High-Fiber Foods You Should Eat Every Day

High-fiber foods are important for proper digestion. Our enzymes cannot break fiber into basic glucose, and it leaves the stomach undigested.

Most of the time, people eat a lot of meat on a high-protein diet. The meat may remain for too long in your digestive tract, which can produce toxins and may have long-term negative health effects.

Therefore, it is very important to ensure that your digestive system moves food smoothly. To achieve this, you need to add fiber-rich foods to your diet.

Here are some high-fiber foods you should eat.

high-fiber foods you should eat
Fiber-rich foods.

Types of Dietary Fiber

There are two primary types of dietary fiber: soluble and insoluble. Soluble fiber contains pectins and beta-glucans and can be found in fruit and oats (1).

Insoluble fiber contains cellulose and can be found in whole grains and nuts. However, these terms are no longer valid as both types of fiber are equally present in foods (2).

Why fiber-rich diet is important?

Dietary fiber is famous for its ability to promote regular bowel movements and its timed release effect on the food you eat.

Besides regular bowel movements, fiber has several other health benefits. For example, fiber can slow down the movement of food in the intestine.

This way, your body will absorb the maximum amount of nutrients from the food. It lowers blood sugar levels and avoids unnecessary insulin spikes.

Fiber is also heart healthy. It can balance triglyceride levels and help in the prevention of heart disease. Even if the fiber is nonessential, in the overall diet, it still plays a crucial role.

Total dietary fiber intake

The recommended daily intake of fiber for adults is 25–38 grams per day (3).

However, for kids, the amount of fiber differs. Here’s how much dietary fiber to eat based on age.

Age (years)Recommended daily intake of fiber
2-515 grams of fiber per day
5-1120 grams of fiber per day
11-1625 grams of fiber per day
17 and over25-38 grams of fiber per day
Recommended daily intake of fiber for women is 25 grams.

Most people eat almost half of the RDI, or less than 15 grams per day. People who are lacking fiber in their diet may have signs and symptoms of chronic constipation.

Chronic constipation can contribute to a variety of diseases, including colon cancer (4).

To stay fit and healthy, eating a fiber-rich diet is important. Here are some lists of foods that are high in fiber.

Fiber content in 100 grams of these fruits:

  • avocado 6.7g
  • banana 2.6g
  • oranges 2.4g
  • apples 2.4g
  • mango 1.6g
  • raspberries 6.5g
  • pears 3.1g
  • strawberries 2g
  • blueberries 2.4g
  • blackberries 5.3g
  • blackcurrants 4.2g

Fiber content in 100 grams of these vegetables:

  • carrots 2.8g
  • beets 2.8g
  • broccoli 2.6g
  • artichoke 8.6g
  • brussels sprouts 2.6g,
  • kale 3.6g
  • spinach 2.2g
  • tomatoes 1.2g

The fiber content in 100 grams of these beans and legumes:

  • lentils 7.9g
  • kidney beans 6.4g
  • split peas 8.3g
  • chickpeas 7.6g
  • black beans 8.7g
  • lima beans 5.3g
  • baked beans 5.5g

Fiber content in 100 grams of whole grain:

  • quinoa 2.8g
  • oats 10.6g
  • popcorn 14.5g

The fiber content of 100 grams of these nuts and seeds is as follows:

  • almonds 12.5g
  • chia seeds 34.4g
  • coconut flour 9g
  • pistachios 10g
  • walnuts 7g
  • sunflower seeds 8.6g
  • pumpkin seeds 18.4g
  • seedless raisins, 3.7g
  • seeded raisins 7g
  • dark chocolate 10.9g

Dietary fiber is well-known for its ability to promote regular bowel movements as well as its timed release impact of foods we consume. The suggested daily fiber intake for adults is 25-38 grams per day, but the amount of fiber for children varies. The average person consumes nearly 25 grams per day.


A fiber-rich diet is an important part of a healthy lifestyle.

It can help you prevent chronic diseases such as diabetes, heart disease, and constipation.

Some excellent sources of dietary fiber are fruits, vegetables, oat bran, beans, grains, and psyllium.

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