Home Foods 30 high-fiber foods you should eat right now

30 high-fiber foods you should eat right now

34
0

Eating high-fiber foods can do you lots of good than you can imagine but most people don’t know which types of high-fiber foods to eat.

That’s while we compile this list of high-fiber foods you should start eating this year and beyond.

Eating a diet high in fiber can have many benefits for your overall health, including reducing the risk of heart disease, diabetes, and certain types of cancer.

Fiber is important for maintaining a healthy digestive system and keeping you feeling full and satisfied.

30 high-fiber foods everyone should start eating

Here is a list of 30 high-fiber foods that you should consider adding to your diet:

1. Lentils

Lentils-high-fiber foods

Lentils are a type of legume that is widely consumed in many parts of the world.

They are a staple food in many cultures and are known for their high nutritional value.

Lentils are a good source of dietary fiber, with one cup of cooked lentils providing 15.6 grams of fiber.

They are also a good source of protein, with one cup providing 18 grams of protein.

Lentils are also a good source of many essential minerals, such as iron, potassium, and zinc, and are a good source of folate.

Lentils also contain several antioxidants and phytochemicals that may help to protect against certain types of cancer.

Lentils come in different colours like green, brown, black, red and yellow.

They are also available in different forms like whole, split or ground.

They can be used in a variety of dishes such as soups, stews, curries, salads, and vegetarian burgers.

Lentils are also used to make lentil flour, which can be used as a gluten-free alternative to wheat flour in baking.

Lentils are also relatively easy to cook and do not require pre-soaking, making them a convenient food to have on hand.

2. Black beans

Black beans

Black beans, also known as black turtle beans, are a type of legume that is commonly consumed in many parts of the world, particularly in Latin American and Caribbean cuisines.

They are known for their rich, earthy flavour and high nutritional value.

Black beans are a good source of dietary fiber, with one cup of cooked black beans providing 15 grams of fiber.

They are also a good source of protein, with one cup providing 15 grams of protein.

Black beans are also a good source of many essential minerals, such as iron, potassium, and zinc, and are a good source of folate.

They are also a rich source of antioxidants and phytochemicals that may help to protect against certain types of cancer.

Black beans can be used in many dishes such as soups, stews, chilli, burritos, tacos, and salads.

They can be used as an ingredient in vegetarian dishes, and can also be used to make black bean burgers, black bean hummus, and black bean dip.

They can also be used as a meat substitute in dishes such as black bean enchiladas.

Black beans are also relatively easy to cook and do not require pre-soaking, making them a convenient food to have on hand.

3. Chickpeas

Chickpeas

Chickpeas, also known as garbanzo beans, are a type of legume that is widely consumed in many parts of the world.

They have a nutty, slightly sweet flavour and a firm texture.

They are a staple food in many cultures, particularly in Mediterranean and Middle Eastern cuisines.

Chickpeas are a good source of dietary fiber, with one cup of cooked chickpeas providing 12.5 grams of fiber.

They are also a good source of protein, with one cup providing 14.5 grams of protein.

 Chickpeas are also a good source of many essential minerals, such as iron, potassium, and zinc, and are a good source of folate.

They are also a rich source of antioxidants and phytochemicals that may help to protect against certain types of cancer.

Chickpeas are versatile and can be used in many dishes such as salads, soups, stews, curries, falafel, hummus, and vegetarian burgers.

They can be mashed and mixed with herbs and spices to make a dip or spread called hummus.

They can also be used to make a flour called besan which is used in various dishes.

Chickpeas are also relatively easy to cook and do not require pre-soaking, making them a convenient food to have on hand.

4. Split peas

Split peas

Split peas are a type of legume that is formed from field peas that have been dried and then split in half along their natural seam.

They have a mild, slightly sweet flavour and a creamy texture.

They are commonly used in soups and stews, particularly in Western and Northern European cuisines.

