Fiber, we know we need it, but even with all the fiber-added foods we consume, many of us can still have fiber deficiency.

Fiber is a type of carbohydrate that, unlike carbs, cannot be broken down into digestible sugar molecules. When you consume fiber, it passes through the intestinal tract relatively intact, doing a lot of work in its journey.


Fiber is very important to digestion, weight management, blood sugar regulation, cholesterol maintenance, hunger management, and so much more. High fiber foods can help guard against cancer, heart disease, diverticulitis, kidney stones, PMS, obesity, and help to support a healthy digestive tract.


We did a little research and came up with the top 10 must-have foods that can fully maximize your fiber intake.




It has one of the highest fiber contents of any fruit or vegetable. Avocados may help reduce the risk of obesity, heart disease and diabetes, therefore it’s important to include them in your diet.

Half of a normal size avocado provides about 114 calories and 4.6 grams of fiber, or more than 18 percent of the daily value for dietary fiber. Avocados are also an excellent source of mono- and polyunsaturated fats—the "good" kind that can help lower cholesterol and reduce heart-disease risk.




Oatmeal is an excellent source of fiber on its own, but you can further boost the fiber content by adding blueberries, sliced bananas, diced apples or another type of fruit.

A 100-gram serving (3.5 ounces) offers approximately 10 grams of fiber. Normally, you would need 14 grams of fiber in your diet for every 1.000 calories you consume. For example, following a 2.000 calorie diet requires you to get 28 grams of total daily fiber.

Oats also contain a super fiber called beta-glucan, which is the fiber that gives oats its cholesterol lowering effect. This type of fiber will also help slow the digestion of your meal down, allowing you to feel satisfied for several hours.




Steamed, sautéed or mixed in your morning omelet – you can't beat the health benefits of broccoli! As a nutrient-rich vegetable, broccoli is a great source of vit A, vit C, iron, potassium and FIBER. Not just the florets, but also the stems.

100g of broccoli has 2.6g of fiber and it has been linked to fighting everything from heart disease to cancer, helping you lose weight thanks to the assortment of vitamins and minerals it provides.




Spinach ranks in the top 10 vegetables with fiber – 8% might not seem like a lot, but combined with other high fiber foods, it goes a long way in a healthy and delicious meal.

Spinach is also known as a powerful food because of the iron and magnesium it contains, and it is even known to have protein in it.




Asparagus has made it to our list because of its richness in fiber. Asparagus guarantees 8% of your recommended daily value for 100 grams. It may not be as high in fiber as the other vegetables you can have, but eating a healthy diet involves eating a broad range of vegetables that will provide your body with a broad spectrum of vitamins and minerals.




Like its trendier cousins brussels sprouts, broccoli, and kale, cabbage is an amazing source of fiber – at nearly 4 grams per cup and only 44 calories, it provides nearly 1 gram of fiber for every 10 calories.

The fiber richness of cabbage ranks it above a few very healthy legumes, including beans, lentils, and dried peas. This very low "calorie cost" of cabbage fiber makes it easy to add fiber to your diet without adding calories and it can be very helpful in improving digestion of food.




Raspberries are at the top of the list of high fiber fruits. Each cup of raspberries contains about 8 grams of dietary fiber which is more than 1/3 of your total daily need. They also contain health promoting nutrients including vitamins C and B-complex, copper, magnesium and iron.

This fruit may be delicate, but they are a superpower of disease prevention, effectively defending against inflammation, diabetes, cancer and age-related degenerative diseases.




Chia seeds are a quick and easy-to-use source of protein, healthy fats, dietary fiber, minerals, vitamins, and antioxidants, all rolled into one neat package. 1 Tablespoon of chia seeds contains 5.5 grams of fiber. Add them to smoothies or sprinkle them on top of Greek yogurt for a tasty healthy snack.



  1. PLUMS

The fiber content of plums varies, depending on how you eat them. Raw plums are not very impressive with just under 2 grams in each fruit. Cooking them helps release significant amount of extra fiber with as much as 8 grams of fiber per cupful. Preserved plums are even higher in fiber, with more than 12 grams in each cup.




Although they're not as high in fiber as chia seeds are, whole flaxseeds offer up 5.6 grams per two tablespoons. This counts more than what you can get with two bites of broccoli. You can use them just as you would use chia seeds, by sprinkling over salads or mixing into yogurt for a super-satiating snack.



There are many more other foods high in fiber that you can consume daily to ensure that you’re getting enough fiber in your body each day. Here are just a few of them:

  • Carrots
  • Bell Peppers
  • Barley
  • Brown Rice
  • Artichokes
  • Lentils
  • Black beans
  • Green peas
  • Blackberries
  • Pears
  • Whole Wheat Pasta
  • Figs
  • Chickpeas
  • Dates
  • Popcorn
  • Acorn squash
  • Sweet Potato
  • Parsnip
  • Apples
  • Split Peas
  • Almonds
  • Oranges
  • Whole Grain Bread

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