15 Foods High in Fiber to Keep You Regular

By Carly Dolan | Health Wholeness

Here are the top ranking high-fiber foods that your body is secretly craving. Getting your daily fiber requirement will be a lot easier once you can readily identify the types of foods that are highest in fiber. For each food listed there are several foods that are similar that are grouped into one listing. Keep that in mind and don’t feel like you only have to eat navy beans or broccoli, you can eat several other types of beans, and foods like cauliflower in addition to broccoli.

1. Navy Beans: 10g Fiber (40% DV)

Navy beans are just one example, and most beans will provide you plenty of fiber. Black beans, chickpeas, lima beans, and more all provide you with similar fiber levels. This gives you a lot of versatility when you’re looking to supplement your diet with high-fiber foods that taste good.

The other feature about beans is that they’re digested slowly by the body, which makes them a great addition to any meal, as they’ll keep you feeling full for a longer period of time, and balance your blood sugar, making them of great benefit if you’re trying to lose weight or manage diabetes.

Beans are also a good source of minerals like magnesium and iron. They also contain some calcium, so they are a well-rounded addition to any meal, and can even stand in as a meat substitute thanks to their protein levels.

Tips for eating more: Navy beans go great in soups, and don’t forget that it’s not just navy beans, but pretty much all beans that contain copious amounts of fiber. You can serve them up as a side dish, or work them into a main dish. Mexican cuisine is one that features plenty of beans, and therefore plenty of fiber.

2. Artichokes: 9g Fiber (36% DV)

Artichokes are a food that will really boost your total amount of fiber for the day, but it has a flavor that makes it so you don’t feel like you’re being fed a bunch of fiber. Some high fiber foods like oat bran really let you know that you’re getting your fiber, but not with artichokes.

They’re not just high in fiber, but protein as well, so you’re helping your body in more than one way by eating them. You may have seen them on salad bars or in a spinach artichoke dip, but they can be cooked and eaten in a number of ways.

Magnesium and Vitamin C are two other areas where artichokes shine, and if you currently don’t eat too many of them, you owe it to yourself to try to include it in your menu planning more often.

Tips for eating more: Artichokes are one food that is worth getting familiar with. They can be used on top of salads, or featured as the main attraction if you want to eat less meat. Try making a Roman artichoke dish, an Italian recipe that puts artichokes in their best light.

3. Lentils: 8g Fiber (32% DV)

Lentils have been gaining in popularity because of all of the healthy benefits they have, and have even been referred to as one of the healthiest foods you’re not eating.

Lentil soup is probably the dish most people think of when they think of lentils, but they have so much more to offer, and can be used as a side dish to round out any protein entree you cook up.

In addition to the fiber they bring to the table, lentils are also a good source of protein and are a “slow carb” a carbohydrate source that your body will break down gradually, helping you feel satiated and helping prevent spikes in your blood glucose level.

Tips for eating more: Be sure to cook up big batches of lentils, as you can store up the leftovers in the refrigerator and quickly add them to meals as the week goes on. They make the perfect side dish, and also add bulk, texture, and of course fiber to soups and stews.

4. Avocado: 7g Fiber (28% DV)

Avocados are experiencing a surge in popularity for the healthy fats they contain, but they’re also a fantastic source of fiber. This is one of the more delicious ways to get your fiber, and can be cooked up or eaten right out of its peel, or mashed up into a guacamole dip for maximum enjoyment.

A serving of 100g of avocado gives you almost a third of the total amount of fiber you need for the day. They can really propel you towards meeting your requirements, and you won’t even notice you’re eating a high-fiber food.

Fiber is just one thing that avocados are good for, and in addition to the monounsaturated and polyunsaturated fats they contain, they’re also an excellent source of potassium, outdoing even a banana in an ounce for ounce comparison.

Tips for eating more: Avocado is one food that is easy to eat more of, since it can be eaten all by itself without the need to cook or prepare it. The good news is that you can also get fancy with avocado, baking it up in its shell or using it as a base and stuffing it with other healthy foods.

5. Raspberries: 7g Fiber (28% DV)


Raspberries as well as blueberries and blackberries are excellent sources of fiber, but they often make the news for their antioxidant properties. One thing you’ll find about most of the foods on our list is that they’re not just one-trick ponies, the have a lot to offer.

The combination of a high-fiber, high-antioxidant food should not be understated. This is like giving your body a one-two punch of nutrition. A healthy digestive system is fostered by eating the right amount of fiber each day, and the body can help protect itself from free radicals with enough antioxidants.

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