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10 Healthy Fiber-Rich Foods You Need to Add to Your Diet

by Gerry Morton

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Fiber is one good thing to get more of in your diet. It helps keep your gut healthy by giving your stomach the fiber it needs to manufacture healthy bacteria, helping you absorb nutrients more effectively.

Fiber also helps flush toxins out of the body and to keep the colon healthy. But too many people today are living on fast food, packaged foods, and refined carbs, and not eating enough whole, healthy foods (fruits and vegetables) to get the recommended 25 to 38 grams a day of fiber women and men, respectively, should be getting in their diet. 

With that, here are 10 foods super high in fiber that will help you get that recommended dietary allowance (RDA) for fiber easily:


1. Split Peas


split peas


Split peas are one legume that is packed with fiber. Just one cup of cooked split peas provides 17 grams of fiber. Try split pea and bacon soup with onions or a split pea dhal. They’re filling and delicious. 


2. Black Beans


Black beans are very nutritious and used in many of the world’s delicious cuisines like Mexican cuisine. They are packed with collagen synthesis promoting compounds that help you produce hyaluronic acid, keeping your skin bouncy and youthful, and they’re packed with good-for-you fiber, too. 1 cup of black beans has a whopping 15 grams of fiber. They’re great sautéed with beet greens, garlic, and grass-fed butter.


3. Figs


fresh figs


Figs might not look like they’re packed with fiber, but they certainly are. One cup of this fruit, dried, contains around 15 grams of fiber. They are also rich in trace minerals like magnesium, copper, manganese, calcium, and potassium. Fresh figs contain about 5 grams of fiber per handful of about five small figs as well.


4. Lima beans


Lima beans provide a rich store of fiber and taste delicious too. One cup cooked lima beans contains 13.2 grams of fiber. A cup of limas also provides around 1,000 mg of potassium, 25% of your RDA for iron, and 20% of your RDA for magnesium. Lima beans have a wonderful creamy consistency that makes them great alone or stirred into soups and casseroles.


5. Artichokes


Artichokes are a fantastic source of fiber, with one medium artichoke containing 10.3 grams of fiber. These vegetables are wonderful steamed or roasted and served with a side of butter and garlic or yogurt dip for dunking the tender leaves. The heart of the artichoke is a prized delicacy and these are wonderful all by themselves or chopped into salads. Just one medium artichoke contains 1/4th of your RDA for vitamin C, which is a lot for a vegetable.


6. Avocado


fresh avocados


The avocado contains more fiber than you might think, for such a soft, creamy fruit, boasting around 10.5 grams of fiber per medium avocado. Packed with high healthy fats, vitamins, minerals, and trace minerals, these fruit favorites are one superfood you want to make sure to eat often!

Avocados are packed with potassium as well, containing 700 mg of this hard to get mineral. We need 4,700 mg of potassium a day, and avocados are one of the only places to find this much of that mineral in one serving. For the most fiber content, look to Florida avocados, which have the smoother green skin, not the dimpled black skin of the California avocado.


7. Lentils


One cup of cooked lentils contains around 10.4 grams of fiber. They are also packed with folate, 90% of your RDA of that mineral, in fact. Lentils are actually one of the healthiest, most nutrition-packed legumes there are. They contain over 50% of your RDA for copper, manganese, and phosphorus, and over 20% of your RDA for B1, B6, and potassium. Lentils are great in pilafs and soups or as a side dish.


8. Acorn Squash


acorn squash

Image credit: simplyscratch.com


Winter squashes like the acorn squash, butternut squash, and pumpkin contain about 8 to 9 grams of fiber per cup, baked. They are also packed with vitamins A, C, and B6, potassium, manganese, and magnesium. These are great baked, roasted, or sliced into stews.


9. Raspberries


Raspberries are a fruit with very soft flesh but they’re packed with fiber, around 8 grams a cup in fact. They’re also packed with vitamins A, C, E, and K and lots of antioxidants as well. Wonderful alone or on top of cereal or yogurt, raspberries are a good-for-you fruit that’s all kinds of delicious too, especially if they are organic!


10. Blackberries


Blackberries are packed with nutrition and around 7.8 grams of fiber per cup. They contain powerful compounds called polyphenols, which are actually part of plant’s defensive compounds to protect them from predators and UV rays. What protects plants is super-healthy for us as well. Look to bitter berries for lots of these compounds, which are called phytonutrients, phytochemicals, and polyphenols. Part of the reason they taste bitter is to warn off munching predators.




healthy smoothie


Eating lots of fibrous foods is one way to flush your system of toxins and keep you and your digestive system a happy, well-functioning unit. Another great idea is to make smoothies packed with berries and organic green superfood powders. These powders add fiber plus a rich array of antioxidants, polyphenols, vitamins, minerals, and hard to get trace minerals to juices and smoothies, helping you get maximum nutrition in one nutrition packed beverage you can take with you everywhere! 


Want more from Gerry? Head on over to Green Plus’ blog or find him on Twitter or Facebook!

Interested in how you can whip up delicious meals by using only fresh fruits and vegetables? Why not sign yourself up for a scrumptious vegan culinary retreat? Your body (especially your taste buds) will thank you for it!

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