High Fiber Foods
Health Benefits of Fiber
- Blood sugar control
- Heart Health
- Stroke
- Weight loss and management
- Skin Health
Best High Fiber Foods
- Apples
- The peels are an important source of fiber and nutrients. One medium apple with peel has 4.4 grams of fiber.
- Pears
- One medium pear has 5.5 grams of fiber, which definitely goes a long way towards getting things moving along.
- Broccoli
- A cup of chopped raw broccoli has 2.4 grams of fiber, along with a huge does vitamin C and vitamin K. If you’re cooking it, don’t overcook it, steam or saute until it’s bright green, and leave a bit of bite to help maintain some of the fiber and nutrients.
- Spinach
- A bunch of raw spinach has 7.5 grams of fiber, along with an iron boost.
- Quinoa
- Quinoa is technically a seed, not a grain, but it’s a great source of fiber with 5.2 grams in a one-cup serving (cooked). It’s also a source of protein, with 8.1 grams per cooked cup.
- Beans
- Beans are good for your heart and your colon. These nutritional superstars are full of fiber – for example, cooked black beans have 15 grams per one-cup serving, and white beans have a whopping 18.6 grams in the same amount. Up your bean intake slowly if you’re not used to eating them, to give your digestive system time to adjust.
Sources:
14 High-Fiber Foods You Should Be Eating Everyday
Category: Nutrition, Research and Statistics