Fiber is incredibly important.
It escapes digestion in the stomach and ends up reaching the gut.
Not surprisingly, studies show that people who eat the most fiber tend to be the healthiest.
However, most people are only eating around half of that, or 15-17 grams of fiber per day (11).
Fortunately, increasing your fiber intake is relatively simple, and some foods that are high in fiber are also incredibly delicious and easy to incorporate into the diet.
Here are 22 high-fiber foods that are both healthy and super satisfying
1. Pears (3.1%)
The pear is a popular type of fruit that is both tasty and nutritious. It is one of the best fruit sources of fiber.
Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (1).
2. Strawberries (2%)
Strawberries are incredibly delicious. They taste better than any junk food in my opinion.
Interestingly, they are also among the most nutrient dense fruits you can eat. They are loaded with vitamin C, manganese and all sorts of powerful antioxidants.
3. Avocado (6.7%)
Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various different B-vitamins. They also have numerous health benefits.
Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (3).
4. Apples (2.4%)
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (4).
5. Raspberries (6.5%)
Raspberries are highly nutritious berries with a very strong flavor. They are loaded with vitamin C and manganese.
Fiber content: A cup contains 8 grams of fiber, with 6.5 grams per 100 grams (5).
6. Bananas (2.6%)
Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (6).
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
Other High-Fiber Fruits
Blueberries (3.6 grams per cup) and blackberries (7.6 grams per cup).
7. Carrots (2.8%)
The carrot is a root vegetable that is tasty, crunchy and highly nutritious.
It is high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in the body.
Fiber content: 3.4 grams in a cup, or 2.8 grams per 100 grams (7). This is very high given the low calorie content of of carrots.
8. Beets (2.8%)
The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.
Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (8).
9. Broccoli (2.6%)
It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, and contains antioxidants and potent cancer-fighting nutrients.
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (9).
10. Artichoke (5.4%)
The artichoke is a type of vegetable that isn’t talked about very often. However, it is high in many nutrients, and is one of the world’s best sources of fiber.
Fiber content: 6.9 grams in an artichoke, or 5.4 grams per 100 grams (10).
11. Brussels Sprouts (3.8%)
The Brussels sprout is a type of cruciferous vegetable that is related to broccoli. Brussels sprouts are very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.
Fiber content: 3.3 grams per cup, or 3.8 grams per 100 grams (11).
Other High-Fiber Vegetables
12. Lentils (7.9%)
Lentils are dirt cheap, and are among the most nutritious foods on earth. They are very high in protein and loaded with all sorts of important nutrients.
Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (12).
13. Kidney Beans (6.4%)
Kidney beans are a popular type of legume. Like other legumes, they are loaded with plant-based protein and various different nutrients.
Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (13).
14. Split Peas (8.3%)
Split peas are made from the dried, split and peeled seeds of peas.
Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (14).
15. Chickpeas (7.6%)
The chickpea is another type of legume that is loaded with nutrients, including minerals and protein.
Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (15).
Other High-Fiber Legumes
Most legumes are high in protein, fiber and all sorts of nutrients. When properly prepared, they are among the world’s cheapest sources of quality nutrition.
Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).
16. Quinoa (2.8%)
Quinoa is a pseudo-cereal that has become incredibly popular among health conscious people in the last few years.
Fiber content: 1.6 grams per cup of cooked quinoa, or 2.8 per 100 grams (16).
17. Oats (10.6%)
Oats may be the healthiest grain food on the planet. They are very high in vitamins, minerals and antioxidants.
They contain a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.
Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (17).
18. Popcorn (14.5%)
If your goal is to increase your fiber intake, then popcorn may be the best snack you can eat.
Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, then the fiber/calorie ratio will be reduced significantly.
Fiber content: 14.5 grams per 100 grams (18).
Other High-Fiber Grains
Pretty much all whole grains are high in fiber.
19. Almonds (12.5%)
The almond is a popular type of tree nut.
Almonds are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.
Fiber content: 3.5 grams per ounce, or 12.5 grams per 100 grams (19).
20. Chia Seeds (34.4%)
Chia seeds are tiny black seeds that are immensely popular in the natural health community.
They are highly nutritious, with lots of magnesium, phosphorus, calcium and magnesium. Chia seeds may also be the single best source of fiber on the planet.
Fiber content: 10 grams per ounce, or 34.4 grams per 100 grams (20).
Other High-Fiber Nuts and Seeds
Most nuts and seeds contain significant amounts of fiber. This includes coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).
21. Sweet Potatoes (2.5%)
The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It is very high in beta-carotene, B-vitamins and various minerals.
Fiber content: A medium-sized boiled sweet potato (without skin) contains 3.8 grams of fiber, or 2.5 grams per 100 grams (21).
22. Dark Chocolate (10.9%)
Dark chocolate is arguably one of the world’s most delicious foods.
It is also surprisingly high in nutrients, and is actually among the most antioxidant-rich and nutrient-dense foods on the planet.
Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams (22).
Just make sure to choose dark chocolate that is high in cocoa (70-95% or higher), not the sugar-laden stuff.
Editors note: Click here to Find a Local Farmer
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Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
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You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
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Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
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Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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