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19 High Fiber Foods - Some May Surprise You

author image Katherine Brooking
Katherine Brooking is a registered dietitian with a Master’s degree in nutrition education. She co-founded Smart Cookie Productions, Inc., which publishes AppforHealth.com and produces a weekly nutrition series, Appetite for Health. She a frequent nutrition contributor to the TODAY show, The Early Show on CBS and Good Morning America Health. She is the co-author of "The Real Skinny: Appetite for Health's 101 Fat Habits & Slim Solutions."

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19 High Fiber Foods - Some May Surprise You

Fiber may not be as trendy to talk about as some other nutrients, however fiber is an important, and often overlooked, part of a healthy diet. Although we aren’t able to actually digest fiber (added benefit: it has no calories!), it has a “sponge-like” effect, helping to absorb water for smooth digestion. Fiber is linked to heart health and helping regulate blood sugar. If you’re trying to lose weight or maintain weight loss, fiber helps you to feel full for longer, so you’re less likely to overeat. Depending on your gender and age, adults should consume about 25 to 35 grams of fiber every day. But the typical American is only meeting half of his or her daily needs! If you’re looking to get more fiber in your diet, read on to find out some foods you might want to add to your grocery list.

1. Pears


Want a lot of fiber in a tasty, healthy, and calorie-controlled package? Just reach for a pear. They rank as a top high-fiber fruit with about 6 grams of fiber in one medium-sized pear. That meets nearly a quarter of your daily fiber needs. Pears contain soluble and insoluble fiber. Both types aid digestion, while soluble fiber also helps reduce cholesterol. When you eat a pear, keep the peel on as most of the fiber is found in the skin. Pears are perfect as a healthy on-the-go snack, or you can add them to your favorite salad for some added crunch and natural sweetness. For a nutritious, delicious dessert, try a simple poached pear by simmering halved pears in water, brown sugar, and red wine.

Related: Poach Bosc Pears – Recipe

2. Bulgur


If you've never had bulgur, it should be on your must-try list. Just 1/4 cup has about 7 g of fiber and 5 g of protein. (Yes, a grain with protein!) A staple food of the Middle East and Mediterranean, bulgur is a whole grain made from different varieties of wheat that have been parboiled, dried and cracked. It comes in four different textures: fine, medium, coarse, and very coarse, and each type lends itself to a particular kind of dish. Commonly used to make in Tabbouleh, bulgur’s nutty flavor makes it a great base for salads and pilafs. You can also add it to breads and muffins or try it cooked as a hot cereal.

3. Mangoes


Mangoes are not only sweet and juicy, they’re also a nutritional powerhouse. One cup of mango is a good source of fiber, providing 12% of your daily needs. What’s more, mangoes are a true “superfruit” -- bursting with antioxidants and over 20 different vitamins and minerals -- all in just about 100 calories a serving! You can enjoy mangoes for breakfast, lunch, dinner or as a snack. Wondering how to pick out a perfect mango? Squeeze gently to judge ripeness. If the mango has a slight give, it’s ripe and ready to eat. If it’s too firm, let it ripen on the counter for a few days at room temperature. And don’t judge a mango by its color. The red blush you’ll see on some varieties is not an indication of ripeness or quality.

4. Seeds


Many popular varieties of seeds are an excellent source of fiber. For example, 1/4 cup of sunflower seeds contains about 3.6 g of fiber while trendy flax seeds have 11 g of fiber. Seeds are great snacks and I also love to add them to baked goods for extra flavor and crunch. Some seeds such as flax also contain omega-3 fatty acids that have been shown to have heart health benefits. Flaxseed, when eaten whole, will pass through the intestinal tract mostly undigested, which means your body will get the fiber benefits, but not the omega-3s. To get the most from your flaxseeds, grind them first using a mini-blender or electric coffee grinder. Try mixing seeds into foods like yogurt, smoothies, or pancake batter and even brownies.

5. Pistachios


Looking for good nutrition in a nutshell? Crack open some pistachios. A one ounce serving (about 49 kernels) has 6 g of protein and 3 g of fiber – about twice the fiber in a serving of oatmeal. Plus they offer more than 30 different vitamins, minerals and phytonutrients. Worried about the fat and calories? With 160 calories and 13 g of fat per ounce, pistachios are one of the lowest calorie, lowest fat nuts. (And 90% of the fat in pistachios is unsaturated, i.e. “the good fat”). Pistachios make a satisfying snack as well as a healthful ingredient in many meals. Add pistachios to trail mixes and rice dishes, like this fantastic mixed grain pilaf.

