ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Fiber Rich Foods - List of High Fiber Foods for Weight Loss and Better Health

Updated on July 18, 2011
Beans are some of the best fiber rich foods.
Beans are some of the best fiber rich foods.

Health Benefits of Fiber

The many benefits of fiber have been touted in health circles for a few years now. Some of the health benefits of a high-fiber diet are lowered risk of heart disease, cancer, and diabetes. Fiber rich foods are great foods for weight loss, too.

It seems like every day we learn another benefit of eating fiber rich foods. If you haven't heard why is fiber good for you, click the link for more information about the many health benefits of fiber.

How Much Fiber to Eat Daily

Okay, so now you know what a wonder dietary fiber is for you and your body. Adults need at least 25 grams of fiber daily. That's the bare minimum daily fiber requirement. For optimal health, aim for closer to 30-40 grams of fiber a day. The average American diet only supplies about 10 grams of fiber daily.

But you don't know many foods that are high in fiber. Are you just supposed to eat celery and beans every day? Well, I guess you could, but there are many other foods high in fiber that you can eat. Below is a list of fiber rich foods that you can start adding to your diet for better health. Each of these fiber rich foods provide at least 3 grams of fiber per serving.

Fiber Consumption Poll

How much fiber do you eat a day, on average?

See results

Some of the Best High Fiber Foods - Beans and Legumes

Well, first on the list of fiber rich foods are of course the previously mentioned beans and legumes group. The best sources are:

  • pinto beans
  • black beans
  • refried beans
  • green peas
  • northern beans
  • baked beans
  • blackeyed peas
  • split peas
  • lima beans
  • kidney beans (dark or light)
  • lentils
  • navy beans
  • garbanzo beans (chickpeas)

More Fiber Rich Foods - Vegetables

Many vegetables are high fiber foods. Some of them include:

  • green beans
  • sweet potatoes or yams
  • corn
  • turnip greens
  • beet greens
  • broccoli
  • sauerkraut
  • cabbage
  • cooked carrots
  • kale
  • avocados (fruit?)
  • cauliflower
  • artichokes
  • potatoes if the peels are eaten
  • spinach
  • winter squash
  • Swiss chard

List of High Fiber Foods - Fruits

Try to eat fresh fruit when possible. Canned and frozen fruit often have lots of unhealthy sugar and syrup added. Some fiber rich foods that are fruits are:

  • strawberries
  • apples (eat the peel)
  • most berries- raspberries, blackberries, blueberries
  • cherries
  • bananas
  • pears
  • grapefruit
  • oranges
  • prunes
  • coconut (nut?)
  • papayas
  • dried figs

Fiber Rich Foods - List of High Fiber Foods That Are Nuts and Seeds

Most nuts and seeds are high in fiber. Pumpkin seeds are excellent fiber rich foods. Some others include:

  • almonds
  • flaxseeds
  • pistachios
  • sesame seeds
  • walnuts
  • sunflower seeds without the hulls

Fiber Rich Foods - Whole Grains

Whole grain products are high in fiber. Rye bread is a good choice. Try whole wheat pastas. Brown rice and pearl barley are good fiber food sources. So is air popped popcorn!

Whole grain cereals are fiber rich foods. Bran cereals are excellent sources of fiber. Some of the best high fiber cereals are grape nuts, bran flakes, and shredded wheat cereals. Oatmeal is another healthy, high fiber food. Click the link for a more complete list of high fiber cereals.

More Ways to Add Fiber to Your Diet

I recommend the newest high fiber bars that are on the market now. They actually are delicious, and they supply 35% of the daily recommendation for fiber. They are an easy and tasty way to add fiber to your daily diet.

Another way to add fiber to your diet if you don't eat enough fiber rich foods is to take fiber supplements. Some of them are Fiber Choice, Fibercon, Benefiber, Metamucil, and Citrucel.

Fiber Choice Fiber Supplements

Fiber One Yogurt Commercial

Fiber Rich Foods - List of High Fiber Foods for Weight Loss and Better Health Comments

    0 of 8192 characters used
    Post Comment

    • Albert Street profile image

      Albert Street 

      7 years ago from Northern USA

      I enjoyed reading your hub. These Fiber Rich Foods will make you so much more satisfied when you eat. Eating foods with refined white flour and added sugar actually makes you feel hungry. So; Right On! With Fiber Rich Foods!

    • vocalcoach profile image

      Audrey Hunt 

      8 years ago from Idyllwild Ca.

      I eat everything on your list and love it all! What about butter beans - are they fibre rich too? Love your hub and ready to dive in to all that you have as they look so interesting and are appealing to me. Thanks

    • profile image

      khmohsin 

      8 years ago

      Its really an excellent hub, I appreciate you that you shared such useful information with us. Most of us don't know about the benefits of fiber.

      Awareness comes from such informative hubs.

      Thanks.

    • DeBorrah K. Ogans profile image

      DeBorrah K Ogans 

      8 years ago

      Angela,Great! Healthy informative hub! Thank you for sharing, Peace & Blessings!

    • ocbill profile image

      ocbill 

      8 years ago from hopefully somewhere peaceful and nice

      good informaion. I am glad you listed that frozen and canned fruits may have sugar added. It seems the food industry will do all they can to trick you into eating bad (or cheap blended juices) for a profit.

    • Granny's House profile image

      Granny's House 

      8 years ago from Older and Hopefully Wiser Time

      I know I don't eat right. Thank you for the tips. I am going to try nd et better. Thank you for the list also.

    • Healthy Living Is profile image

      Healthy Living Is 

      8 years ago from allergies, people, flowers. health, diet, art, medicine, mental health

      We all need to eat foods which help our digestion. Digestion also affects the heart and kidneys as well. Yes, it sounds silly but all the organs in our body work together within the processes that occur.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)