If you are on a diet, you no doubt already know how important it is to eat foods with high fiber. You will know that not only can it help to make your digestive system work better.
It also helps you to get more nutrients from your food, which in itself brings great health benefits. In addition, once you have finished your diet you will be able to carry on eating sensibly because you will always feel full and satisfied.
To help you to eat more high fiber meals we thought you might appreciate having a list of tasty high in fiber foods on hand. Using our handy fiber rich foods list will enable you to put together a healthy eating plan that you can stick to and lose weight using.
If you are looking for a good, done for you low fat high fiber diet plan you may want to consider our Yacon recipe book with over 150 Yacon recipes that can help you add more fiber naturally to make a great diet. See our list of 20 yacon recipes to help you get started.
OK without further ado, here is a comprehensive list of foods that are high in fiber along with a few ideas about how to incorporate them into your diet.
What is a High Fiber Food?
To consider the high-fiber food there must be at least 6 g of fiber per 100 g. Foods that contain 3 g of fiber per hundred grams can be categorized as a source of fiber. For good health, we need to eat between 18 g and 30 g of fiber a day if you are a weight loss diet the more fiber you eat the fuller you will feel. For this reason, sticking to a high fiber diet considerably improves weight loss.
Fruits and vegetables
Most fruits and vegetables contain at least 3 g of fiber. However, as you would expect some contain far more than that. Below is a list of those that contain the highest levels of fiber. Eating any fruit or vegetable is good for you when you are dieting. However, including these ones in your weekly diet will help to guarantee that you are indeed following a fiber rich diet.
- Lima beans
- Jacket potatoes
- Sweet potato
- Pumpkin and other squashes
- Spinach and other greens such as kale
High Fiber Fruits
All fruit is a good source of fiber. However, the following are particularly high in fiber.
- Citrus fruits
- Any dried fruit
Including more fruit and vegetables in your diet is relatively easy. Soups or stews that are based on vegetables are extremely easy to prepare in advance and freeze. Just making sure that you eat two or three portions of high fiber vegetables when you eat a roast dinner can make all the difference.
Dried fruits are the perfect snack food. They are transportable and can be eaten anywhere. Just be careful not to eat more than a palm full per day. If you want to mix things up you can make yourself a fruit salad. Should you fancy something hot pricking an apple and putting it in the microwave for a few minutes gives you a tasty hot treat that is extremely high in fiber.
High Fiber Sources of Protein
Unfortunately, there is not very much fiber in meat or dairy products. However, by swapping your meat protein for beans or lentils once or twice a week you will boost your fiber intake. These products also contain important trace elements, so eating them is very good for you. In addition, lentils and beans are a far cheaper source of protein than meat or dairy products.
If you are not used to eating beans start slowly to avoid gassiness. They are great in a stew or added to a soup. They also make fantastic burgers and if you are creative, you can use them anywhere that you would normally use meat.
Other High-fiber Foods
The following foods are amongst the highest fiber foods.
- Yacon Syrup
- Bran of any kind
- Wholegrain products of any kind
Switching from white rice to brown rice will give your fiber intake a considerable boost. As will switching from white bread to whole-grain.
Nuts and seeds are the perfect snacks. They can also be very versatile in cooking. If you have never tried a nut roast before we recommend that you do. They are relatively easy to make, taste great and keep well. You can also make your own nut butter.
Bran can be sprinkled on practically any food. You can even add it to your morning smoothie. It works well in stews and soups. You can even be add it to Bolognese sauce. You only need a couple of tablespoons to give the whole family of fiber boost.
High-fiber Diet Plans
If you are not used to cooking your own food and have in the past been relying upon processed foods consider starting a high-fiber diet plan. There are some very good ones around. However, we recommend our list because it is easy to follow and we have recipes that will appeal to the whole family.