Split peas are a good source of dietary fiber, with one cup of cooked split peas providing 16.3 grams of fiber.

They are also a good source of protein, with one cup providing 16 grams of protein.

Split peas are also a good source of many essential minerals, such as iron, potassium, and zinc, and are a good source of folate.

They are also a rich source of antioxidants and phytochemicals that may help to protect against certain types of cancer.

Split peas are typically used to make soups and stews, and can be used as a thickener in other dishes.

They can also be used to make split pea hummus, split pea falafel, and split pea fritters.

They are also relatively easy to cook and do not require pre-soaking, making them a convenient food to have on hand.

Read also #1 Solution To Supporting Healthy Blood Sugar

5. Artichokes

Artichokes

Artichokes are a type of vegetable that belongs to the thistle family.

They have a unique, slightly nutty and earthy flavour and a tender, yet slightly crunchy texture.

They are commonly consumed in Mediterranean and Californian cuisines.

Artichokes are a good source of dietary fiber, with one medium artichoke providing 6.5 grams of fiber.

They are also a good source of vitamin C and potassium.

Artichokes also contain several antioxidants, such as silymarin and cynarin, which have been shown to have liver-protective properties and may help lower cholesterol levels.

Artichokes can be prepared and eaten in several ways.

The most common method is steaming or boiling the whole artichoke and then eating the fleshy part of the leaves and the heart.

The heart of the artichoke is considered the most flavorful and tender part.

They can also be grilled, stuffed, and served as a side dish or appetizer.

Artichokes can also be used to make dips and spreads.

They are also available in canned, jarred, and frozen forms.

6. Broccoli

Broccoli

Broccoli is a type of vegetable that belongs to the cruciferous family, which also includes cauliflower, kale, and cabbage.

It has a slightly bitter taste and a crunchy texture.

It is a popular vegetable and widely consumed around the world.

Broccoli is a good source of dietary fiber, with one cup of cooked broccoli providing 5.1 grams of fiber.

It is also a good source of vitamin C, vitamin K, and potassium.

It contains a high amount of antioxidants like glucosinolates, flavonoids, and carotenoids, which have been linked to cancer prevention and other health benefits.

Broccoli can be eaten raw or cooked, it can be steamed, sautéed, stir-fried, or roasted.

It can also be used in soups, stews, and casseroles.

It can be paired with a variety of ingredients and seasonings, such as garlic, lemon, and Parmesan cheese.

It can also be blended and used in smoothies.

Broccoli is also available in frozen form and can be added to dishes as a quick and convenient option.

7. Brussels sprouts

Brussels sprouts

Brussels sprouts are a type of vegetable that belongs to the cruciferous family, which also includes broccoli, cauliflower, and cabbage.

They have a slightly bitter taste and a crunchy texture.

They are commonly consumed in Western Europe, particularly in Belgium, where they originated.

Brussels sprouts are a good source of dietary fiber, one cup of cooked Brussels sprouts provides 3.8 grams of fiber.

They are also a good source of vitamin C, vitamin K, and potassium.

They contain a high amount of antioxidants like glucosinolates, flavonoids, and carotenoids, which have been linked to cancer prevention and other health benefits.

Brussels sprouts can be eaten raw or cooked, they can be steamed, sautéed, stir-fried, or roasted.

They can also be used in soups, stews, and casseroles.

They can be paired with a variety of ingredients and seasonings, such as garlic, lemon, and Parmesan cheese.

They are also available in frozen form and can be added to dishes as a quick and convenient option.

It can also be grilled, fried, and even pickled.

Roasting is considered one of the most popular methods of cooking Brussels sprouts which brings out a slightly sweet and nutty flavour in them.

8. Avocados

Avocados

Avocados are a type of fruit that is widely consumed in many parts of the world including my country Nigeria too.

They are known for their creamy, rich texture and mild, slightly nutty flavour.

They are often referred to as “alligator pears” due to their shape and rough green skin.

