The Top Ten Fiber Rich Foods

December 25, 2013

Fiber is one of the most important nutrients that is found in the food we eat. A diet high in fiber can prevent diseases such as cancer and heart disease. Fiber also helps you feel full for longer, keeping you from putting on weight due to overeating. Unfortunately, most people are not getting enough fiber in their diets. Here are ten of the best foods to get your fiber from.

1. Ground Flaxseed

Flex Seed Spread

A teaspoon of ground flaxseed contains approximately 2 grams of fiber. This food is especially convenient because it can be used as a topping to add fiber to just about any meal. It is also a rare source of omega-3 fatty acids that can be consumed by people who don’t eat fish.

2. Oatmeal


If you’re trying to increase your fiber intake, oatmeal makes an ideal breakfast. Each bowl can contain as many as ten grams of fiber. Be sure to stick to unprocessed oatmeal without large amounts of added sugar.

3. Peas


A cup of cooked peas can contain as much as nine grams of fiber. This food is also notable for its great taste and its relatively high protein content.

4. Broccoli


Broccoli is one of the most commonly eaten vegetables because it is very easy to prepare. It is also one of the best foods for a high-fiber diet with over five grams per cup.

5. Avocado


Avocado is a food that has steadily become very popular due to its rich flavor. Not only are avocados delicious, but they are also extremely healthy and high in fiber. A whole avocado contains approximately 14 grams of fiber.

6. Chia Seeds

Chia Seeds

Like flaxseed, chia seeds are another food that can help you add a ton of fiber to any meal. A tablespoon of chia seeds contains nearly six grams of fiber and can add a very unique flavor to puddings and yogurt.

7. Whole Wheat

Whole Wheat

The use of enriched flour has killed the nutritional value of a lot of breads and pastas. However, whole wheat alternatives can be found readily. Making the switch to whole wheat grains can greatly increase the amount of fiber in your diet.

8. Lima Beans

Lima Beans

Although lima beans have gotten a bad reputation, they can be delicious when prepared properly. If you’re looking to eat more fiber, it’s worth your while to learn how to cook lima beans well. A single cup of lima beans can contain over 13 grams of fiber.

9. Kale


As one of the most talked-about superfoods, it’s no surprise that kale finds its way into the conversation about fiber. A single cup serving of kale provides about 2.5 grams of fiber. Although that may seem like a low number, consider that a serving of kale contains only 33 Calories. Its ratio of fiber to calories makes kale a great fiber option for dieters.

10. Celery

Chopping Celery

Like kale, a serving of celery does not appear to contain that much fiber. A medium celery stalk provides you with slightly over half a gram of fiber. However, considering that a stalk of celery only has about 6 Calories, it is another great option for dieters to get their fiber.

Fiber is extremely important for your health. If you want to prevent diseases and lose weight, you should considering regularly including these foods in your diet.