20 Best Fiber Rich Foods!

The best fiber-rich foods  are highly healthy and must always be included in our daily eating  routines . Fiber – we know we need it, but even with all the  fiber-rich foods , most people are still deficient. Are you getting enough fiber?

Due to the lack of a Western diet, it is estimated that the average American consumes about half the recommended amount of dietary fiber per day. This is a big problem, because the best fiber-rich foods can protect against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and help support a healthy digestive tract. That’s why eating a diet  is very important.

Best fiber rich foods:

1. Avocados:

The fiber content of avocados varies depending on the type. There is a difference in fiber content between pale green, smooth-skinned avocados (Florida avocados) and the smaller, darker, dimpled variety (California avocados).

Florida avocados are significantly more insoluble than California avocados. In addition to fiber, avocados are packed with healthy fats that help lower cholesterol and reduce your risk of heart disease.

2. Asian Pears:

Fresh, sweet and delicious, Asian pears contain high levels of fiber but are also rich in omega-6 fatty acids associated with healthy cells, brain and nerve function.

3. Blackberries:

Blackberries are rich in vitamin K , which is associated with increased bone density, while raspberry nutrients are rich in manganese , which helps support healthy bone, skin, and blood sugar levels.

4. Coco:

Coconut products are growing in popularity, for good reason. Coconut has a low glycemic index and is easy to add to your diet. With four to six times the amount of fiber, coconut flour and shredded coconut are great ways to add natural, healthy fiber to your diet. For most baking recipes, you can replace up to 20% coconut flour with other flours.

5. Figs:

Dried or fresh figs are an excellent source of fiber. Unlike many other foods, the nutrients in figs have an almost perfect balance of  soluble and insoluble fiber, and they are associated with lower blood pressure and protection against macular degeneration in addition to the benefits of fiber. Even if you don’t like dried figs, fresh figs are delicious and can be enjoyed on top of cereal, salads and even stuffed with goat cheese and honey for a special dessert.

6. Artichokes:

Low in calories and high in fiber  and essential nutrients, artichokes are a great addition to the diet. An average artichoke accounts for almost half of the recommended consumption  for women and a third for men.

7. Peas:

The humble green pea is packed with fiber and powerful antioxidants , anti-inflammatory properties and wellness-supporting phytonutrients. Frozen peas are available year-round, making them ideal to add to your diet.

8. Okra:

In Brazil, okra is a staple food, and for good reason. It’s packed with nutrients, like calcium, and is easily incorporated into soups and stews.

9. Pumpkin:

Pumpkins are packed with nutrients, the meat is rich in nutrients and  soluble fiber, which slows down the rate of digestion of food, allowing for nutrient absorption. Pumpkin pulp can be roasted in the oven and used as a substitute for white potatoes and other starches. They also make great soups.

10. Brussels sprouts:

As one of the energy-packed cruciferous vegetables, Brussels sprouts are one of the best foods rich in fiber, antioxidants  and anti-inflammatory properties, Brussels sprouts support healthy detoxification and may reduce the risk of some cancers.

11. Turnips:

Packed with essential nutrients and a great source of fiber, turnips can be enjoyed raw or cooked.

12. Black beans:

Black beans are nutrient dense and provide a lot of protein and fiber in your diet. The high content of flavonoids and antioxidants helps fight free radicals , reducing the risk of some types of cancer and inflammatory diseases.

13. Chickpeas:

Chickpeas have been enjoyed around the world for thousands of years. They are rich in essential nutrients, including manganese . In fact, these tiny grains provide 84% of the daily recommended amount of manganese  per cup.

14. Lima beans:

In addition to the excellent amount of fiber, lima beans offer almost 25% of the recommended amount of iron  for women. Manganese helps with  energy production and antioxidants help fight free radicals. Lima beans are part of the healing food diet plan.

15. Peas:

A serving of peas contains one-third of the daily recommended folate , plus more than half of the recommended amount of dietary fiber.

16. Lentils:

In addition to great fiber, lentils are packed with folate that is essential for pregnant women, individuals with liver disease, and people taking certain medications.

17. Nuts:

While relatively small compared to some of the foods mentioned above, nuts are a healthy way to quickly increase your fiber intake.

Additionally, almonds are lower in calories and fat than walnuts, while being higher in potassium and protein . Walnuts, however, have been found to improve verbal reasoning, memory and mood and are believed to support good neurological function.

18. Linseed:

With tons of nutrients packed into a tiny seed, flaxseed lowers cholesterol and relieves menopausal symptoms .

19. Chia seeds:

Chia seeds are a true superfood that is easily incorporated into your diet, they help boost energy, aid digestive health, and have a lot more health benefits.

As with beans and vegetables, some people may experience gas and bloating; increasing water consumption can minimize these symptoms. For some people, soaking chia seeds can prevent these symptoms and help with nutrient absorption.

20. Quinoa:

Quinoa is a truly remarkable seed. All grains are high in fiber, but not all are packed with nutrients. Quinoa’s nutritional profile is amazing and the fact that it’s easier to digest, plus it doesn’t contain gluten. Quinoa is also rich in other essential nutrients such as iron , vitamin B6 , potassium and magnesium .

Magnesium is one of the most underrated yet essential vitamins that protects the heart and helps almost every function in the body. Many people are magnesium deficient and don’t even know it. So not only does it add  to your  diet , but it’s also a true superfood for many other reasons.