15 Most High Fiber-Rich Foods
Here are 15 of the most fiber-rich foods in the world that you can easily incorporate into your diet:
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- Chia Seeds:
- Chia seeds are a powerhouse of fiber, providing both soluble and insoluble fiber. They can absorb water and expand in your stomach, promoting a feeling of fullness. Read more about chia seeds here: Chia Seeds, Superfood
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2. Lentils:
- Lentils are rich in fiber and an excellent source of plant-based protein. They can be added to soups, stews, or salads.
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3. Beans (Black Beans, Kidney Beans, Chickpeas):
- Beans are versatile and high in fiber. Whether black beans, kidney beans, or chickpeas, they contribute to a satisfying and fiber-rich meal.
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4. Split Peas:
- Split peas, commonly used in soups, are a good source of both soluble and insoluble fiber.
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5. Quinoa:
- Quinoa is a whole grain that is not only high in fiber but also provides a complete source of protein.
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6. Oats:
- Oats are a classic high-fiber food, and oatmeal makes for a nutritious and filling breakfast.
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7. Artichokes:
- Artichokes are rich in fiber, particularly insoluble fiber. They can be a tasty addition to salads or enjoyed as a side dish.
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8. Broccoli:
- Broccoli is a fiber-rich vegetable that also offers numerous vitamins and minerals.
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9. Raspberries:
- Raspberries are among the fruits with the highest fiber content. They are delicious on their own or as part of various dishes. Here is one of my favorite recipes.
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10. Pears:
- Pears are not only sweet and juicy but also high in fiber, especially if you eat them with the skin.
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11. Avocado:
- Avocado is a unique fruit that provides healthy fats and a good amount of dietary fiber. My favorite recipes here: 8 Health Benefits of Avocados – Nutrition Facts
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12. Popcorn:
- When air-popped, popcorn is a whole grain snack that can be a surprisingly good source of fiber.
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13. Brussels Sprouts:
- Brussels sprouts are cruciferous vegetables rich in fiber, vitamins, and antioxidants.
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14. Almonds:
- Almonds are not only a source of healthy fats but also provide a decent amount of fiber when consumed in moderation.
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15. Whole Wheat Pasta:
- Whole wheat pasta contains more fiber than traditional pasta, making it a better choice for those looking to increase their fiber intake.
Incorporating these high-fiber foods into your diet can contribute to improved digestive health, sustained energy levels, and overall well-being. Remember to stay hydrated, as water complements the benefits of a high-fiber diet.
If you need more in-depth information, read all about fiber with Dr. Greger