Top Foods High in Fiber for a Healthy Diet

Dietary fiber is essential for maintaining a healthy digestive system and supporting overall health. If you're looking to incorporate more fiber-rich options into your meals, here is a list of foods that are naturally high in fiber:

• Legumes - Lentils, chickpeas, black beans, and kidney beans are exceptional sources of fiber. A cup of cooked lentils contains approximately 15.6 grams of dietary fiber.
• Whole Grains - Brown rice, quinoa, barley, and oatmeal are all nutrient-rich and packed with fiber. For example, one cup of cooked oatmeal provides around 4 grams of fiber.
• Fruits - Apples, pears (with skin), raspberries, and bananas are fiber-packed options. A medium apple offers about 4 grams of fiber.
• Vegetables - Broccoli, carrots, spinach, and artichokes are rich in fiber. One medium artichoke may contain up to 10.3 grams.
• Nuts and Seeds - Almonds, sunflower seeds, and chia seeds are high in fiber, with just 2 tablespoons of chia seeds offering 10 grams.

Including a balanced variety of these fiber-rich foods in your diet can help regulate cholesterol, improve digestion, and prevent constipation. It is recommended that women aim for at least 25 grams of fiber per day, while men should target around 38 grams.

Start adding these nutritious foods to your grocery list to meet your fiber needs and boost overall health.