[Healthline] 22 foods with the most fiber


This article is based on scientific evidence, written by experts and tested by experts.

Fiber is extremely important. It is not digested in the stomach and ends up in the colon, in the colon it provides beneficial bacteria for the intestines, so it brings many benefits to the body. Certain types of fiber can also help with weight loss, lower blood sugar, and combat constipation.

The Academy of Nutrition and Dietetics recommends about 14 grams of fiber for every 1,000 calories consumed daily, which equates to about 24 grams of fiber for women and 38 grams for women. male. However, about 95% of adults and children in the US do not meet the recommended daily fiber intake. In the US, the average daily fiber intake is estimated to be 16.2 grams.

What is fiber?

Fibers are carbohydrates that cannot be digested by the body. The human body does not use fiber for energy.

The benefits of consuming fiber can include:

  • Lower cholesterol: In the digestive tract, fiber can help reduce inflammation cholesterol absorption of body.
  • Body weight control: High-fiber foods like fruits and vegetables have fewer calories. In addition, fiber can slow digestion in the stomach, helping to feel fuller for longer.
  • Add large amounts of food to the digestive tract. If the body is suffering from constipation or bloating, indigestion can add fiber to the meal. Natural fiber adds a large amount of food to the digestive tract, because the human body cannot digest it.
  • Helps control blood sugar: The body needs more time to break down foods containing fiber, thereby helping the body maintain more stable blood sugar levels, especially useful for people with diabetes.
  • Reducing the risk of gastrointestinal cancer: Eating enough fiber may have a protective effect against certain types of cancer, including colon cancer. Certain types of fiber, such as the pectin in apples, may have antioxidant-like properties.

Fiber has many health benefits, but it’s important to gradually incorporate fiber-containing foods to avoid bloating. Besides, the uDrinking plenty of water while supplementing with fiber can also help limit these symptoms.

Here are 22 high-fiber foods:

1. Pears (3.1 grams)

Pear is a popular, delicious and nutritious fruit. This is one of the fruits that provide the best fiber.

Fiber content: 5.5 grams in a medium pear or 3.1 grams per 100 grams.

2. Strawberries (2 grams)

Strawberry are a healthy option and can be eaten fresh, plus they are Rich in vitamin C, manganese and many other antioxidants.

Fiber content: 3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams.

3. Avocado (6.7 grams)

Fruit butter is a unique fruit. Instead of being packed with carbs, it’s packed with healthy fats.

Avocados are rich in vitamin C, potassium, magnesium, vitamin E and other B vitamins. They also have many health benefits.

Fiber content: 10 grams in 1 cup of raw butter, or 6.7 grams per 100 grams.

4. Apples (2.4 grams)

Apple is one of the fruits classified as the most delicious, contains a lot of fiber.

Fiber content: 4.4 grams in a medium-sized apple or 2.4 grams per 100 grams.

5. Raspberries (6.5 grams)

Raspberries It has high nutritional value with a very rich taste. They contain a lot of vitamin C and manganese.

Fiber content: One cup of raw raspberries contains 8 grams of fiber, or 6.5 grams per 100 grams.

6. Banana (2.6 grams)

Banana provides a variety of nutrients, including vitamin C, vitamin B6, and potassium.

Green or unripe bananas also contain significant amounts resistant starch , a type of indigestible carbohydrate that functions like fiber.

Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.

Other high-fiber fruits:

  • Blueberry: 2.4g per 100g serving
  • Blackberries: 5.3 grams per 100 grams serving.

7. Carrots (2.8 grams)

Carrot It is a delicious, crunchy, and very nutritious vegetable. They Rich in vitamin K, vitamin B6, magnesium and beta carotene – an antioxidant known to converted to vitamin A in the body.

Fiber content: 3.6 grams in 1 cup of raw carrots, or 2.8 grams per 100 grams.

8. Beets (2.8 grams)

Beets are a root vegetable that are high in nutrients like folate, iron, copper, manganese, and potassium. Beets also contain a lot nitrate Inorganic, is a nutrient that has been shown to have various benefits related to blood pressure regulation and exercise performance.

Fiber content: 3.8 grams per cup of raw beets, or 2.8 grams per 100 grams.

9. Broccoli (2.6 grams)

Broccoli is a cruciferous vegetable and one of the Nutrient-rich foods Best. They High in vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, and packed with antioxidants and cancer-fighting nutrients. Broccoli is also relatively high in protein compared to most vegetables.

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams.

10. Artichoke (5.4 grams)

Artichoke is a thorny plant that is packed with nutrients and is one of the best sources of fiber.