Avocados are a good source of dietary fiber, with one medium avocado providing 6.7 grams of fiber.

They are also a good source of healthy monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.

They are also a good source of potassium and contain vitamins such as vitamin K, vitamin E, and vitamin C.

Avocados can be eaten raw or cooked, they can be mashed and used as a spread or dip, such as guacamole.

They can be added to sandwiches, salads, and soups.

They can also be used as a thickener or creaminess to smoothies and shakes.

 It can also be used as a fat replacement in baking, and as a replacement for butter or oil.

Avocados are also available in frozen form and can be added to dishes as a quick and convenient option.

9. Raspberries

Raspberries

Raspberries are a type of berry that is widely consumed and enjoyed for its sweet and slightly tart flavour.

They are a popular ingredient in many desserts and are often used in jams, jellies, and preserves.

They are a good source of dietary fiber, with one cup of raspberries providing 8 grams of fiber.

They are also a good source of vitamin C, vitamin K, and manganese.

They are also a good source of antioxidants such as anthocyanins, which can help protect against certain types of cancer and unnecessary weight gain.

Raspberries can be eaten fresh, frozen, or dried. It can be added to cereal, oatmeal, yoghurt, and smoothies.

They can also be used in baking, such as in pies, tarts, and cakes.

Raspberries can also be used to make sauces, jams, and syrups.

They can be paired with chocolate, cream, and other sweet ingredients to make desserts.

 Raspberries can also be added to salads, sandwiches, and savoury dishes for a burst of flavour and colour.

10. Blackberries

Blackberries

Blackberries are a type of berry that is closely related to raspberries and have a similar flavour profile with a slightly sweeter and more complex taste.

They are widely consumed and enjoyed for their sweet and slightly tart flavour.

They are a popular ingredient in many desserts and are often used in jams, jellies, and preserves.

They are a good source of dietary fiber, with one cup of blackberries providing 7.6 grams of fiber.

They are also a good source of vitamin C, vitamin K, and manganese.

They are also a good source of antioxidants such as anthocyanins, which can help protect against certain types of cancer.

Blackberries can be eaten fresh, frozen, or dried.

They can be added to cereal, oatmeal, yoghurt, and smoothies.

Blackberries can also be used in baking, such as in pies, tarts, and cakes.

Blackberries can also be used to make sauces, jams, and syrups.

They can be paired with chocolate, cream, and other sweet ingredients to make desserts.

Blackberries can also be added to salads, sandwiches, and savoury dishes for a burst of flavour and colour.

Blackberries can also be made into wine and other alcoholic beverages.

Blackberries are also often used in making various syrups, sauces and jams.

11. Pears

Pears

Pears are a type of fruit that is widely consumed and enjoyed for their sweet and slightly gritty texture.

They are a good source of dietary fiber, with one medium pear providing 5.5 grams of fiber.

They are also a good source of vitamin C and potassium.

Pears contain antioxidants such as flavonoids and carotenoids, which can help protect against certain types of cancer.

Pears can be eaten raw or cooked, they can be sliced and added to salads, sandwiches and savoury dishes.

They can also be used in baking, such as in pies, tarts, and cakes.

Pears can also be used to make sauces, jams, and syrups.

They can be paired with cheese, nuts, and other savoury ingredients to make appetizers.

Pears can also be poached, grilled, canned, or dried.

Pears can also be used as a base for a wide range of alcoholic beverages.

Pears are also a popular ingredient in many desserts and are often used in jams, jellies, and preserves.

12. Apples

Apples

Apples are a type of fruit that is widely consumed and enjoyed for their sweet and slightly tart flavour.

They are a popular ingredient in many desserts and are often used in jams, jellies, and preserves.

Apples are a good source of dietary fiber, with one medium apple providing 4 grams of fiber.

Apples are also a good source of vitamin C, vitamin K, and potassium.

