All of these provide a great source of protein, too. This veggie can get pigeonholed as the fiber vegetable. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries. Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with constipation.
Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber.
However, when not fried in oil and slathered in salt, potatoes can provide many benefits. They can help you reach the gram intake of fiber recommended by the FDA for women and gram recommendation for men.
In adults 51 or older, women should consume 21 grams of fiber daily and men 30 grams. Show References Hide References. See All Products. Get Coupon. This website is intended for residents of the United States only.
Trademarks are owned by or licensed to the GSK group of companies. All rights reserved. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel. Digestive health. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis inflammation of the intestine , hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome IBS.
Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder GERD and ulcers. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes , eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels. There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive.
Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers , including stomach, mouth, and pharynx.
Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk a type of plant seed , can flush toxins out of your body, improving the health and appearance of your skin.
Heart health. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL bad cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can also help to lower blood pressure , reduce inflammation, improve levels of HDL good cholesterol, and shed excess weight around the abdomen.
As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health.
While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, and whole grains you can get the fiber you need to start reaping the health benefits. Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.
Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more.
Replace white rice, bread, and pasta with brown rice and whole grain products. Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. Add navy beans to salads, curries, or stews for an extra fiber and protein boost. Fiber content : Navy beans contain Pinto beans are a popular U. People can eat pinto beans whole, mashed or as refried beans.
Along with their high-fiber content, pinto beans are a great source of calcium and iron. Fiber content : Pinto beans contain 9 g of fiber per g Black beans contain good amounts of iron and magnesium.
They are also a great source of plant-based protein. If people who follow a vegan diet combine black beans with rice, they will be getting all nine essential amino acids. Fiber content : Black beans contain 8. Split peas are a great source of iron and magnesium. They go well in casseroles, curries, and dahl.
Fiber content : Split peas contain 8. There are many types of lentils, including red lentils and French lentils. They make a great addition to couscous, quinoa dishes, or dahl. Fiber content : Lentils contain 7. Mung beans are a versatile source of potassium , magnesium, and vitamin B Fiber content : Mung beans contain 7.
Adzuki beans are used in Japanese cuisine to make red bean paste, which is a traditional sweet. People can also boil these fragrant, nutty beans and eat them plain. Fiber content : Adzuki beans contain 7. Fiber content : Lima beans contain 7 g of fiber per g Chickpeas, or garbanzo beans, are a popular source of plant-based protein and fiber.
They are also full of iron, vitamin B-6, and magnesium. Fiber content : Chickpeas contain 6. Kidney beans are a rich source of iron. Kidney beans are a great addition to chili, casseroles, and salads. Fiber content : Kidney beans contain 6. Soybeans are used to make a variety of products, such as tofu, tempeh, and miso.
People often use soybean products as dietary replacements for meat and dairy. Fresh soybeans can also be eaten raw or added to salads as edamame. Fiber content : Soybeans contain 6 g of fiber per g Baked beans are rich in fiber and protein. They are available from most grocery stores. Try to buy brands with reduced sugar and salt to get more health benefits. Fiber content : Plain baked beans from a can contain 4.
Green peas are available canned or fresh. Green peas are a great source of fiber, protein, vitamin C, and vitamin A. Fiber content : Green peas contain 4. Among the many health benefits of vegetables, they are a great source of dietary fiber.
Vegetables with a high-fiber content include:. Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, the fiber-to-calorie ratio will decrease significantly. Fiber content: 1.
Nearly all whole grains are high in fiber. Almonds are a popular type of tree nut. Almonds can also be made into almond flour for baking with a dose of extra nutrients. Fiber content: 4 grams per 3 tablespoons, or Chia seeds may also be the single best source of fiber on the planet. Try them mixed into jam or some homemade granola bars. Fiber content: 9. Sweet potatoes can be a tasty bread substitute or base for nachos.
Fiber content: A medium-sized boiled sweet potato without skin has 3. Fiber is an important nutrient that may promote weight loss , lower blood sugar levels, and fight constipation. Fiber is indigestible material found in foods. Studies show that fiber has various health benefits, including weight loss and improved digestive…. When it comes to losing weight, not all fiber is created equal. Only the "viscous" dietary fibers have been shown to help people lose weight.
It turns out fiber is more than just a constipation relief aid. New research is revealing it can also transform your gut biome and health for the…. Fiber is an important nutrient for healthy digestion. Learn the difference between types of fiber and how to identify quality supplements. Do you know the difference between soluble and insoluble fiber?
Find out and learn how to get your recommended daily dietary fiber. People have used cayenne peppers medicinally for thousands of years. They're also nutritious and great for cooking. Here are 6 benefits of cayenne…. Almost countless fruits beyond apples, bananas, and oranges are just waiting for you to taste them. Here are 9 unique fruits from around the world.
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