Fiber content: 6.9 grams in 1 cotton, or 5.4 grams per 100 grams.

11. Brussels sprouts (mutton cabbage) (3.8 grams)

Spinach is a cruciferous vegetable, related to broccoli. They are rich in vitamin K, potassium, folate and nutrients anti anti-cancer antioxidants.

Fiber content: 3.3 grams per cup kale, or 3.7 grams per 100 grams.

Other high-fiber vegetables:

Almost all vegetables contain significant amounts of fiber, such as:

  • Kale: 3.6 grams
  • Spinach: 2.2 grams
  • Tomato: 1.2 grams

12. Lentils (7.3 grams)

lentils very cheap and one of the most nutritious foods. They are rich in protein and contain many important nutrients.

Fiber content: 13.1 grams per cup of cooked lentils, or 7.3 grams per 100 grams.

13. Kidney beans (legs) (6.8 grams)

Kidney beans is a common bean. Like other beans , they contain many plant proteins and various nutrients.

Fiber content: 12.2 grams per cup of cooked beans, or 6.8 per 100 grams.

14. Split peas (8.3 grams)

Split peas Made from dried, shelled peas.

Fiber content: 16.3 grams per cup of cooked peas, or 8.3 per 100 grams.

15. Chickpeas (7 grams)

Chickpeas are a legume that is packed with nutrients, including minerals and protein.

Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams.

Other fiber-rich beans:

Almost beans All contain protein, fiber and various nutrients. When properly prepared, they are one of the the source Cheapest quality nutrition.

Other fiber-rich legumes include:

  • Cooked Black Beans: 8.7 grams
  • Edamame cooked : 5.2 grams
  • Cooked lima beans: 7 grams
  • Baked beans: 5.5 grams

16. Quinoa (2.8 grams)

Quinoa has been a popular cereal among health-conscious people in recent years. It contains many nutrients, including protein, magnesium , iron, zinc, potassium and antioxidants, and a few antioxidants.

Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams.

17. Oats (10.1 grams)

Oat is one of the healthiest whole grain foods. They are rich in vitamins, minerals and antioxidants. They are high in a soluble fiber called beta glucan, which has an effect on blood sugar and cholesterol levels.

Fiber content: 16.5 grams per cup of oats, or10.1 grams per 100 grams.

18. Popcorn (popcorn) (14.4 grams)

Increasing the amount of fiber cannot be ignored popcorn, they possibly the best snack. Popcorn is rich in fiber and calories. However, if you add more fat, the ratio of fiber to calories will decrease significantly.

Fiber content: 1.15 grams per cup of popcorn, or 14.4 grams per 100 grams.

Other high-fiber cereals:

Almost all kinds of cereals All contain a lot of fiber.

19. Almonds (13.3 grams)

Almond is a common nut. They are packed with nutrients, including healthy fats, vitamin E, manganese, and magnesium.

Fiber content: 4 grams per 3 tablespoons, or 13.3 grams per 100 grams.

20. Chia seeds (34.4 grams)

Chia seeds are small black seeds that are very popular in the natural health community. They are very nutritious, high in magnesium, phosphorus and calcium. Chia Seeds may also be the best source of fiber.

Fiber content: 9.75 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams.

Other fiber-rich nuts and seeds:

Most nuts and seeds contain significant amounts of fiber. Examples include:

  • Fresh coconut: 9 grams
  • Pistachios: 10 grams
  • Walnuts : 6.7 grams
  • Sunflower seed: 11.1 grams
  • Pumpkin seeds: 6.5 grams

All values ​​above are per 100 grams.

21. Sweet potato (2.5 grams)

Yam is a popular tuber that has a sweet, delicious taste. They are rich in beta carotene, B vitamins and various minerals.

Fiber content: One medium boiled sweet potato (without skin) has 3.8 grams of fiber, or 2.5 grams per 100 grams

22. Dark Chocolate (10.9 grams)

Black chocolate is said to be one of the tastiest foods. They It’s also surprisingly packed with nutrients and is one of the most nutrient-dense and antioxidant-rich foods out there. However, cyeah choose dark chocolate have a cocoa content of 70–95% or more and avoid products that contain added sugar.

Fiber content: 3.1 grams in a 1-ounce piece contains 70–85% cocoa, or 10.9 grams per 100 grams..


Fiber is an important nutrient that can control or lose weight , reduce blood sugar and prevent constipation.

Most people do not meet the amount Daily recommendation is 25g for women and 38g for men. However, let’s try Add some of the above foods to your diet to increase your fiber intake.

Source: https://www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_24

Translated by: Donny Tran

The article is translated and edited by ykhoa.org – please do not reup without permission!

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