Apples contain antioxidants such as flavonoids and carotenoids, which can help protect against certain types of cancer and help in losing weight fast.

Apples can be eaten raw or cooked, they can be sliced and added to salads, sandwiches, and savoury dishes.

They can also be used in baking, such as in pies, tarts, and cakes.

Apples can be paired with cheese, nuts, and other savoury ingredients to make appetizers.

Apples can also be canned, dried, or juiced.

Apples can be used in making various apple-based desserts and drinks.

Apples are also a popular snack and can be enjoyed on their own or with nut butter or cheese.

13. Oranges

Oranges

Oranges are a type of citrus fruit that is widely consumed and enjoyed for its sweet and slightly tangy flavour.

Oranges are a good source of dietary fiber, with one medium orange providing 3 grams of fiber.

They are also a good source of vitamin C, which is an essential nutrient for maintaining a healthy immune system.

Oranges also contain Vitamin A, folate, and potassium. Oranges contain antioxidants such as flavonoids and carotenoids, which can help protect against certain types of cancer and other health issues.

Oranges can be eaten raw, they can be peeled and eaten as a snack or segmented and added to salads and other dishes.

The juice can also be extracted and consumed as a drink or used to make marinades and sauces.

Orange zest can also be used to add flavour to baked goods, desserts, and savoury dishes.

Oranges can also be used to make jams, jellies, and preserves.

Oranges are also widely used in making various orange-based desserts and drinks

14. Strawberries

Strawberries

Strawberries are a type of berry that is widely consumed and enjoyed for their sweet and slightly tart flavour.

They are a popular ingredient in many desserts and are often used in jams, jellies, and preserves.

They are a good source of dietary fiber, with one cup of strawberries providing 3 grams of fiber.

They are also a good source of vitamin C and manganese.

Strawberries contain antioxidants such as flavonoids and ellagic acid, which can help protect against certain types of cancer and other health issues.

Strawberries can be eaten fresh, frozen, or dried.

Strawberries can be added to cereal, oatmeal, yoghurt, and smoothies.

It can also be used in baking, such as in pies, tarts, and cakes.

They can also be used to make sauces, jams, and syrups. They can be paired with chocolate, cream, and other sweet ingredients to make desserts.

Strawberries can also be added to salads, sandwiches, and savoury dishes for a burst of flavour and colour.

They are also a popular ingredient in many desserts and are often used in jams, jellies, and preserves.

15. Peas

Peas

Peas are a type of vegetable that belongs to the legume family. They are small, round, and come in green colour.

Peas have a sweet and slightly starchy taste and a tender texture.

Peas are a good source of dietary fiber, with one cup of cooked peas providing 8 grams of fiber.

Peas are also a good source of protein, with one cup providing 8 grams of protein.

Peas are also a good source of many essential vitamins and minerals such as vitamin A, vitamin K, vitamin C, and iron.

Peas can be eaten fresh or frozen, they can be added to soups, stews, curries, and casseroles.

Peas can also be mashed and used as a spread or dip.

They can be paired with bacon, ham, butter, and other savoury ingredients to make side dishes.

Peas are also popular in many dishes such as pea soup, pea risotto, and pea curry, and also as an ingredient in many salads.

Frozen peas are a convenient option, as they can be quickly and easily added to dishes without the need for prior preparation.

16. Sweet potatoes

Sweet potatoes

Sweet potatoes are a type of root vegetable that is widely consumed and enjoyed for their sweet, slightly nutty flavour and starchy texture.

They are a good source of dietary fiber, with one medium sweet potato providing 3 grams of fiber.

They are also a good source of vitamin A, vitamin C, and potassium.

Sweet potatoes contain antioxidants such as beta-carotene, which can help protect against certain types of cancer and other health issues.

Sweet potatoes can be eaten raw or cooked, they can be baked, boiled, fried, or grilled.

Sweet potatoes can be mashed and used as a spread or dip. They can also be used in baking, such as in pies, tarts, and cakes.

