Top 7 High Fiber Foods You Should Add To Your Diet


Nx86xdrewssexybody-3Written by: Jenna Barrington

What Is Fiber And Why Do I Need It?

Dietary fiber is the indigestible part of the plant food you eat. It creates bulk in the digestive system as it absorbs water and make it easy for you to pass stool.

Benefits of a high-fiber diet may include:

  • Normal, comfortable bowel movements
  • A healthy colon
  • Low cholesterol levels
  • Good blood sugar levels
  • Aids healthy weight maintenance
  • Prevention of colorectal cancer

According to The Institute of Medicine, men should be getting 30 grams of fiber daily while women should be getting 21 grams. But in reality, most of us aren’t getting enough!

What Are Signs That I’m Not Getting Enough Fiber?

You may not be getting enough fiber if you experience all or some of the following:

  • Constipation
  • Elevated cholesterol in the blood
  • High blood sugar levels
  • Hemorrhoids
  • You’re hungry again within an hour after eating
  • You’re overweight

Any of these symptoms sound familiar? It might be time to boost your fiber intake!

Hit Me With The Top 7 High Fiber Foods I Should Be Eating

#7: Fruits

Raw fruit is an excellent source of dietary fiber. I like to eat fruit in the morning, because it is easy on the digestive system and a good energy boost. It’s best eaten alone due to the rate of absorption being much quicker with fruit than other items (eating fruit with other food can cause fermentation in the gut leading to gas, bloating, etc.).

Post workout is also a great time to eat fruit, because the carbohydrates and sugars will be used to replenish what was lost working out and not cause excess weight.  

Top fiber-rich fruit include:

  • Bananas – 3 grams
  • Pears – 6 grams
  • Oranges – 4 grams
  • Apples – 4 grams
  • Prunes – 6 grams
  • Raisins – 2 grams

#6: Squash

Squash is extremely versatile, easy to grow and contains a decent amount of dietary fiber.

Top fiber-rich squash include (based on fiber content when cooked):

  • Acorn squash – 9 grams
  • Hubbard squash – 7 grams
  • Crookneck squash – 3 grams
  • Summer scallop – 5 grams
  • Zucchini squash – 3 grams
  • Spaghetti squash – 2 grams

#5: Green And Leafy Vegetables

As if green leafy vegetables didn’t have enough health benefits! They are a rich source of fiber as well as minerals, vitamins, phytonutrients and medicinal properties. These are a must for anyone’s diet!

Top fiber-rich leafy veggies include (based on fiber content when cooked):

  • Turnip greens – 5 grams
  • Mustard greens – 5 grams
  • Collard greens – 5 grams
  • Spinach – 4 grams
  • Beet greens – 4 grams
  • Swiss chard – 4 grams

#4: Sweet Peas

There are many different kinds of peas and, considering their small size, they are all very rich in fiber! Peas can be eaten raw, thrown into soups and stirfries, put on salads, dipped in hummus or baked.

Top fiber-rich peas include (based on fiber content when cooked):

  • Split peas- 16 grams
  • Cowpeas- 11 grams
  • Green peas- 14 grams
  • Pigeon peas- 9 grams
  • Podded peas- 5 grams

#3: Berries

Berries are nature’s candy. They are full of disease-fighting antioxidants, nutrients, minerals and dietary fiber. Instead of reaching for processed snacks, choose a handful of raw berries.

Top fiber-rich berries include:

  • Elderberries – 10 grams
  • Blackberries – 8 grams
  • Loganberries – 8 grams
  • Raspberries – 8 grams
  • Boysenberries – 7 grams
  • Gooseberries – 6 grams
  • Currants – 5 grams
  • Blueberries – 4 grams
  • Strawberries – 3 grams

#2: Beans

Beans, by the serving, are one of the richest sources of fiber to be found. There are lots of varieties to choose from and hundreds of ways to incorporate them into your diet.

Soaking and/or sprouting beans makes them easier to digest (no gas or bloating) and more nutrient-rich.

Top fiber-rich beans include:

  • Black beans -15 grams
  • Black turtle soup beans – 17 grams
  • White beans – 19 grams
  • Yellow beans – 18 grams
  • Pinto beans – 15 grams
  • Garbanzo beans – 12 grams
  • Adzuki beans – 17 grams
  • Lima beans – 14 grams
  • French beans – 17 grams
  • Lentils – 16 grams
  • Kidney beans – 16 grams
  • Navy beans – 19 grams

#1: Bran

Bran is the outside layers of cereal grain. There are many different kinds, some of which are gluten-free. Bran is a rich source of dietary fiber and essential fatty acids and also contains some protein, vitamins and minerals.

Top fiber-rich sources of bran include:

  • Corn bran – 22 grams
  • Oat bran – 12 grams
  • Wheat bran – 12 grams
  • Rice bran – 6 grams


Don’t suffer needlessly! If you have poor digestion, constipation or other similar issues, try tweaking your diet to add more foods that are rich in fiber and other health-boosting nutrients and see where it takes you – I think you’ll like the outcome.

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Jenna Barrington
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Jenna Barrington

Jenna Barrington is studying Therapeutic Nutrition and Holistic Medicine and aspires to be a practitioner, teacher and writer. She is passionate about education and helping others take control of their health.

Jenna lives with her husband in Utah and loves writing, cooking, green smoothies, training her dog, Japanese, spending time at the ocean, bungee jumping, walking barefoot in the grass and being with her family.
Jenna Barrington
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