What Foods Are High-Fiber Foods? List Of Foods You Should Eat

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What Foods Are High-Fiber Foods? List Of Foods You Should Eat

“Health is Wealth.”

Fine, that line is cliched beyond belief. But that doesn’t make it any less true. Health is the most important thing for a human, and good health is the most valuable asset.

One of the most important things to having good health is eating right and keeping your digestive system as strong as possible.

Your digestive system benefits from eating certain kinds of food. And this is where the topic of high-fiber foods comes in. 

High-fiber foods are one of the most-talked topics when it comes to healthy eating habits. But what are high-fiber foods? And more importantly, what is fiber?

What is Fiber?

Fiber, or Dietary Fiber, is a plant-based nutrient. It is a type of carbohydrate. However, unlike regular carbohydrates, fibers cannot be broken down into digestible sugar molecules. So, basically, “dietary fiber” or “fiber” refers to the indigestible parts of plant-based foods.

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There are basically two types of fiber: soluble fiber and insoluble fiber.

Soluble fiber helps in slowing down the emptying process in our stomachs. Soluble fibers are found in food such as fruits, vegetables, oats, barley, legumes, etc.

Insoluble fiber, on the other hand, absorbs water. Insoluble fiber is found in food such as wholegrain bread and cereals, nuts, wheat bran, and the skin of fruits and vegetables.

Importance of Fiber

So, now that the definition is out of the way, the question remains – why is fiber so important for the human body? What does fiber actually do that is considered so important and healthy?

In answer to the question, soluble fiber helps in slowing down the emptying process in our stomachs, in turn making you feel fuller. It also contributes to lowering cholesterol levels and stabilize our blood glucose levels.

Insoluble fiber helps to soften up the contents of our bowels, thus speeding up the process of food passage through the digestive system and keeps the bowel movements regular. It also helps in keeping the bowel environment healthy. 

Foods High in Fiber

The good news for people who want to increase their fiber intake is that it is very easy to do. Fiber is found in many of the foods that we consume daily. It is just a matter of increasing the intake of food that has fiber in it. 

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However, there’s a catch to this. In the process of increasing their fiber intake, most people end up eating food that has higher levels of regular carbohydrates.

Foods that contain a high amount of fiber are good for the digestive system (Photo: Science News)

So, it is also necessary to watch your regular carbohydrates intake along with fiber intake. A foods list of foods that have high fiber and low carbs is given below:

Foods containing almost all fiber:

  • Flax Seeds 
  • Chia Seeds

Foods containing more fiber than usable Carbohydrate:

  • Wheat Bran
  • Unsweetened Coconut
  • Coconut Flour
  • Collard Greens
  • Hass Avocado
  • Spinach
  • Chard 
  • Broccoli
  • Cauliflower
  • Blackberries

About as much usable Carbohydrate as Fiber:

  • Asparagus
  • Celery
  • Eggplant
  • Mushrooms
  • Radishes
  • Red Raspberries
  • Romaine Lettuce

High Fiber but less than usable Carbs:

  • Rice Bran
  • Cabbage
  • Bell Peppers
  • Snow Peas
  • Zucchini Squash
  • Nuts and Seeds
  • Strawberries

A food chart with their fiber content is given below:

Table showcasing foods with amounts of fiber they contain (Photo: Nutrition Australia)

However, you should not eat too much fiber. The acceptable daily intake of fiber for males over 18 years of age is 30 grams, and for females over 18 years is 25 grams.

Additional Benefits of Fiber

In addition to keeping your digestive system healthy and keeping you away from certain diseases, fiber also has other advantages.

Fiber, specifically Soluble Fiber, helps to lose weight. High-Fiber intake has also been shown to help relieve constipation in kids as well as in adults.

Disclaimer: Always consult your doctor if and when you decide to watch your fiber intake. Attempting to increase fiber intake without actually knowing how much fiber your body needs could be counterproductive.