It can also be used in soups, stews, curries, and casseroles.

Sweet potatoes can be paired with butter, maple syrup, brown sugar, and other sweet ingredients to make side dishes.

Sweet potatoes are also popular in many dishes such as sweet potato fries, sweet potato pie, and sweet potato curry, and also as an ingredient in many salads.

Sweet potatoes can also be used in making sweet potato chips, sweet potato noodles and Sweet potato smoothies.

17. Quinoa

Quinoa

Quinoa (pronounced KEEN-wah) is a type of grain that is grown primarily in South America.

It is considered a “superfood” because it is a complete protein, containing all of the essential amino acids, and is also a good source of dietary fiber, with one cup of cooked quinoa providing 5 grams of fiber.

It is also a good source of many essential vitamins and minerals such as magnesium, manganese, phosphorus, and folate.

Quinoa has a slightly nutty taste and a slightly crunchy texture.

It can be prepared and eaten in a variety of ways.

It can be cooked and used as a side dish, similar to rice or pasta.

It can also be added to soups, stews, and salads for added texture and flavour.

It can also be made into flour and used in baking, such as in pieces of bread and crackers.

Quinoa is a versatile ingredient and can also be used in making cakes, puddings and pies.

It can also be used in making breakfast porridge, and also as an ingredient for making various vegetarian burgers.

18. Oats

Oats

Oats are a type of cereal grain that is commonly consumed as a breakfast food in the form of oatmeal.

Oats are also used as an ingredient in a variety of other food products such as granola, muesli, and oatmeal cookies.

Oats are a good source of dietary fiber, with one cup of cooked oats providing 4 grams of fiber.

Oats are also a good source of protein, magnesium, and potassium.

Oats contain a type of soluble fiber called beta-glucan, which has been shown to lower cholesterol levels and reduce the risk of heart disease.

Oats are also a source of antioxidants and minerals.

The oats can be consumed in many forms like Rolled oats, Steel cut oats, Quick oats etc.

The most common form of oats is Rolled oats which are flattened by rollers and are used for making oatmeal and other food products.

19. Barley

Barley

Barley is a type of cereal grain that is widely grown and cultivated around the world.

It is a good source of dietary fiber, with one cup of cooked barley providing 6 grams of fiber.

It is also a good source of many essential vitamins and minerals such as selenium, phosphorus, and magnesium.

Barley contains niacin, thiamin, and vitamin B6 which are essential for the proper functioning of the nervous system.

Barley has a slightly nutty taste and a chewy texture.

It can be prepared and eaten in a variety of ways, including as a side dish, similar to rice or pasta, or used in soups and stews.

Barley can also be made into flour and used in baking, such as in pieces of bread, crackers and barley pancakes.

Barley is also a popular ingredient in many breakfast kinds of cereal, and can also be used to make beer and other alcoholic beverages.

Barley is also an ingredient in various traditional dishes such as barley risotto and barley soup.

The pearled barley is most commonly used, which is barley that has had the outer husk and bran removed, but barley groats which are barley that has been hulled but not pearled are also available and considered healthier than pearled barley.

20. Brown rice

Brown rice

Brown rice is a type of whole-grain rice that is widely consumed and enjoyed for its nutty flavour and chewy texture.

It is considered a healthier alternative to white rice because it is less processed and retains more of its natural nutrients.

Compared to white rice, brown rice is a good source of dietary fiber, with one cup of cooked brown rice providing 3.5 grams of fiber.

It is also a good source of many essential vitamins and minerals such as manganese, selenium, and magnesium.

Brown rice contains antioxidants and phytonutrients that can help in preventing chronic diseases.

Brown rice can be prepared and eaten in a variety of ways, including as a side dish, similar to white rice or as an ingredient in soups, stews, and casseroles.

It can also be made into flour and used in baking, such as in slices of bread and crackers.

Brown rice can also be used in making sushi, and also as an ingredient for making various vegetarian burgers.

