Fiber assures a safe trip to the restroom. Jokes apart fiber is a necessary intake for our body apart from efficient bowel movement it is really helpful in reducing the chances of a heart attack, hypertension and other heart diseases.

Why do you really need High Fiber Food ?

Skipping on daily fiber intake can turn your daily trip to restroom a bit painful and restless. Constipation, uncomfortable gas. Fiber helps in regulating digestion and giving you a feeling of full appetite thus lesser intake can make it difficult to control your blood sugar. Overdose of fiber is also not advisable as it passes the food through the intestines quickly leading to fewer minerals and essential elements getting observed also leading to cramping, bloating and gas. Its recommended that men under 50 takes 38gms and women 25gms daily. Above 50 men require 30gms and women 21gms of fiber intake.

1. Broccoli

Fiber content: 5gms per cup (boiled)

Easily available in the market broccoli is a rich source of fiber. You can cook it as your daily vegetable or add salt to taste in your boiled broccoli bowl and enjoy your daily fiber intake.

2. Popcorn

Fiber content: 1gm per cup

Yes you heard it right popcorn our favorite movie snack is also a good source of fiber but not the flavored or pooped in oil. We are talking about the simple plain popcorn. Just compromise with your taste a little bit and has a rich intake of fiber for a healthy life.

3. Peas

Fiber content: 8.8gms per cup (cooked)

Peas are not only rich in protein and omega 3 but also it is a rich source of fiber. So cook your veggie as per your liking ensuring you don’t drain out essential nutrients by over cooking.

4. Raspberries

Fiber content: 8gms per cup (raw)

If you are not into too much cooking raspberries are there to your rescue with your daily need of fiber dose. Raspberries are a tasty fiber rich dish in itself. So go out there and bring home the fiber rich dose for you.

 5. Avocado

Fiber content: 12gms per piece

Avocados is not only rich in minerals and proteins but also its packed with some rich fiber contents. Add up to your salad plate or just have it as it is, whichever way it serves us with fiber efficiently.

6. Pear

Fiber content: 5.5gms per medium fruit

Another delicious way to add up to daily level of fiber is pear. Not only apple even pear helps in keeping the doctor away by regulating fiber content in our body and thus keeping us healthy. 

 7. Pasta

Fiber content: 6.3gms per cup cooked

Yes you heard it right fiber intake is not always boring you can add taste to it by preparing a whole wheat pasta and treat yourself with a yummy fiber rich meal.

8. Oats

Fiber content: 4gms per cup cooked

Some nuts with bowl full of oats makes a perfect breakfast and leaves you with great energy and fiber rich to start up a perfect day.

9. Blackberries

Fiber content: 7.6gms per cup

You have worn them but its time to eat some. Not your apparels but actual berries which gives you enough fiber content for a hectic day.

10. Brussels Sprouts

Fiber content: 4gms per cup (boiled)

A bowl full of Brussels sprouts enriches your body with enough fiber for the day. You can mix it with some other sprouts and prepare your own favorite dish.

11. Lentils

Fiber content: 15gms per ¼ cup (dry)

Green or brown lentils are rich in fiber than pink ones. So just add up some cooked lentils to your soup, sandwich, burger and your veggies.

12. Kidney Beans

Fiber content: 14gms per (canned cup)

Don’t go on its size kidney beans may look small but are capable to leave you fiber rich every day. You can mix it up with other beans or with your salad and have a delicious dose of fiber for the day.

13. Barley

Fiber content: 8gms per ¼ cup (hulled)

Soak some hulled barley overnight and have it for breakfast, to add some taste you can add your favorite syrup but not too much. You can switch your rice intake with barley which will be healthier.

14. Millets

Fiber content: 4gms per ¼ cup (dry)

Yes the birdseed, it’s not just food for birds but actually contains more fiber than other grains. A bowl full of yummy porridge made out of millets makes a perfect start to the day.

15. Dates

Fiber content: 6gms per ½ cup

If you have a sweet tooth and do not have high blood sugar you can choose dates for your tasty fiber intake dose. Adding up with some processed almonds makes it tastier.

16. Frozen Cherries

Fiber content: 5gms per cup

Frozen cherries are rich in potassium, antioxidants and fiber. Prepare a delicious smoothie or a sauce to add up to your pancakes or bread for yummy breakfast.