what are some high fibre foods

what are some high fibre foods

High-fiber foods are essential for maintaining good digestive health, promoting satiety, and reducing the risk of various chronic diseases. Here is a list of some high-fiber foods:

1. Fruits:

  • Apples: A medium-sized apple contains about 4.4 grams of fiber.
  • Berries (raspberries, blackberries, strawberries): Berries are rich in fiber, with raspberries containing about 8 grams per cup.
  • Pears: A medium-sized pear provides around 5.5 grams of fiber.

2. Vegetables:

  • Broccoli: One cup of cooked broccoli contains about 5 grams of fiber.
  • Carrots: A medium-sized carrot provides around 2 grams of fiber.
  • Brussels sprouts: One cup of cooked Brussels sprouts contains about 4 grams of fiber.

3. Legumes:

  • Lentils: Cooked lentils are very high in fiber, providing about 15.6 grams per cup.
  • Black beans: Cooked black beans contain around 15 grams of fiber per cup.
  • Chickpeas: Cooked chickpeas provide approximately 12.5 grams of fiber per cup.

4. Whole Grains:

  • Oats: One cup of cooked oats contains about 4 grams of fiber.
  • Brown rice: Cooked brown rice provides around 3.5 grams of fiber per cup.
  • Quinoa: Cooked quinoa contains about 5 grams of fiber per cup.

5. Nuts and Seeds:

  • Chia seeds: Two tablespoons of chia seeds provide about 10 grams of fiber.
  • Almonds: One ounce of almonds contains around 3.5 grams of fiber.
  • Flaxseeds: Two tablespoons of flaxseeds provide about 4 grams of fiber.

6. Other High-Fiber Foods:

  • Popcorn: Air-popped popcorn is a high-fiber snack, with about 1.2 grams of fiber per cup.
  • Sweet potatoes: One medium-sized sweet potato provides around 4 grams of fiber.
  • Whole wheat pasta: One cup of cooked whole wheat pasta contains about 6 grams of fiber.

Incorporating these high-fiber foods into your diet can help you meet your daily fiber needs and improve your overall health.