When a person includes high-fiber foods in their diet, it has many benefits, such as lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.
Americans should consume 28 grams of fiber per day if they’re following a 2,000 calorie diet, according to the FDA.
Unfortunately, an estimated 95% of American adults and children don’t meet the recommended daily fiber intake. In America, the average daily fiber intake is estimated to be 16.2 grams.
In this article, we provide a list of 12 healthful, high-fiber foods — explaining how much fiber each one has — to help people boost their daily fiber intake.
1. Navy Beans
Navy beans contain 10.5 g per 100 g
Navy beans are by far one of the best sources of fiber, making them the most popular of all the high-fiber foods.
They are also high in protein. Add navy beans to salads, curries, or stews for an extra fiber and protein boost.
2. Broccoli Flowerets
Broccoli is a cruciferous vegetable that is high in vitamins C and A. Cruciferous vegetables also have lots of antioxidant polyphenols.
Broccoli also adds 2.4 grams per cup, or 2.6 grams per 100 grams. And it’s low in calories, so add an extra helping of broccoli to help reach your fiber goals.
The pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruit sources of fiber.
One medium pear contains 5.5 g of fiber or 3.1 grams per 100 grams
Lightly steamed carrots will release more of their beta carotene, but, whether you enjoy them raw or cooked, you’ll get all the benefits of 4.68 grams of fiber in each cup. It takes about 6 cups of carrots to reach the daily recommended fiber intake.
They may be unfamiliar to you now, but this root vegetable is worth getting to know. One cup (sliced) of this mildly sweet veggie contains a steady 7 grams of fiber. Try roasting parsnips as you would potatoes, or dice up and toss into a veggie stew to help kill off hunger pangs.
[Read: 7 Best Drinks for Weight Loss]
Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.
One cup of raw raspberries contains 8 grams of fiber, or 6.5 grams per 100 grams.
Similarly to raspberries, blackberries are full of healthful antioxidants and are a great source of vitamins C and K.
One cup of raw raspberries contains 7.6 grams of fiber, or 6.2 grams per 100 grams.
Apples are a good source of vitamins C and A and folate. Make sure to eat the skin as well as the apple flesh, as the skin contains much of the fruit’s fiber.
One large apple contains 5.4 g of fiber or 2.4 grams per 100 grams
On average, one medium avocado contains around 10-13 grams of filling fiber, or 6.7 grams per 100 grams
The avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats.
Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits. Try them in one of these delicious avocado recipes.
If you’re craving something fruity, bananas are one of the best fiber-rich fruits to have.
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium.
One banana has a little over 3 grams of fiber, or 2.6 grams per 100 grams
Lentils are very cheap and among the most nutritious foods. They’re very high in protein and loaded with many important nutrients.
With 15.6 grams per cup, you’ll need about 2 cups of cooked lentils to reach the daily recommended fiber intake. Lentils are great in all kinds of soups or as the base for veggie burgers.
12. Kidney beans
Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various nutrients.
These beans have almost 7 grams of fiber per 100 grams
Eating more fiber? Read this first!
Before you jump on the fiber bandwagon, a word of caution: Add fiber to your diet slowly. If you aren’t used to a lot of fiber, eating too much can cause bloating and cramping. Increase high-fiber foods gradually over a few weeks to avoid that inflated feeling.
When adding fiber to your diet, be sure to drink enough water. Fiber pulls in water. That’s a good thing, but if you aren’t drinking enough, it can make constipation worse. To keep things moving, drink at least 2 liters of fluids each day. If you increase your fiber slowly and steadily, and drink lots of fluid, your body will adjust.