It can also be used to make a healthy breakfast porridge and can be added to salads and stir-fries for added texture and flavour.

Brown rice is also a popular ingredient in many traditional dishes such as jambalaya, and paella.

21. Whole wheat bread

Whole wheat bread

Whole wheat bread is a type of bread that is made using whole wheat flour, as opposed to refined white flour.

Whole wheat flour is made by grinding the entire wheat kernel, including the bran, germ, and endosperm.

This results in bread that is higher in dietary fiber, vitamins and minerals, compared to white bread.

One slice of whole wheat bread typically provides around 2-3 grams of dietary fiber.

It is also a good source of many essential vitamins and minerals such as B vitamins, iron, and zinc.

Whole wheat bread contains antioxidants and phytochemicals that can help in preventing chronic diseases.

Whole wheat bread can be eaten as a sandwich, toast, or with butter and jam.

It can also be used in making French toast, bread pudding, and croutons.

Whole wheat bread can also be used in making sandwiches, burgers, and other savoury dishes.

It is often considered a healthier alternative to white bread because of its higher fiber content and higher nutrient density.

It is also a good source of energy and can help you feel full for a longer time.

22. Whole wheat pasta

Whole wheat pasta

Whole wheat pasta is a type of pasta that is made using whole wheat flour, as opposed to refined white flour.

Whole wheat flour is made by grinding the entire wheat kernel, including the bran, germ, and endosperm.

This results in pasta that is higher in dietary fiber, vitamins and minerals, compared to white pasta.

One serving of whole wheat pasta typically provides around 6-7 grams of dietary fiber.

It is also a good source of many essential vitamins and minerals such as B vitamins, iron, and zinc.

Whole wheat pasta contains antioxidants and phytochemicals that can help in preventing chronic diseases.

Whole wheat pasta can be prepared and served in a variety of ways, including with tomato sauce, pesto, or cream-based sauces.

It can also be used in pasta salads, casseroles, and soups.

It can also be paired with meats, seafood, vegetables, and cheese.

Whole wheat pasta is considered a healthier alternative to white pasta because of its higher fiber content, and higher nutrient density.

It is also a good source of energy and can help you feel full for a longer time.

Whole wheat pasta also has a nuttier and slightly more robust flavour than white pasta.

23. Chia seeds

Chia seeds

Chia seeds are small, black or white, oval-shaped seeds that come from the Salvia hispanica plant, a type of flowering plant that is native to Mexico and Central America.

They are considered a “superfood” because they are a good source of dietary fiber, with one ounce (about 2 tablespoons) of chia seeds providing 11 grams of fiber.

They are also a good source of healthy omega-3 fatty acids, antioxidants, and minerals such as calcium, phosphorus, and manganese.

Chia seeds can be eaten raw or cooked, they can be added to yoghurt, oatmeal, smoothies, and baked goods.

They can also be used to make chia pudding by mixing them with a liquid such as milk, yoghurt or fruit juice and letting them soak for a few hours.

The mixture will thicken and become gel-like, creating a pudding-like consistency.

They can also be used as a thickener for sauces and soups.

They can also be sprinkled on top of cereal, yoghurt, or salad.

Chia seeds are also a popular ingredient in many traditional dishes such as chia fresca, a traditional Mexican drink made from chia seeds and lime juice.

24. Flaxseed

Flaxseed

Flaxseed, also known as linseed, is a small, golden or brown-coloured seed that comes from the flax plant.

It is considered a “superfood” because it is a good source of dietary fiber, with one ounce (about 2 tablespoons) of flaxseed providing 8 grams of fiber.

They are also a good source of healthy omega-3 fatty acids, antioxidants, and minerals such as manganese and magnesium.

They are also rich in lignans, a type of phytoestrogen that has been linked to various health benefits.

Flaxseed can be eaten raw or cooked, they can be added to yoghurt, oatmeal, smoothies, and baked goods.

