Grains are high in fiber.

It is important for you to build a good diet plan that can include all kinds of fiber-based foods. Keeping high dietary fiber based foods in breakfast, lunch, and dinner can help you meet the daily requirements.

Last update: March 23, 2017 07:33:41 pm

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