Fiber is natures broom and is extremely important for proper digestion. But besides the benefits of better bowel function, a high-fiber diet is also linked to reduced risk of stroke, hypertension, and heart disease.

 

Before we go over the best high fiber foods, let’s first talk about what fiber actually is. Dietary fiber is a complex carbohydrate found in plants that, unlike other carbs, cannot be broken down by the body.

 

Since your stomach cannot convert fiber into digestible sugar molecules it passes through the intestinal tract pretty much as it. But this doesn’t mean though that fiber is useless.

 

Far from it!

Fiber comes in two sorts, soluble and insoluble, which are both found in most plant-based foods. The soluble fiber becomes sort of a gel in the GI tract and slows digestion while helping to lower cholesterol and blood glucose.

 

The insoluble fiber, on the other hand, doesn’t change at all but makes waste heavier and softer preventing constipation.  

 

This is why it’s so important that you get your daily dose of fiber from the right sources. Also due to its volume fiber helps when wanting to lose weight because it literally makes you feel fuller faster without contributing to your calorie balance.

 

Now while you can also consume too much fiber, which will hurt nutrient absorption and can lead to bloating and cramps, most people get too little of it.

 

As a general guideline, men under 50 should eat about 38 grams of fiber each day and women consume 25 grams. The older we get the less fiber we require so men over 50 need only about 30 grams or 21 grams for women.

 

To help you reach your daily intake here is a list of common high fiber foods that are also high in vitamins and minerals:

 

Asparagus

Blackberries

Celery

Grapefruit

Peach

Peppers

Apple

Banana

Carrot

Corn

Oatmeal

Onions

Orange

Peas

Green beans Strawberries

Sweet Potato

Tomato

Avocado (Florida)

Barley

Beans

Broccoli

Lentils

Nuts

Eggplant

Pumpkin