Fiber is an important nutrient that may promote weight loss, lower blood sugar levels and fight constipation. Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men.
Here are 22 high-fiber foods that are both healthy and satisfying. Try adding some of the foods listed below to your diet to easily increase your fiber intake.
Fruits
1. Pears (3.1%)
The pear is a popular type of fruit that is both tasty and nutritious. It’s one of the best fruit sources of fiber.
2. Strawberries (2%)
Strawberries loaded with vitamin C, manganese and various powerful antioxidants.
3. Avocado (6.7%)
Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. Instead of being high in carbs, it’s loaded with healthy fats.
4. Apples (2.4%)
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
5. Raspberries (6.5%)
Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.
6. Bananas (2.6%)
Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.
Other High-Fiber Fruits
Blueberries (2.4%) and blackberries (5.3%).
Vegetables
7. Carrots (2.8%)
The carrot is high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in your body.
8. Beets (2.8%)
The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.
9. Broccoli (2.6%)
Broccoli is a type of cruciferous vegetable and is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains antioxidants and potent cancer-fighting nutrients.
10. Artichoke (8.6%)
The artichoke doesn’t make headlines very often. However, this vegetable is high in many nutrients and one of the world's best sources of fiber.
11. Brussels Sprouts (2.6%)
The Brussels sprout is a type of cruciferous vegetable and is very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.
Other High-Fiber Vegetables
Almost all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).
Source: https://www.healthline.com/nutrition/22-high-fiber-foods