Introduction

Did you know that eating foods high in fiber can help prevent weight gain and other health issues? It’s true! In fact, the best sources of fiber are often found right in your kitchen. We’ve rounded up some of our favorite high-fiber foods below. Let us know if there are any others that we missed!

Fiber is found in plants and cereal grains.

Fiber is a part of a plant that is not digested by the body. It’s also a carbohydrate that does not get absorbed by your intestines, but instead passes through the digestive tract.

Fiber can be found in plants, fruits and vegetables. Fiber comes from two sources: insoluble fiber and soluble fiber. Insoluble fiber helps to maintain regularity and prevent constipation while soluble fiber helps lower cholesterol levels in our bodies.

Food high in fiber helps prevent weight gain and obesity, lowers the risk of heart disease, diabetes and other health problems.

Here are some of the benefits of eating foods high in fiber:

• Lowering cholesterol. Foods high in fiber can help lower blood cholesterol. The American Heart Association recommends that adults eat 20 to 35 grams of fiber daily, with one half coming from soluble sources (found in oats, beans, fruits and vegetables).
• Preventing heart disease. Fiber can help reduce blood pressure and LDL (bad) cholesterol levels by reducing the amount of fat absorbed from food. It also helps keep your digestive system working well so it can remove any waste more easily from your body. This reduces your risk for a heart attack or stroke because less blood has to travel through narrowed arteries due to plaque buildup (atherosclerosis).

Foods that are highest in fiber content include:

Foods that are highest in fiber content include:

• Raspberries – 1 cup raspberries = 8 grams of fiber
• Avocado – 1 medium avocado = 10 grams of fiber.
• Acorn Squash – 1 cup cooked acorn squash = 6 grams of fiber.
• Pears with skin – 1 medium pear with skin = 4 grams of fiber.
• Blackberries – ¼ cup blackberries = 3.5 grams of fiber.

Raspberries

Raspberries are a delicious fruit. They are also high in fiber, antioxidants, vitamin C, vitamin K and manganese! They contain a variety of other nutrients as well including potassium, copper and vitamin E.

Avocado

• Avocado

Avocados are fruits, not vegetables. This is a good thing, because avocados are packed with healthy fats and fiber that can help you maintain a healthy weight. A cup of diced avocado contains 2 grams of dietary fiber (half a woman’s daily recommended intake). Avocados also contain potassium and vitamin E, which work together to support muscle function.

Acorn Squash

Acorn squash is one of the top ten sources of fiber, containing 3 grams per cup. This vegetable is also low in calories and contains some vitamins, minerals, and antioxidants. Acorn squash is a good source of vitamin C and potassium as well as manganese and copper.

Pears with skin

Pears are a great fruit that’s high in fiber and low in calories. They also contain Vitamin C, which is an antioxidant that helps to neutralize free radicals that cause damage to cells. Pears are low on the glycemic index scale, meaning they won’t raise your blood sugar levels like other fruits can do. You can eat pears plain, or add them to oatmeal or yogurt parfaits for extra flavor and nutrition!

Vitamin K is essential for proper blood clotting — it helps your body use calcium effectively so you don’t develop osteoporosis as you age (which is bad news if you’re older). Folate helps prevent birth defects during pregnancy by maintaining healthy neural tube development; folate deficiency can lead to spina bifida or other neural tube defects during pregnancy. The Vitamin C content of pears does more than just keep skin looking healthy—it also boosts iron absorption from non-heme sources such as grains and legumes!

Blackberries

Blackberries are a type of berry that grow on a prickly bush, which makes them hard to harvest. They are native to Europe and Asia, and they were first introduced to the United States in 1806. They were originally called “bramble berries” because they grew in bushes with thorns, but the name was later shortened to blackberry.

Blackberries are very high in fiber (1 cup has 6 grams) and antioxidants (more than other fruits), making them a healthy choice for snacks or breakfast cereal! They also contain vitamins A and C as well as potassium, calcium and magnesium.

Sweet Potato with skin

Sweet potatoes are a great source of fiber. They’re also very filling and rich in antioxidants, vitamins, and heart-healthy potassium. Sweet potatoes are also low on the glycemic index (GI), which means that they won’t cause your blood sugar levels to spike as quickly as other foods do. This makes sweet potatoes good for people with diabetes or who want to lose weight by limiting their intake of carbohydrates.

Sweet potatoes help regulate digestion because they contain insoluble fiber that absorbs water from the large intestine so waste matter moves more easily through it, promoting regular bowel movements and preventing constipation.

Figs (dried)

Figs (dried)

• Calories: 60
• Fat: 0 grams
• Carbohydrates: 15g
• Protein: 1g

When you think of dried fruit, chances are good that figs are not the first thing to come to mind. However, they should be! They’re high in fiber and low in calories. They also contain potassium, calcium and iron—and don’t forget about the vitamins A and C that these little guys provide!

Pearled barley (cooked)

You may have never heard of pearled barley, but it’s a great source of fiber, protein and B vitamins. Barley is also a good source of minerals like iron, calcium and magnesium. It’s important to note that the cooking process reduces the amount of phytonutrients that can be found in this food. However, when prepared correctly you can still receive many benefits from eating pearl barley!

If you’re looking for another way to add more fiber into your diet without having to worry about eating lots of fruits and vegetables all day – try adding some pearl barley into your meals!

Legumes – split peas, chickpeas, lentils (cooked)

Legumes are a great source of fiber, but they’re also high in protein. They provide 6 grams of protein per cup, which is more than any other food group.

Legumes are rich in iron and folate, two vitamins needed to produce red blood cells and make DNA. Iron helps deliver oxygen throughout the body while folate helps with cell division and makes new cells grow. Legumes are also an excellent source of magnesium, which helps build strong bones by keeping calcium in its place; zinc which helps with healing wounds; potassium for electrolyte balance; Vitamin K which plays an important role in bone health; as well as B vitamins such as niacin (B3), pantothenic acid (B5) riboflavin (B2) folate and pyridoxine (B6).

Foods that are high in fiber but lower on the scale include (but not limited to): popcorn (with no added fat), quinoa, almonds, whole-grain pasta, beans, chia seeds, carrots, Artichokes. Most of these foods are also lower in calories. Some foods may cause bloating such as broccoli and beans so it’s best to limit them at first and work your way up to more servings each day.

• Fiber is an important part of a healthy diet. It can help you lose weight, lower cholesterol, prevent constipation and heart disease, fight diabetes and cancer. You should aim for 25 to 35 grams of fiber per day.
• Foods that are high in fiber but lower on the scale include (but not limited to): popcorn (with no added fat), quinoa, almonds, whole-grain pasta, beans, chia seeds, carrots and artichokes. Most of these foods are also lower in calories. Some foods may cause bloating such as broccoli and beans so it’s best to limit them at first and work your way up to more servings each day.*

It’s very important to eat foods high in fiber while limiting foods that contain refined sugars or are processed.

A diet that is high in fiber can help lower your risk of many health problems, including:

• Heart disease
• Diabetes
• Obesity
• Colon cancer (cancer of the colon)
• Constipation

Conclusion

Fiber is an important part of a healthy diet and can help lower your risk for many health conditions. This blog has explained why it’s so essential and where to find it in foods that we eat every day!