Printable List Of High Fiber Foods

Fiber is a crucial nutrient for our health and well-being. It offers various benefits such as supporting digestive health, managing weight, and reducing the risk of chronic diseases. To help you enhance your diet with high fiber foods, here is a printable list of over 90 high fiber foods. This comprehensive list includes a variety of grains, fruits, vegetables, legumes, and nuts/seeds. Incorporating these high fiber foods into your meals and snacks can help you meet your daily fiber needs and promote optimal health.

What is Fiber?

Fiber is a type of carbohydrate that cannot be digested by the human body. It is found in plant foods like fruits, vegetables, whole grains, nuts, and seeds.

There are two main types of fiber:

  1. Soluble fiber: This type of fiber dissolves in water and forms a gel-like substance in the digestive system. Soluble fiber helps manage blood sugar and cholesterol levels.
  2. Insoluble fiber: Unlike soluble fiber, insoluble fiber does not dissolve in water. It adds bulk to the stool and promotes regular bowel movements.

Fiber offers numerous health benefits:

  • Improved digestive health: Fiber helps maintain regular bowel movements and prevents constipation.
  • Weight management: High-fiber foods are typically more filling, which can help you feel satisfied and control your appetite.
  • Reduced risk of chronic diseases: A diet rich in fiber has been associated with a lower risk of heart disease, stroke, type 2 diabetes, and certain types of cancer.
  • Enhanced satiety: Foods high in fiber take longer to chew and digest, promoting a feeling of fullness and preventing overeating.

How Much Fiber Should You Eat?

The recommended daily intake of fiber varies depending on factors such as age, sex, and country. In the United States, the Dietary Guidelines for Americans suggest a daily intake of 14 grams of fiber per 1000 calories.

For example:

  • An average adult woman should aim for about 25 grams of fiber per day.
  • An average adult man should aim for about 38 grams of fiber per day.

However, studies show that most people do not consume enough fiber and fall short of meeting the recommended intake. It is important to focus on incorporating more fiber-rich foods into your diet to ensure you are getting an adequate amount.

Age Group Recommended Daily Fiber Intake
Children (1-3 years) 19 grams
Children (4-8 years) 25 grams
Children (9-13 years) 31 grams (boys), 26 grams (girls)
Teenagers (14-18 years) 38 grams (boys), 26 grams (girls)
Adult Women 25 grams
Adult Men 38 grams
Pregnant Women 28 grams
Breastfeeding Women 29 grams

High Fiber Foods: Grains, Fruits, Vegetables, Legumes, and Nuts/Seeds

There is a wide variety of high fiber foods available in different food groups. Incorporating these into your diet can help you meet your daily fiber needs and promote optimal health. Here are some examples of high fiber foods in each category:

High Fiber Grains

High Fiber Grains
Shredded wheat cereal
Bran flakes
Cooked quinoa
Whole wheat pasta

High Fiber Fruits

  • Raspberries
  • Blackberries
  • Pears
  • Kiwi

High Fiber Vegetables

  1. Cooked artichokes
  2. Canned pumpkin
  3. Broccoli
  4. Sweet potatoes

High Fiber Legumes

High Fiber Legumes
Navy beans
Lentils
Chickpeas
Black beans

High Fiber Nuts and Seeds

  • Almonds
  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds

By incorporating high fiber grains, fruits, vegetables, legumes, and nuts/seeds into your meals and snacks, you can easily increase your fiber intake and enjoy the health benefits that come with it.

Tips to Increase Your Fiber Intake

Increasing your fiber intake can be a simple and enjoyable process. Here are some easy ways to eat more fiber and make fiber-rich food swaps:

  • Add high fiber fruits, such as berries, to your breakfast or snacks.
  • Swap white bread for whole wheat bread.
  • Include more whole grains like quinoa and brown rice in your meals.
  • Incorporate fiber-rich vegetables like broccoli, cauliflower, and spinach into your lunches and dinners.
  • Add legumes and beans to your meals, such as lentils with ground meats or chickpeas to your salads.
  • Snack on nuts and seeds, and try incorporating them into your recipes.

These small changes can make a big difference in boosting your daily fiber intake and improving your overall health. Remember to drink plenty of water to help fiber move smoothly through your digestive system.

Fiber-Rich Food Swaps More Fiber Less Fiber
Bread Whole wheat bread White bread
Pasta Whole wheat pasta Regular pasta
Cereal High fiber cereal Sugary cereal
Rice Brown rice White rice
Snack Fresh fruits or nuts Processed snacks

Delicious Recipes to Increase Your Fiber Intake

Incorporating high fiber foods into your diet doesn’t have to be boring. By trying out these delicious recipes, you can enjoy a fiber-rich meal while satisfying your taste buds.

For a high fiber breakfast, indulge in a warm chia pudding. Combine chia seeds, almond milk, and your favorite fruits for a nutritious and filling breakfast option. Alternatively, try a high fiber overnight oats recipe. Mix oats, Greek yogurt, almond milk, and a variety of toppings like berries, nuts, and seeds. Let it sit overnight and wake up to a delightful and fiber-packed meal.

When it comes to lunch, fiber-rich salads can be both refreshing and satisfying. Toss together leafy greens, cherry tomatoes, cucumbers, carrots, and your choice of protein like grilled chicken or chickpeas. Drizzle with a flavorful dressing for an added burst of taste. Another great lunch idea is chickpea pasta with vegetables. Swap traditional pasta with chickpea pasta and toss it with sautéed vegetables for a fiber-rich and nutritious dish.

Snacking on high fiber options is also a great way to increase your daily intake. Reach for fiber-rich fruits like apples, pears, and raspberries. Pair them with a serving of veggies, such as baby carrots or bell pepper strips, and a side of hummus for extra flavor and fiber. Homemade trail mix with a combination of nuts and seeds like almonds, walnuts, pumpkin seeds, and dried fruits can also make for a satisfying and fiber-filled snack.

For dinner, create main dishes that incorporate fiber-rich ingredients. Consider lentil and vegetable soup, which not only provides a good amount of fiber but also warms you up on colder nights. Roasted vegetables with quinoa is another great option for a fiber-packed dinner. Mix your favorite vegetables, roast them in the oven, and serve them alongside quinoa for a wholesome and nutritious meal.

Finally, don’t forget about dessert! Enjoy fiber-filled options like mixed berry crumble or chia seed pudding. These desserts incorporate high fiber fruits and ingredients like oats and chia seeds. They are easy to prepare and will satisfy your sweet tooth while boosting your fiber intake.

By trying out these delicious recipes, you can easily incorporate high fiber foods into your breakfast, lunch, dinner, snacks, and even dessert. Not only will you improve your fiber intake, but you’ll also enjoy a variety of flavors and textures that make healthy eating enjoyable.