Related: Mixed Grain Pilaf with Pistachios - Recipe

6. Barley


Barley, a grain with a nutty flavor and pasta-like texture, is the highest in fiber of all the whole grains. One cup of cooked, pearled barley has 6 g of fiber. Barley contains high levels of a type of soluble fiber called beta-glucan. Research shows that beta-glucans reduce cholesterol, help control blood sugar, and improve immune system function. New studies even indicate that beta-glucans may help our bodies stand up better to chemotherapy, radiation therapy and nuclear emergencies! Barley is also a good source of iron, niacin and vitamin B-6. And this whole grain is not just for soup. It can be made into a great side dish, like a barley pilaf. It’s also a great addition to breads and you can even use barley flour to bake your favorite cookies.

7. Apples


One large apple has about 5 g of fiber per serving – this can help keep your digestive system and your appetite in check. Apples contain a type of antioxidant called polyphenols. Antioxidants have been shown to have cardiovascular and anti-cancer benefits. Recent research indicates that apple pectin (a soluble fiber found in apples) may have a protective effect against colon cancer. Apples are a perfect, portable snack – you can eat them anytime, anywhere. Even if you have an apple a day, you probably won’t get bored because there are over 7,500 varieties of apples worldwide! Add apple slices to a fresh salad or sandwich, or start your day with homemade whole-wheat apple pancakes!

8. Artichokes


Do not fear the artichoke! It may have an unusual shape and texture, but artichokes are easy to prepare and wonderfully tasty and nutritious. They’ll go a very long way to meeting your fiber needs too. A medium-sized artichoke contains 7 g of fiber and only 60 calories. You might not have have guessed, but an artichoke also has 4 g of protein. Artichokes are easy to make: simply steam them. After steaming, start by pulling off the outermost petals. Dip the base of the petal into your favorite sauce (try lemon, salt, pepper and a little bit of olive oil). Once all the petals have been removed, you’ve arrived at the heart, carefully remove the fuzz – not edible –, slide, dip and enjoy. They make an excellent appetizer or side dish.

9. Strawberries


Strawberries are a delicious high fiber fruit with many health benefits. Just one cup contains 3 g of fiber. A serving of strawberries (about 8 berries) also supplies more vitamin C than an orange -- meeting 160% of your daily needs! Strawberries also contain other essential nutrients such as folate, potassium, magnesium, and vitamin K. Additionally, they’re a great source of disease-fighting antioxidants. Strawberries will add sweetness and texture to just about any salad, and are a favorite ingredient in smoothies. Looking for a special but simple dessert? Try dipping strawberries in dark chocolate for a perfect sweet treat.

10. Beans


Affordable, nutritious, convenient and tasty, beans are the unsung hero of the food world. Plus, they’re an excellent source of fiber: 1/2 cup of cooked black beans has 7.1 g fiber; while 1/2 cup of kidney beans and pinto beans clock in at 7.3 g and 6.9 g, respectively. Beans also contain protein, complex carbohydrates, fiber, antioxidants, and important nutrients including folate, manganese, potassium, iron, phosphorous, copper and magnesium. The lean protein in beans helps you maintain and promote muscle growth while beans’ complex carbohydrates provide a sustained energy source. Beans can serve as a main meal or a side dish, or they can be added to other foods, such as soups and salads, to increase nutritional value and to add flavor and texture.

11. Prunes


Prunes, or if you wish to call them by their somewhat sexier name “dried plums,” are another excellent source of fiber and nutrition. A single serving (about 5 dried plums) contains 3 g of fiber, 293 mg of potassium, and 16 mg of magnesium -- for under 100 calories! Dried plums are famous for their digestive health benefits: if you need help “going,” they might be your best friend. About half of the fiber in dried plums is insoluble, which helps speed food through the digestive tract. Research has also shown that dried plums may lead to better bone and heart health. They are great on their own as an anytime snack, or you can add them to cereal or yogurt.

12. Popcorn


Popcorn is an excellent low calorie, high fiber snack that will keep your hunger satisfied. Three cups of air-popped popcorn contains about 3.6 g of fiber and less than 100 calories. Popcorn is really just popped corn kernels, and therefore it is a whole grain. Many people don’t realize that popcorn can be a healthy snack because too often it is doused in butter and salt. Can’t live without butter-free popcorn? Try topping it with a tablespoon of grated Parmesan cheese instead. Have leftover popcorn? Don’t toss it out! You can store it in an airtight container in a cool dry cupboard for several days after popping.

