An estimated 95% of American adults and children don’t meet the recommended daily fiber intake. In America, the average daily fiber intake is estimated to be 16.2 grams .
Fortunately, increasing your fiber intake is relatively easy — simply integrate high fiber foods into your diet.
Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.
Dietary fiber can offer the following benefits when you consume it:
Reducing cholesterol. Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber.
Promoting a healthy weight. High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer.
Adding bulk to the digestive tract. Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
Promoting blood sugar control. It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.
Reducing gastrointestinal cancer risk. Eating enough fiber can have protective effects against certain cancer types, including colon cancer. There are many reasons for this, including that some types of fiber, such as the pectin in apples, may have antioxidant-like properties.
Here are 22 high fiber foods that are both healthy and satisfying:
1: Pears
2: Strawberries
3: Avocado
4: Apples
5: Raspberries
6: Bananas
7: Carrots
8: Beets
9: Broccoli
10: Artichoke
11: Brussels sprouts
12: Lentils
13: Kidney beans
14: Split peas
15: Chickpeas
16: Quinoa
17: Oats
18: Popcorn
19: Almonds
20: Chia seeds
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Healthline Media content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations.