They can also be used as a replacement for eggs in baking by mixing them with water to create a gel-like texture.

They can also be used as a thickener for sauces and soups. They can also be sprinkled on top of cereal, yoghurt, or salad.

It’s important to note that whole flaxseed can’t be digested by the body, so it should be ground before eating to get the most of its benefits.

Whole flaxseed can be stored for longer periods of time without going rancid, but once ground it should be stored in the fridge and used within a few weeks to maintain its freshness.

25. Almonds

Almonds

Almonds are a type of tree nut that is widely consumed and enjoyed for their rich, buttery flavour and crunchy texture.

They are a good source of dietary fiber, with one ounce (about 23 almonds) providing 3.5 grams of fiber.

They are also a good source of healthy fats, protein, and vitamin E.

Almonds contain antioxidants such as flavonoids and phenolic acids, which can help protect against certain types of cancer and other health issues.

Almonds can be eaten raw, roasted, or blanched, they can be added to cereal, oatmeal, yoghurt, and smoothies.

They can also be used in baking, such as in cakes, cookies, and bread.

They can also be used to make almond butter, almond milk, and almond flour.

They can be paired with cheese, honey, and other savoury ingredients to make appetizers.

They are also a popular ingredient in many traditional dishes such as marzipan, a sweet almond paste and also used in making various desserts.

Almonds are also a great snack and can be enjoyed on their own or with fruits, nuts, and seeds.

26. Walnuts

Walnuts

Walnuts are a type of tree nut that is widely consumed and enjoyed for their rich, buttery flavour and crunchy texture.

They are a good source of dietary fiber, with one ounce (about 14 halves) providing 1.9 grams of fiber.

They are also a good source of healthy fats, protein, and minerals such as manganese and copper.

Walnuts contain antioxidants such as flavonoids and phenolic acids, which can help protect against certain types of cancer and other health issues.

Walnuts can be eaten raw, roasted, or cand, they can be added to cereal, oatmeal, yoghurt, and smoothies.

They can also be used in baking, such as in cakes, cookies, and loaves of bread.

They can also be used to make walnut butter and used as a spread.

They can be paired with cheese, honey, and other savoury ingredients to make appetizers.

They are also a popular ingredient in many traditional dishes such as walnut cakes, and also used in making various desserts.

Walnuts are also a great snack and can be enjoyed on their own or with fruits, nuts, and seeds.

They are also known to be beneficial for heart health as they are rich in omega-3 fatty acids which can help lower the risk of heart disease.

27. Pistachios

Pistachios

Pistachios are a type of tree nut that is widely consumed and enjoyed for their unique, slightly sweet and slightly salty flavour and crunchy texture.

They are a good source of dietary fiber, with one ounce (about 49 kernels) providing 3 grams of fiber.

They are also a good source of healthy fats, protein, and minerals such as potassium and phosphorous.

Pistachios contain antioxidants such as lutein, zeaxanthin, and gamma-tocopherol, which can help protect against certain types of cancer and other health issues.

Pistachios can be eaten raw, roasted, or salted, they can be added to cereal, oatmeal, yoghurt, and smoothies.

They can also be used in baking, such as in cakes, cookies, and bread.

They can also be used to make pistachio butter and used as a spread.

It can be paired with cheese, honey, and other savoury ingredients to make appetizers.

They are also a popular ingredient in many traditional dishes such as baklava, a sweet pastry made with layers of phyllo dough and chopped pistachios and also used in making various desserts.

Pistachios are also a great snack and can be enjoyed on their own or with fruits, nuts, and seeds.

They are also known to be beneficial for heart health as they are rich in monounsaturated fats and antioxidants which can help lower the risk of heart disease.

28. Pumpkin seeds

Pumpkin seeds

Pumpkin seeds, also known as pepitas, are the edible seeds of the pumpkin fruit.