13. Almonds


Almonds are a versatile, power-packed nut and a good source of fiber. One ounce of almonds (about 23 whole almonds) contains 3 g of fiber and 6 g of protein. They’re also low in saturated fat and high in powerful antioxidants, particularly vitamin E. Studies show that just 1.5 ounces of nuts, like almonds, per day may help reduce the risk of heart disease. Almonds are a great, portable snack but they’re also perfect on salads, and cereals. Want to keep your almonds fresh for longer? Remember to keep them cool. When kept in the refrigerator, whole almonds can last up to 2 years with virtually no decline in quality.

14. Avocados


Avocados are another nutritional all-star. While not typically associated with fiber, 1 whole, medium-sized avocado has about 10 g of fiber. Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can enhance the overall quality of your diet. Wondering how to choose a ripe avocado? The soft ones are ready-to-eat, the firmer, harder ones need to wait a few days at room temperature. The best way to find out is by touch – if the avocado yields to firm gentle pressure you know it's ripe and ready-to-eat. Avocados are perfect for sandwiches, salads, and spreads. And, of course, they’re one of the main ingredients in guacamole!

Related: Healthy Guacamole – Recipe

15. Potatoes


There are a lot of misperceptions about potatoes out there, but the truth is potatoes are good for you. One medium-size, potato (with skin) has just 110 calories and 2 g of fiber. Potatoes don’t contain any fat, sodium or cholesterol, plus they provide 45% of your daily value of vitamin C. You might be surprised to hear that a medium potato has more potassium than a banana! Potatoes are naturally healthy, so if you’re making a baked potato keep it healthy by choosing your toppings carefully. Try to avoid using higher calorie ingredients like butter, cheese and bacon bits. And don’t forget that potatoes are perfect for summer as they are great on the grill. Just remember that the trick with potatoes is to keep an eye on portions – and of course, avoid the chips.

16. Raspberries


One cup of raspberries packs in a whopping 8 g of fiber and just 50 calories! They’re also high in vitamin C and a good source of folate. Raspberries contain several important phytonutrients including anthocyanin, a natural compound that gives them their red color. Research indicates that this powerful antioxidant scavenges free radicals, helping to prevent aging of cells. Anthocyanins may also be beneficial for controlling diabetes and helping prevent obesity. Raspberries are sweet and delicious. They’re perfect on their own or in salads, entrees and baked goods. Try them in smoothies too.

17. Bananas


Bananas are one of nature’s many perfect foods. A medium banana has about 110 calories and provides 30 g carbohydrates and 3 g fiber. In addition to fiber, bananas contain resistant starch, a type of carbohydrate you can’t digest, but that helps you to feel fuller longer. This can help you from overeating and blowing your calorie budget for the day. Bananas are also great for your heart: one banana contains about 10% of your daily potassium needs. Research shows that potassium-rich diets can help reduce blood pressure and the risk of stroke. Bananas are an ideal snack for anytime of the day. To top it all off, they come in their own package, so they are an excellent “grab-n-go” option.

Related: Are Bananas Going Extinct?

18. Edamame


While its name might sound exotic, edamame is just immature soybeans boiled in the pod. Edamame is a great source of fiber and protein, with 8 g of fiber and 9 g of protein in just one cup. Edamame is packed with other healthy nutrients like vitamin C, iron, magnesium, and vitamin B-6. You can find edamame in the freezer aisle at your local grocery store. You can steam them in minutes, and they make an excellent, filling snack. Edamame can also be added to salads, dip, spreads and stews. 93% of the soy grown in the U.S. is genetically modified, so take steps to ensure your edamame is not GMO. To do this, look for one labeled organic, as organic products in the U.S. and Canada by law cannot be GMO.

19. High Fiber Cereal


When it comes to fiber, choosing the right cereal can make a big difference. Remember, not all cereals are nutritionally equal: fiber, vitamin and mineral content can vary greatly. Get a jump start on your day – and your daily fiber needs – by choosing a high fiber variety with a minimum of 5 grams of fiber per serving. Good options include Grape-Nuts Original with 7 g fiber per 1/2 cup serving, Uncle Sam Original Whole Wheat & Flaxseed Cereal with 10 g fiber per 3/4 cup serving and Kashi Go Lean Original Cereal with 5 g fiber per 1/2 cup serving. High fiber cereals are great for breakfast, but don’t forget that they also make a great mid-afternoon power snack. Always remember to try to choose cereals that are made with whole-grains and avoid the sugary ones.

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