Need More Fiber In Your Diet? Try This Food List High in Fiber of 52 Types of Food

Are you getting enough protein? Yes. What about vitamins and minerals? Plenty! But are you sure you’re getting enough fiber? Hmmm. Well, chances are that, if you’re eating a balanced and healthy diet, your fiber intake should be A.O.K. But, if you’ve recently found you’re lacking fiber in your diet, or are at risk of health issues such as heart disease, then using a food list high in fiber will help improve your health.

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Why Go Fiber Optimal?

Fiber is an essential part of everyone’s diet.

But what is fiber?

Fiber is a plant nutrient that is surprisingly something that the body can’t digest. So, if we can’t digest it, why do we need so much of it?

Well, as it passes its way through our body, it does a lot of work that helps keep us healthy.

Fiber can be found in 2 forms: soluble fiber and insoluble fiber.

Soluble fiber gets turned into a liquid gel during digestion. This gel prevents the body from absorbing too much cholesterol and glucose. This helps maintain healthy blood sugar and bad cholesterol (LDL) levels. It also helps feed the bacteria in your gut that breaks down your food.

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Insoluble fiber goes pretty much unchanged as it moves through your digestive tract. This helps to clean up intestines and prevents issues such as constipation, intestinal hemorrhages, and blockages.

So, if you need to get more of this important nutrient into your body, read on for more information about fiber. You can also skip straight to the free printable food list high in fiber.

What Are The Benefits of a Food List High in Fiber?

Fiber Helps Weightloss

Dieters, rejoice! Food high in fiber can help you lose weight.

But how?

It helps us lose weight simply by helping us feel full.

Fiber does this in 2 ways. Firstly, insoluble fiber literally helps fill up space in our stomachs. Because it can’t be digested, there’s less room for other food that might be bad for us.

Secondly, soluble fiber, in its gel-like form, helps slow down the digestion and absorption of food. This means your body is not going to be wanting more food, making you reach for snacks, until it’s finished getting through your last high-fiber meal.

Lower Bad Cholesterol and Fight Heart Disease

Because soluble fiber prevents the absorption of saturated fat and LDL cholesterol, there’s less of it in your bloodstream. This means you lower the risk of developing heart disease.

Control and Prevent Type-2 Diabetes

Soluble fiber also helps prevent the body from absorbing too much glucose. This means you’re less at risk of developing type-2 diabetes. If you already have type-2 diabetes, keeping your blood sugar levels low can help you have better control over it.

Prevent Bowel Cancer

As insoluble fiber helps keep your bowels stay clean and healthy, and insoluble fiber maintains good bacteria levels, you’re less likely to develop bowel cancer.

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• Stick to only healthy food and be less likely to be tempted by unhealthy treats by using a shopping list at the supermarket
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What Fruits and Vegetables are High in Fiber?

Pretty much all fruits and vegetables are high fiber foods.

This is great news if you’re particularly picky about certain types. It means there’s plenty of others you can choose from rather than forcing yourself to eat something that you’d rather not.

However, there are some that are particularly high in fiber and should definitely go on your food list high in fiber.

Fruits High in Fiber

• Apples
• Coconut
• Dried figs
• Bananas
• Blackberries
• Guava
• Oranges
• Pears
• Prunes
• Raspberries
• Strawberries

Vegetables High in Fiber

• Artichokes
• Avocado
• Beetroot
• Brocolli
• Brussels Sprouts
• Carrots
• Cauliflower
• Okra
• Onions
• Parsnips
• Potatoes
• Pumpkin
• Squash
• Sweet potatoes

What Other Foods are High in Fiber?

Fiber is not only found in fruits and vegetables: other foods such as grains, seeds, and legumes are also packed full of the stuff.

Seeds and some legumes also have the added bonus of containing a lot of healthy Omega3 fatty acids, which aids brain and nervous system functions. It is also linked to improving mood, lowering the risk of developing Alzheimer’s disease, and keeps your joints in good working order.

Grains High in Fiber

• Brown rice
• Buckwheat
• Bulgar wheat
• Corn
• Oatmeal
• Pearl barley
• Popcorn
• Quinoa
• Wholegrain bread
• Whole wheat pasta

Legumes High in Fiber

• Adzuki beans
• Black beans
• Chickpeas
• Lentils
• Lima beans
• Mung beans
• Peas
• Pinto beans
• Red kidney beans
• Soybeans
• Split peas
• White beans

Nuts and Seeds High in Fiber

• Almonds
• Chia seeds
• Flax seeds
• Pecans
• Pistachios
• Pumpkin seeds

Your Free Food List High in Fiber

If you’re eager to start getting more fiber into your diet, you can use this free printable template to take grocery shopping with you. Feel free to add or remove any products to make the list your own.