Top 22 Foods High in Fiber (Vegetables, Fruits, Beans, Legumes, Nuts, & Seeds)

Who said that the gut should absorb everything we eat before it is actually helpful for us? Fiber is an example of the contrary. It is a type of carbohydrate your body can’t absorb. We can’t digest fiber, so it is not used for energy. It is a substance that can’t be digested and is then passed out of our system in stool. Yet, it is a part of a healthy eating plan, and there are minimal recommendations for fiber intake to achieve proper gastrointestinal health.

The amount of fiber your body needs depends on age, gender, physical activity level, and other factors. The recommended daily allowance of fiber is between 30 and 50 grams per day. You can increase the fiber you get by eating whole grains, fruits, vegetables, beans, nuts, and seeds. However, avoiding excessive amounts of fiber is essential because it can cause intestinal discomfort and diarrhea.

Beta-glucans are a type of fiber. They are found in oats, barley, and beans. Psyllium is another type of fiber that is found in wheat and flaxseed. Polydextrose is a type of fiber that is found in fruits and vegetables. These fibers help to keep you regular, and they also help to keep you full. They are called functional fibers because they have additional functions only to create bulk in your stools.

Fiber may reduce your risk for cancer, cardiovascular disease, diabetes, and obesity. It is particularly important to reduce the incidence of colon cancer in patients aged 50 years or older. It is excellent to lower bad cholesterol levels, especially if you’re consuming soluble fiber, which drags cholesterol out of your system. It promotes satiety and reduces calorie intake if you’re struggling with obesity. And it has been found to help patients with type 2 diabetes control their blood sugar.

Thus, it is essential to include food sources with fiber in every meal you consume. What type of foods can you eat? Here’s a list of recommended foods to increase your fiber intake every day:

Vegetables high in fiber

1) Lima beans

These beans are very filling and have about 9 g of fiber per cup. They also contain lots of protein and iron. You can add them to soups, salads, or stews. The type of soluble fiber lima beans contain can also lower bad cholesterol levels and helps you absorb carbs more slowly than the average.