Increase Your Fiber Intake by Integrating These 10 High Fiber Foods in Your Diet

People keep telling you to eat more fiber but do you know why it’s so important for you? Since fiber is not digested in your body, it ends up in your colon where it feeds friendly gut bacteria, leading to various health benefits. Perhaps the most touted benefit of consuming dietary fiber — found mainly in whole grains, vegetables, fruits, and legumes — is probably its ability to prevent or relieve constipation, but certain types of fiber may also lower blood sugar levels, promote weight loss products in au, reduce cholesterol, decrease your risk of diabetes and cardiovascular diseases, and improve your overall health. The Academy of Nutrition and Dietetics recommends consuming 24 grams of fiber for women and 38 grams for men, however, most people don’t meet the recommended daily fiber intake. However, here are a few amazing foods you can include in your diet to increase your fiber intake.


Strawberries are a delicious, highly versatile fruit that can be eaten fresh or added to a wide variety of desserts, salads, and smoothies. Top with cream or frozen yogurt for a delicious treat. Strawberries are loaded with manganese, vitamin C, and a whole lot of potent antioxidants, making them one of the most nutrient-dense fruits you can consume. Apart from their high nutritional value, each cup of strawberries contains about 3 grams of fiber.

Dried Fruits

Dried fruits such as dates, prunes, and figs can boost your fiber intake dramatically while adding a zing to your diet. These dried fruits are often recommended for those struggling with constipation. These dried fruits contain a naturally occurring sugar called sorbitol, which helps to maintain a healthy bowel movement and leads to more comfort. However, watch how much you consume these foods, since an overdose can lead to cramping or diarrhea.


This cruciferous vegetable is not only rich in vitamin C, vitamin K, B vitamins, potassium, Folate, iron, and manganese, it also contains a high amount of fiber. Each cup of this vegetable contains almost 2.4 grams of fiber, which can positively support the bacteria in the gut and help you stay healthy and balanced. Broccoli is also a repository of antioxidants and potent cancer-fighting nutrients, which is why we recommend eating a lot of this scrumptious vegetable.


Lentils are not just downright scrumptious, they are also high in protein and loaded with many important nutrients. Each cup of cooked lentils contains a whopping 13.1g of fiber. Try adding kidney beans, peas, or lentils to soups or black beans to a green salad and watch them spruce up your meal plans.


This pseudo-cereal is increasing becoming quite a thing among health-conscious people in the last few years. Not only is it loaded with antioxidants, potassium, zinc, iron, magnesium, and protein, it is also loaded with dietary fiber. In fact a single cup of cooked quinoa contains about 5.2g of dietary fiber.

Chia Seeds

Don’t be fooled by their tiny size! These little black seeds are immensely popular with health aficionados since they are loaded with calcium, phosphorus, calcium, and a treasure trove of other nutrients. Not only they, but they also contain an unbelievable amount of dietary fiber – 9.75 grams per ounce of dried chia seeds! Add them to your granola bars for snacking, whip up some chia pudding for dessert, or mix them into yummilicious jams.

Dark Chocolate

Dark chocolate with a cocoa content of 70–95%, is not only the most sumptuously delicious food on the planet, it also contains lots of nutrients and antioxidants. Not to mention, a 1-ounce piece of dark chocolate contains 3.1 grams of fiber.


These beautiful red vegetables are rich in potassium, manganese, copper, iron, and folate to name a few nutrients. Beets are also loaded with inorganic nitrates, which help them regulate blood pressure. Not only that, a single cup serving of raw beets contained about 3.8g of fiber.


These crunchy, tasty, and nutritious vegetables are not only good for your eyes, but carrots are in fact loaded with beta carotene, magnesium, vitamin B6, and vitamin K. A single cup serving of carrots also provides you with 3.6g of dietary fiber. Toss them in salads or soups, snack on carrot sticks with hummus, or add them to your favorite smoothies!


Bananas are a treasure trove of many nutrients, including vitamin C, vitamin B6, and potassium. However, not only that, bananas contain an amazing amount of dietary fiber – 3.1 grams in a medium-sized banana. Eat them raw or dipped in dark chocolate, whip them in breads and cookies, or simply add them to your peanut butter sandwich!

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