Fiber is very important in our diet, yet it is one of those nutrients that is not consumed in adequate amounts. The U.S. Department of Agriculture states that the daily Adequate Intake for fiber is set at 25 grams for women and 38 grams for men (USDA, 2017). However, according to the USDA’s national “What We Eat in America” survey data, fiber intake among U.S. consumers averages only 16 grams per day (USDA, 2017).

Most of the time the lack of consumption is not intentional, instead it occurs because we are too busy to remember to add it to our diet. Fiber is important because it helps lower cholesterol levels, and it aids in regulating bowel health. The best way to consume fiber is to add foods high in fiber to regular recipes that you make. I try to make fiber rich foods a daily ritual and therefore, I make sure that I always have foods such as vegetables, fruits, and nuts around the house.

When I put my shopping list together for the week, I go around the kitchen and examine my inventory to ensure that there are fiber rich foods in the home at all times. Below I have listed foods with a high fiber content and some recipe ideas to help you incorporate fiber into your daily diet.

Fiber Rich Foods

1. Raspberries

1 cup of raspberries contains about 8 grams of fiber. Raspberries are also a great source of vitamin C and they contain antioxidants. You can eat raspberries by themselves or in fruit salads, yogurts, and smoothies.

2. Apples

One medium sized apple contains about 4.5 grams of fiber. The beauty about apples is that they can be used for baking. Some recipes of the top of my head include apple muffins and cinnamon apple bread. Apples can also be baked by themselves or dipped in peanut butter. Of course, the best and healthiest way is to eat a fresh apple and enjoy its crispy and juicy flavor.

3. Pears

One medium sized pear contains approximately 5.5 grams of fiber. Pears can be baked or eaten alone. Adding some cinnamon and honey to your pear creates a nice fall flavor.

4. Broccoli

There are about 5 grams of fiber in one cup of broccoli. Broccoli also contains Vitamin C and Vitamin K. This lovely green vegetable can be eaten raw with low-fat dips. It can also be steamed, stir fried, and baked. I like steaming broccoli with sweet onions and then topping my stir-fried rice and chicken with it.

5. Green Peas

Boiled green peas have a very high fiber content of approximately 9 grams of fiber per cup. Green peas also contain vitamin C and potassium. When I think of peas, I immediately think of soup. However, you can also add your peas to a pasta dish or your salad.

6. Brussels Sprouts

One cup of brussels sprouts contains approximately 4 grams of fiber. Brussels sprouts contain vitamin C and vitamin K as well. These nutritious vegetables can be roasted, grilled or sautéed.

7. Oatmeal

One cup of oatmeal contains 5 grams of fiber. Oatmeal is one of those grains that you can utilize for baking of cookies or just to eat plain with some sprinkled cinnamon and a spoonful of honey. I like to add some walnuts, cinnamon, and apple sauce to my oatmeal. This makes for a great healthy desert.

8. Barley

There are about 6 grams of fiber in one cup of barley. Barley can be often found in soups, salads, and cereals. I like to use my barley in recipes such as my Mediterranean roasted veggie mix or in my minestrone vegetable fall soup.

9. Quinoa

One cup of quinoa contains 5 grams of fiber. I use quinoa similar to barley. I add it to salads and all my sauteed and stir-fried dished.

10. Black Beans

Black beans are very high in fiber with a content of 15 grams per cup. Black beans started to have a new meaning for me when my husband made his famous nacho recipe. I also use beans in salads and with stir-fried rice.

11. Lentils

One cup of lentils contains approximately 15.5 grams of fiber. Lentils are not only a great source of fiber but also a great source of protein. I usually add lentils in my soups and salads, but there are many other recipes that lentils can be used in.

12. Chia Seeds

There are about 10 grams of fiber in one ounce of chia seeds. Personally, I prefer to use chia seeds in my smoothies. However, they can also be used in salads, oatmeal and in cereals. I recently tried making a yogurt parfait in which I added chia seeds, raspberries, granola, and a teaspoon of honey. It tasted delicious.

13. Almonds

Almonds contain 3.5 grams of fiber per 1 ounce which amounts to about 23 almonds. Almonds are best when consumed natural, however there is nothing wrong with roasted almonds. I like to add natural almonds to my protein shakes as well as to my oatmeal.

Conclusion

Those are just some of the fiber rich foods. Of course, there are many more, but these are the ones that I have found to be easy to incorporate into my diet. On one of my next articles, I discuss the importance of protein and foods that are protein rich. Please visit the article to educate yourself on your nutrition needs so that you can nourish your mind and body to the best of your ability.

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References:

U.S. Department of Agriculture. (2017). Online Nutrition Resources at Your Fingertips. https://www.usda.gov/media/blog/2015/03/31/online-nutrition-resources-your-fingertips#:~:text=The%20problem%20is%20that%20the,and%2038%20grams%20for%20men!

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