7 High-Fiber Foods to Include in Your Everyday Diet
Dietary fiber — found mainly in fruits, vegetables, whole grains, and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease, and some types of cancer.
If you are wondering how to get started incorporating more high-fiber foods into your everyday diet, selecting tasty foods that provide fiber doesn’t have to be difficult. The steps to get started start right here and are fairly simple. Find out how much dietary fiber you need (a good question for your doctor). Learn which foods contain the fiber you need (keep reading to discover 7 high-fiber foods for a healthy diet). Then begin snacking, eating and enjoying a healthy diet with confidence.
BENEFITS OF A HIGH FIBER DIET
Fiber is exclusive to plant foods and is a component of a plant that is difficult for the human body to digest. As a result, it has positive benefits to the body like binding LDL cholesterol, maintaining low cholesterol levels, protecting and enhancing the body’s gut health, and more. High-fiber foods promote regular bowel movements, support gut health, aid in weight management, can stabilize blood sugar levels, and can lower cholesterol levels.
Understanding the types of fiber is key, however. Oftentimes, when reading the nutritional facts on packaged foods, the labels can be misleading because not all fiber is created equal. There are two main types of dietary fiber: soluble and insoluble.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources of insoluble fiber.
To learn which type of fiber you need to improve your own health, consult with the providers at Aspire Family Medical.
HOW MUCH FIBER DO YOU NEED?
According to leading studies at the Mayo Clinic (source), men should look to consume at least 30 to 38 grams a day, while women should shoot for at least 21 to 25 grams of fiber a day.
But keep in mind that if you are new to incorporating fiber into your diet, start slow. Begin by adding only 10–15 grams per day and increasing to the recommended 35 grams per day. If you introduce too much fiber into your diet too abruptly, you may experience stomach cramping and possible constipation.
HOW TO INCORPORATE MORE FIBER INTO YOUR DIET
Choose your favorite foods that are high in fiber and begin adding more of them, and a variety of them, into your diet. Below is a short list of a few foods high in fiber. These foods are excellent sources of fiber and are easy to begin adding into your daily diet. For a more comprehensive list of high-fiber foods or additional information, please talk with our healthcare provider at Aspire Family Medical in Liberty Hill, TX.
Raspberries
Raspberries contain 8 grams of fiber per cup. What a great way to add some color and fiber to your morning breakfast routine! As an added bonus, these sweet berries are also high in antioxidants such as vitamin C.
Beans. Beans are a great source of soluble fiber. A ½ cup of kidney beans provides 8 grams of fiber. Beans are also a good source of protein, so you are getting a powerhouse of energy and nutrients when you add them to your diet.
Nuts and Seeds. Chia and flax seeds, which continue 8–10 grams of fiber per serving. Try adding these to baked goods or a morning smoothie to increase your daily fiber intake. Additionally, pumpkin seeds, sesame seeds, almonds, and pistachios are a great source of fiber.
Oatmeal. One cup of cooked oatmeal will provide four grams of fiber. Enjoy them cooked with a sprinkling of berries and honey or as overnight oats fir a high-fiber way to start your day.
Avocado. Avocados are labeled a “super food” for good reason. Containing heart-healthy unsaturated fats and vitamins B, C, E, and K, one medium avocado also serves up a whopping 10 grams of dietary fiber.
Whole Grains. Oats, barley, and quinoa are high in fiber and easily added to plenty of meals. Of the three, barley contains the most fiber per serving at six grams per cup.
Lentils. Lentils are an incredible nutrient source high in potassium, fiber, and folate. One cup of lentils packs a punch with 16 grams of dietary fiber. For a fresh take on how to consume this classic legume, check out Bon Apetit’s article on 29 Creative Lentil Recipes.
With immense health benefits and the breadth of ingredients to choose from, now’s the time to set a goal to add some high-fiber foods to your diet this week. Be careful not to over-saturate your daily intake or set unrealistic goals. Start off by taking simple steps to create a more balanced diet…and drinking plenty of water!
For more nutritional information and personal coaching on creating a healthy diet that is right for YOU, become a member at Aspire Family Medical in Liberty Hill, TX, today. As a direct primary care provider, our membership benefits include health classes, direct access to your provider and more. Call our office or become a member today for truly PERSONalized healthcare.
Kerstin Gillespie, DNP, APRN, FNP-BC, Founder of Aspire Family Medical
Kerstin’s provides Direct Primary Care at Aspire Family Medical. Her goal is to help her patients improve their wellness and health literacy, so that they are making informed decisions about their care. She loves getting to know her patients and aspires to treat them just like her family.