Need to lose weight? Try increasing your daily fiber intake in the form of nutrient-rich, high-fiber foods. Use these 10 High Fiber Foods to your advantage. Women should get about 25 grams of fiber per day, and men around 35 to 40 grams. Did you know the average American only gets around 15 grams per day?
Study after study shows that not only do high fiber foods help lower your risk of cancer, heart attack, and high blood pressure, they also keep you fuller longer which, in turn, helps you lower your caloric intake. Most folks typically try to gather their fiber with their morning breakfast which typically isn’t enough. Here are 10 High Fiber Foods you can eat throughout the day to help you stay full and get slim. If you’re consuming 2,000 calories per day, try to aim for 16 grams of fiber.
- Apples – A large apple has 5 grams of fiber and will help you feel full. They are also full of Vitamin C and potassium. Find out the benefits of eating an apple before you workout!
- Green Beans – One cup of green beans has 4 grams of fiber plus 30% of your daily required Vitamin C intake. We think you will love this Green Bean Side Dish.
- Sweet Potatoes – A medium-sized sweet potato has 5 grams of fiber with just a little over 100 calories. If you feel the need to snack between meals, try these Southwest Chipotle Baked Sweet Potato Chips to add some fiber to your day.
- Raspberries – One cup of raspberries has 8 grams of fiber, some of that being insoluble which helps lower cholesterol. Keep this small batch Black Raspberry Jam on hand to satisfy your cravings.
- Strawberries – One cup of strawberries has 3 grams of fiber and a full day’s recommended dose of Vitamin C. This wonderful antioxidant will keep your skin looking beautiful. Try these Peanut Butter Strawberry Jelly Bars to help add fiber and protein to your days.
- Chickpeas – In just 1 tablespoon, you get 2.2 grams of fiber. Try making this Chick Pea and Mango Salsa.
- Black Beans – Black beans contain 15 grams of fiber per cup, and about 15 grams of protein. Learn how to make these deliciously creamy Black Bean Enchiladas with this amazing step-by-step recipe.
- Avocados – One large avocado has about 10 grams of fiber. Avocados are also an excellent source of mono and polyunsaturated fats, the “good” fats that can help lower cholesterol and also reduce heart-disease risk. This Avocado and Tomato Grilled Cheese Sandwich is a great way to get this magical fruit into your daily diet.
- Brown Rice – One cup contains 3.5 grams of fiber. Brown Rice can also help you when you reach a slump in the middle of the day. You will love our Copycat Chipotle Cilantro-Lime Rice recipe to serve along side your favorite Mexican entree.
- Edamame – 1/2 cup of edamame contains up to 9 grams of fiber and 11 grams of protein, really making you feel full.
We hope you find this list of the 10 High Fiber Foods helpful. For more posts to help you with your active and healthy lifestyle, visit our Food and Fitness Section. Don’t forget to subscribe to our newsletter so that you never miss a healthy recipe. Enjoy!
Disclosure: The author of this article is not a trained medical professional, nor a dietician. All of the information in this post is based on research and personal experience.