High Fiber Foods for The Typical Diet

 High Fiber Foods

There are two different types of fiber foods: soluble and insoluble. Soluble dietary fiber is a type that dissolves in water and absorbs water during digestion to form a gel-like substance. Soluble fiber is found in foods like oats, peas, beans, fruits, and barley. Insoluble dietary fiber is the second type that doesn’t dissolve in water and stays unchanged during digestion. Insoluble fiber helps promote movement through your digestive system and can be found in foods like whole-wheat flour, nuts, and vegetables such as cauliflower, green beans and potatoes. If you’re trying to increase the fiver in your diet, it’s also important to start slow and increase your dietary fiber intake over time instead of all at once.

Some high fiber foods you can add to your diet include:

1.      Beans – Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soybean), have 9g of fiber in a half-cup serving and are a great source of protein.

2.      Broccoli – Studies have shown that broccoli’s 5g of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.

3.      Berries – Berries get a lot of attention for their antioxidants, but they’re full of fiber. 1 cup of blueberries can give you almost 4g of fiber and there is nearly the same amount in frozen ones too.

4.      Avocados – 1 cup of avocados has 10g of fiber and can be added to toast, salads, entrees and eggs.

5.      Popcorn – There is 1g of fiber in 1 up of popcorn and it has been referred to as the King of Snack Foods.

6.      Whole Grains – Whole grains like whole grain wheat, whole grain pasta, whole grain brown rice and whole grain oats have great amounts of fiber. You want to make sure that the first ingredient in your products should be whole grain.

7.      Apples – Depending on the size of the apple, apples have about 4g of fiber in them. Possibly more when you eat the skin too.

8.      Dried Fruits – figs, prunes and dates are a great source of fiber! They are also really good for those that are struggling with constipation. They are delicious, but don’t eat too much or it can give you cramping and diarrhea.

9.      Potatoes – Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber when they’re not fried in oil and slathered in salt! 1 small potato with the skin can provide about 3g of fiber!

10.  Nuts – nuts aren’t just a great source of protein and healthy fats – sunflower seeds and almonds each have more than 3g of fiber in a serving. Raw or dry roasted are preferred for the best benefits.

A high fiber diet can normalize bowel movements, soften stool, and help maintain bowel health. High fiber foods can also help you feel full as they tend to be more filling than lower fiber foods. Also, good for balancing blood sugar levels. 

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