High Fiber Foods With Printable List

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Fiber is a type of carbohydrate that our body does not digest. Despite all its’ health benefits, most people are not meeting their recommended fiber intake throughout the day.  This post we will discuss high fiber foods and include a printable list for your reference. 

It’s recommended that women consume at least 25 grams of fiber per day, and men should aim for at least 30 grams per day. Are you meeting those recommendations? Hopefully with this post, you’ll understand just how beneficial a diet adequate in fiber can be and how to do just that. 

The Difference Between SOluble and Insoluble Fiber

There are two types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water, and forms a gel as it passes through the digestive system. Foods high in soluble fiber are best known for lowering blood sugar and cholesterol levels. These include oatmeal, chia seeds, beans and lentils.

Insoluble fiber does not dissolve in water, and instead, adds bulk to the stool – making it easier to pass. Foods high in insoluble fiber can help with constipation, and include whole wheat grains, quinoa, legumes, leafy greens, and fruits with peels like apples. 

It can be confusing to decide which high fiber foods to consume. Instead of questioning which type, focus on your overall fiber consumption – as it may be hard enough to meet the minimum dietary fiber intake daily. 

Infographic of Soluble Versus Insoluble Fiber

Benefits of Consuming HIgh Fiber Foods

Improves Regularity and Makes Stools Easier to Pass

Dietary fiber adds bulk to the stool, increasing the size, and softens it. A bulkier stool is easier to pass, decreasing your chance of constipation. It can help move the stools through your digestive system. 

Helps with Blood Sugar Control

Supplementation of fiber can reduce fasting blood glucose and Hgb A1C, and is encouraged as a diet strategy for those with Type II diabetes. 

Fiber helps to slow the absorption of blood glucose by delaying the rate of gastric emptying. Therefore, meals which include foods rich in fiber may help prevent those blood sugar spikes. 

May Lower Cholesterol

The effects of soluble fiber on lowering cholesterol has been widely researched, suggesting that consuming 5-10 grams of soluble fiber daily can decrease your total and LDL (or “bad”) cholesterol. 

Decreased Risk of Certain Diseases

Consuming a diet adequate in fiber has been linked to a decreased risk of certain diseases, like cardiovascular disease, Type II Diabetes, colon cancer, diverticulitis, and breast cancer

Healthy Gut Microbiota

The fermentation of fiber in our gut creates short-chain fatty acids, which plays a role in our immune function and helps regulate inflammation. 

Fiber has also been shown increase microbial diversity, which can result in better health outcomes.

Weight Management

Dietary fiber helps us feel fuller for a longer period of time, therefore, may assist with weight management. Some studies have found that increasing the fiber in your diet could be helpful for those looking to lose weight.

Might Reduce Inflammation

A recent study found that cereal fibers were associated with lower levels of inflammation in older adults, specifically the beta-glucans found in oats. All those social media posts you’ve heard about how oatmeal is bad for you? Not true!

High Fiber Foods Printable List

Download this high fibers foods list, with over 30 high fiber foods and their fiber content listed.

Try to include these foods more often, and you might be one of the few people who meet their recommended dietary fiber intake. 

Many of the high fiber foods listed include both soluble and insoluble fiber (like apples). 

List of High Fiber Foods

List of high fiber foods with grams per serving; high fiber foods with printable list

Simple Ways to Increase Fiber Consumption

By using this list as a guide, you might be able to figure out simple ways to increase your fiber consumption. Think about what would fit your lifestyle and food preferences. 

Reading food labels and checking the fiber content of specific foods can be a real game-changer. Some brands might have a higher fiber content than others. 

Simple Ways to Increase Fiber List

Key Takeaways

Consuming a diet adequate in fiber seems to be a challenge for most people. Even I, as a dietitian, struggle with getting enough fiber in my diet everyday. 

There are a lot of nutritional claims out there that aren’t backed up by science. The fact that fiber has been widely researched and shown to help with SO many health conditions is a motivating factor to try to consume more of it. 

It’s important to remember to DRINK A LOT OF WATER when increasing your fiber intake. This can help alleviate symptoms such as gas, bloating or stomach aches.

Essentially, it’s increasing the number of fruits, vegetables, seeds, nuts, beans and whole grains in your diet. Fiber supplements can help get you there as well! Good luck, and let me know what part of this post helped you the most!

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