20 Highest Fiber Foods

20 Highest Fiber Foods?

Eating fiber is one of the best ways to improve digestive health, decrease stomach pains, maintain regular bowel movements and improve your overall health, but most people do not eat enough fiber. Constipation is a very common problem and is very common especially in people with disabilities and special needs. These top fiber foods can help people maintain healthy, regular bowel movements.

  1. Whole peas, beans and other legumes like baked beans, kidney beans, split peas, lima beans, pinto beans, green snap peas, pole beans, broad beans (Italian beans), edamame, chick peas / garbanzo beans, black beans and lentils.
  2. Bran cereals, especially those that are 100% bran. You can mix these with other cereals, add to the top of yogurt and even mix them into baked goods to improve the flavor.
  3. Seeds, including ground flax seed, chia seeds, sunflower seeds, sesame seeds, poppy seeds, pine nuts and others. Flax seed and chia seeds are especially useful as they contain other essential nutrients.
  4. Pureed beans are usually lower fiber because of other ingredients but are still a great source of fiber and taste great. Try adding refried beans (or make your own by pureeing beans) to other recipes, or of course on tacos, or snack on hummus.
  5. Dried fruit is high in fiber, with figs, apricots and dates topping the fiber list.
  6. Raspberries, blackberries and strawberries.
  7. Sweet corn on the cob or cut off in kernels. Creamed corn is lower in fiber but still worthwhile. Exotic breeds of corn, called “Indian corn” is healthier if you can get it or grow it.
  8. Whole wheat and other whole wheat grain products.
  9. Rye, oats, buckwheat, stone ground cornmeal, quinoa, bulgur wheat, barley and other grains are high in fiber but make sure you get the whole grain variety which contains the bran.
  10. Broccoli and cauliflower
  11. Baked potato with the skin on. Mashed potatoes and boiled potatoes are good too. With French fries, the fat content decreases the value of this as a healthy food option. Sweet potatoes are another good option with higher vitamin content than white potatoes. Purple potatoes are healthier than white potatoes if you can find them.
  12. Plums, pears and apples, especially with the skin
  13. Raisins and prunes
  14. Greens including spinach, beet greens, kale, collards, swiss chard, turnip greens and cabbage.
  15. Nuts, especially almonds, brazil nuts, peanuts and walnuts
  16. Carrots
  17. Squashes, including butternut squash, acorn squash, spaghetti squash, pumpkin and others
  18. Coconut (dried or fresh but coconut is high in fat)
  19. Brussel sprouts – Try roasting these in the oven with a little olive oil, garlic power, oregano and salt to make Brussel sprouts tasty.
  20. Popcorn – while not a super high fiber food, its still a snack that can help you meet your fiber needs
  21. Not a fiber food, but still important – don’t forget the liquids! Water is best but pear juice, grape juice and prune juice are all good for fighting constipation.
  22. Finally, be sure to avoid eating these constipation causing foods in excess! Rice and rice products such as rice milk and rice flour, bananas, white breads, apples, cheese and other dairy, meat, eggs, and processed foods.

We hope you’ve enjoyed this list of fiber intake amounts and that it will help you know how much fiber children and adults should eat. Remember to try our tips for drinking more water!

Please comment below and share your experience with us, or give us a feedback about this article. If you think some tips are not included here, please let us know so that we could share them with the rest.