They are a good source of dietary fiber, with one ounce (about 1/4 cup) of pumpkin seeds providing 2 grams of fiber.

They are also a good source of healthy fats, protein, and minerals such as zinc, magnesium, and iron.

Pumpkin seeds contain antioxidants such as phytosterols and carotenoids, which can help protect against certain types of cancer and other health issues.

Pumpkin seeds can be eaten raw, roasted, or salted, they can be added to cereal, oatmeal, yoghurt, and smoothies.

They can also be used in baking, such as in loaves of bread, crackers, and granola.

They can also be used to make pumpkin seed butter and used as a spread.

They can be paired with cheese, honey, and other savoury ingredients to make appetizers.

They are also a popular ingredient in many traditional dishes such as mole sauce and are also used in making various desserts.

Pumpkin seeds are also a great snack and can be enjoyed on their own or with fruits, nuts, and seeds.

They are also known to be beneficial for heart health as they are rich in magnesium which can help lower the risk of heart disease.

29. Sunflower seeds

Sunflower seeds are the edible seeds of the sunflower plant.

They are a good source of dietary fiber, with one ounce (about 1/4 cup) of sunflower seeds providing 2 grams of fiber.

They are also a good source of healthy fats, protein, and minerals such as selenium, phosphorus, and vitamin E.

Sunflower seeds contain antioxidants such as vitamin E and phenolic acids, which can help protect against certain types of cancer and other health issues.

Sunflower seeds can be eaten raw, roasted, or salted, they can be added to cereal, oatmeal, yoghurt, and smoothies.

They can also be used in baking, such as in bread, crackers, and granola.

They can also be used to make sunflower seed butter and used as a spread. They can be paired with cheese, honey, and other savoury ingredients to make appetizers.

They are also a popular ingredient in many traditional dishes such as Ukrainian sunflower seed paste and are also used in making various desserts.

Sunflower seeds are also a great snack and can be enjoyed on their own or with fruits, nuts, and seeds.

They are also known to be beneficial for heart health as they are rich in vitamin E which can help lower the risk of heart disease.

30. Green beans

Green beans

Green beans, also known as string beans, are a type of vegetable that is widely consumed and enjoyed for their crispy texture and slightly nutty flavour.

They are a good source of dietary fiber, with one cup of cooked green beans providing 4 grams of fiber.

They are also a good source of vitamins and minerals such as vitamin C, vitamin K, and potassium.

Green beans are also low in calories and high in antioxidants, which can help protect against certain types of cancer and other health issues.

Green beans can be eaten raw, steamed, boiled, sautéed, or grilled, they can be added to salads, soups, stews, and casseroles.

They can also be paired with meats, seafood, and other vegetables for a balanced meal.

They are also a popular ingredient in many traditional dishes such as green bean casserole, and also used in making various side dishes.

Green beans are also a great snack and can be enjoyed on their own or with dips such as hummus or ranch dressing.

Note: It’s always recommended to talk to a doctor or dietician before making any major dietary changes.

Final thoughts on high-fiber foods you should eat now

In summary, there are many high-fiber foods that you can include in your diet to help increase your fiber intake and support overall health.

Some examples include fruits such as raspberries, blackberries, pears, and apples, vegetables such as broccoli, Brussels sprouts, artichokes, and peas, whole grains such as oats, barley, brown rice, and whole wheat bread and pasta, legumes such as lentils, black beans, chickpeas, and split peas, nuts and seeds such as almonds, walnuts, pistachios, flaxseed, chia seeds, and pumpkin seeds.

It’s important to note that many high-fiber foods are also nutrient-dense, which means they contain a variety of essential vitamins and minerals that are beneficial for your overall health.

Additionally, consuming a diet rich in high-fiber foods can help with weight management, digestion, and maintaining a healthy gut.

Eating a variety of high-fiber foods, instead of relying on supplements, is the best way to ensure you are getting all the benefits that fiber foods have to offer.

Advertisement