25 High Fiber Foods That Don’t Taste Like Sawdust

Photo credit: bigstock.com

Photo credit: bigstock.com

Everyone knows that fiber is super important. It feeds the gut friendly bacteria in our digestive system, lowers blood sugar levels, fights constipation, lowers the risk of developing colorectal cancer, and encourages weight loss.

Numerous studies show that people who consume the most fiber tend to be the healthiest people. They have lower risks of heart disease, diabetes, obesity, and live longer.

The recommended amount of fiber intake is 38 grams each day for men and 25 grams for women. Most people eat only about half that amount each day. Why? Probably because most people associate high fiber foods with low taste.

It doesn’t have to be that way, however. You can get all the fiber your body needs, the healthy benefits you want, and all the flavor you crave.

Keep reading, we have 25 of the tastiest, high fiber foods to be found on the planet and not one of them includes sawdust!

 

1. Blackberries

Blackberries can be very tart, but when mixed into something like yogurt, they become a sweet treat. With about 7.6 grams of fiber per cup, you can’t go wrong with these sweet but sour berries.

 

2. Pears

No matter which type of pear you prefer, they are tasty, nutritious, and a great source of fiber. One medium sized pear has about 5.5 grams of fiber.

 

3. Peas

Peas are another great source of fiber with about 8.8 grams of fiber in one cooked cup. Add them to soups, stews, green smoothies, salads, or eat them just the way they are!

 

4. Strawberries

Many people think of strawberries as Mother Nature’s candy. They taste so good and are among some of the most nutrient dense foods around. They are also rich in fiber, with 3 grams in one cup of these little red jewels.

 

5. Lima Beans

Although lima beans are not everyone’s favorite, they add an interesting taste to many dishes. Sneak them in any way you can because these have an unbelievable 13.2 grams of fiber per cup of cooked lima beans.

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Frijoles, mexican black beans, on wooden background,

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6.   Avocados

Who doesn’t love avocados? They are loaded with healthy fats, high in potassium, vitamin E, vitamin C, and magnesium! They are also loaded with fiber. One cup of avocado (about 1 large) has 10 grams of healthy fiber. Break out the guacamole!

 

7. Black Beans

You can eat black beans the way they are in many Mexican dishes, add them to soups, salads, or just eat them the way they are. No matter how you eat them, black beans are loaded with protein, complex carbs, and a whopping 15 grams of fiber in one cooked cup of beans. Find out why black is the new green.

 

8. Apples

There is an apple variety to suit every taste, from mild Golden Delicious to the tart Granny Smith. Apples are an easy way to get your fiber and get plenty of delicious flavor as well. One medium sized apple has 4.4 grams of fiber.

 

9.  Dark Chocolate

We did say this list was delicious, did we not? It doesn’t get much sweeter than this! Dark chocolate has tons of health benefits, and that includes being a good source of fiber. Just one ounce a day will get you tons of antioxidants and other nutrients in addition to 3.1 grams of fiber. Don’t wait for Valentine’s Day, have one ounce of dark chocolate every single day.

 

10. Raspberries

Lots of berries on this list, isn’t there? Raspberries are another one that is high in nutrition and in fiber. One cup of these delicate berries has 8 grams of fiber. Keep a bag of them in your freezer for tasty high fiber snacking any time of day or night!

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Sweet Potato Fries

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11. Sweet Potatoes

Another sweet favorite that is loaded with healthy fiber. One medium sweet potato has 3.8 grams of fiber, tons of beta-carotene, and important B vitamins.

 

12. Bananas

Everyone loves bananas and that makes getting your daily fiber easy! One medium sized banana has 3.1 grams of fiber, vitamin C, and plenty of blood pressure lowering potassium. Eating them frozen tastes better than any ice cream on earth!

 

13. Chia Seeds

If you haven’t started adding these to your diet, today is the day to start. These tiny seeds are loaded with nutrition and might just be the best source of fiber in the world. One tiny ounce of chia seeds has 10 grams of fiber. Ladies can get almost half of their daily intake just by consuming 1 ounce of chia seeds!

 

14. Carrots

Crunchy, healthy carrots are high in an important antioxidant, beta-carotene, magnesium, vitamin K and vitamin B6. They are also terrific when it comes to fiber, with a whopping 3.4 grams in one cup of this very low calorie veggie.

 

15. Beets

This is another root vegetable that is high in iron, folates, potassium, magnesium, and, of course, fiber. One cup of beet root has 3.8 grams of fiber and virtually no calories. Always buy organic beets as many of the sugar beets on the market are GM products.

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Photo credit: bigstock.com

Photo credit: bigstock.com

16. Almonds

One of the most popular tree nuts around, almonds is super tasty and high in many nutrients, including fiber. One ounce of shelled almonds has 3.5 grams of fiber as well as plenty of healthy fats, vitamin E, and magnesium. Almonds make one of the best snacks around so feel free to grab a handful!

 

17. Broccoli

Yep, you knew this one would be on this list. Cruciferous vegetables are some of the most nutrient dense foods around, not to mention some of the best fiber rich foods as well. One cup of broccoli has 2.4 grams of fiber.

 

18. Popcorn

Yes! Can you say movie night?! Air popped popcorn is super tasty and super high in fiber with almost no calories. 100 grams of popcorn has 14.5 grams of fiber. Don’t add tons of fat, which is what makes popcorn unhealthy, but try a little turmeric or garlic salt for some natural flavor.

 

19. Lentils

Not only are lentils a great way to stretch your food budget, but they are also super nutritious. Lentils are high in both fiber and protein with one cup of cooked lentils having 15.6 grams of fiber. Also, lentil soup is so good on a cold day!

 

20. Oats

These are probably the healthiest of all grains. Oats are high in minerals, protein, and antioxidants. Oats have a type of soluble fiber called beta-glucan, which has been shown to be super beneficial when it comes to lowering cholesterol levels and blood sugar levels. With 16.5 grams of fiber in one cup of raw oats, is there any reason you shouldn’t be eating more oatmeal?

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old wooden typesetter box with 16 samples of assorted legumes: green, red and French lentils

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21. Kidney Beans

These are popular beans that can give you plenty of protein and plenty of fiber at the same time. Kidney beans have 11.3 grams of fiber in one cooked cup so make Sunday nights chili night at your house!

 

22. Chickpeas

Sometimes called garbanzo beans, chickpeas are another type of legume that is loaded with protein, nutrients, and fiber. One cup of cooked chickpeas has 12.5 grams of fiber and they taste great when added to soups or salads.

 

23. Quinoa

This super popular pseudo-cereal is loaded with protein, iron, potassium, and those ever important antioxidants in addition to their fiber. Quinoa has 1.6 grams in one cup of cooked quinoa.

 

24. Artichokes

Although this vegetable isn’t as popular as it once was but it’s still one of the best sources of fiber around. One average sized artichoke has 6.9 grams of fiber. If you haven’t eaten one lately, maybe it’s time to remember how good these veggies taste!

 

SEE ALSO: Top 40 Foods that Cleanse and Detox the Body Naturally

 

25. Pearled Barley

Barley does a whole lot more than just make great tasting beer; it’s a nutritious grain that has more fiber than oatmeal! Add some to soup, salads, or pasta dishes. With a big 6 grams of fiber per cooked cup, there is no reason why you shouldn’t be eating more of this grain!

References:

Ncbi.nlm.nih.gov

Bmj.com

Amjmed.com