Top 15 High-Fiber Plant-Based Foods That You Must Include In Your Diet

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high fiber foods

This post is based on the High Fiber Diet Foods List that include vegetables, fruits, seeds, and nuts that one must eat in their daily meals.

Fibers are highly important for keeping the health of the body well and lower the chances of gut-related diseases. Fiber leaves the gut undigested and directly ends up in the colon, where it works as foods for gut-friendly bacteria that are crucial for good health.

There are various types of fibers that have different roles in keeping the health up to date, assist in weight in loss, lower blood sugar levels, remove constipation and give a break to the digestive system. 

 Nutritionists suggest a daily intake of fiber for women about 25 grams and men about 38 grams. 

However, what mistake we do is we only consume about 15-17 grams of fibers on a daily basis, which leaves our gut digestion system work improperly and invites many of the gut-related diseases.

Thus, this article contains those rich and high fiber foods that you can easily include in your diet and buy from your nearby stores.

 

List Of 15 High-Fiber Foods 

 

  1. Strawberry: Rather than going for any junk food, strawberry is the much healthier and delicious option to have in a meal whenever the hunger bothers you. They are one of the healthiest fruits on the planet, fully packed with nutrients and antioxidants like manganese, vitamin C, and other essential antioxidants.
  2. Apple: Apples are sweet in taste and can be a significant part of our evening snacks that also satisfy your hunger. Apples are high in fiber content, like about 100 grams of apples contain 2.5 grams of fiber. Thus, you can eat the apple with your meals as a salad or can have a slice of two or three apples for your meals. 
  3. Avocado: Avocado is one of the superfoods containing a plethora of essential nutrients. Avocados are considered as different fruits compared to others, having lots of health benefits. A 100 grams serving of Avocado contains 6.7 grams of fibers per serving, which is a very high amount. There are numerous health benefits of eating avocados like increasing collagen and reducing the risk of chronic diseases.
  4. Pears: Pears are tightly packed with nutrients with lots of tastes and flavors. These can be added to so many meals like salads, smoothies, and dishes. Per serving of 100 grams of Pears contains 3.1 grams of fiber in it. 
  5. Beet Root: It is a type of one of the high fiber vegetables that are nutrients densely contain iron, manganese, potassium, copper, and folate. Beetroots also contain inorganic nitrates, which have significant benefits to regulate appropriate blood pressure. 100 grams of beets contain 2.8 grams of fiber per serving. 
  6. Banana: They are a great source of high amounts of nutrients like potassium, vitamin C and B6. An unripe banana contains a good amount of resistant starch, which is an indigestible carbohydrate that works like a fiber. 100 grams of banana contains 2.6 grams of fiber per serving. 
  7. Carrot: Carrot is again a root vegetable which has a high fiber content with lots of nutrients and vitamins. Carrots are high in vitamin K, B6, beta-carotene, magnesium, and antioxidants like vitamin A. 100 grams of carrots contains 2.8 grams of fiber per serving.   
  8. Brussels Sprout: It is a type of cruciferous vegetable like broccoli that contains nutrients like vitamin K, folate, potassium, and antioxidants that fight cancer. 100 grams of Brussel Sprouts contains 2.6 grams of fiber per serving.
  9. Kidney Bean: These beans are a type of legumes that are high in protein and essential nutrients. Nutritionists considered them as one of the best plant sources of proteins. Kidney Beans also contain good amounts of fiber that make them a nutritionist’s recommended choice. 100 grams of cooked kidney beans contain 6.4 grams of fiber per serving.
  10. Chickpeas: They are the other high amounts of proteins and fiber content foods that are very essential for improving overall health. 100 grams of boiled chickpeas contain 7.6 grams of fiber per serving. 
  11. Quinoa: This is a type of pseudo-cereal, which has recently come into the buzz and is popular among the many health-conscious individuals. Quinoa contains loads of nutrients like iron, zinc, protein, potassium, magnesium, and essential antioxidants. 100 grams of Quinoa contains 2.8 grams of fiber per serving.
  12. Almond: These are most consumable nuts throughout the world, high in healthy fats, magnesium, manganese, and vitamin E. 100 grams of Almonds contains 12.5 grams of fiber per serving.
  13. Chia Seeds: These seeds are popular among health-conscious individuals as they are high in proteins, vitamins, and minerals that are responsible for keeping the body’s health up to date. They are high in calcium, phosphorus, and magnesium. 100 grams of Chia Seeds contains 34.4 grams of fiber per serving.
  14. Dark Chocolate: I know you are extremely happy by reading Dark Chocolates as one of the high fiber foods. Dark Chocolates are the love of most people around the world. They are surprisingly high in antioxidants and other essential nutrients that can lead to improved one’s health. 100 grams of unsweetened dark chocolate contains 10.9 grams of fiber per serving.
  15. Sweet Potatoes: As you may know, sweet potatoes are known for their high fiber content along with the beta-carotene, vitamin B, and other minerals. A medium-sized sweet potato boiled and peeled contains 3.8 grams of fiber, or 100 grams of boiled sweet potatoes contain 2.5 grams of fiber per serving. 

We hope this list of high fiber foods which contains different types of fruits, vegetables and seeds will help you in making your diet super healthy and full of nutrients and fiber in your meals.

If you want to know more about high fiber foods, then checkout the healthline.com

Read More:- Learn about the Iron Rich foods list to include in your daily diet.

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