We all know that fiber is an important nutrient to have our diets, but do we get enough of it? No, we don’t because we aren’t eating the right foods to get the amount we need. Or maybe we are eating foods that say they have fiber, but have too many other processed ingredients, which negate fiber’s benefits. Whatever the case, fiber plays an integral role in bodily health.
Considering that less than 5% of the American population gets the right amount of fiber, we’ve decided to give you a list of the best plant-based high-fiber foods. Fiber can improve digestion, relieve constipation, protect against kidney stones, and can ward off obesity.
#1: Black Beans
These nutrient-dense legumes bring a lot of fiber to the table. They have 12.2g of fiber per cup and pack powerful flavonoids that help fight free radicals in the body. You can make black bean burgers, black bean hummus, or have them in a sweet potato chili.
#2: Artichokes
Artichokes are a super low-calorie food, which are fiber-rich and packed with nutrients. Eating one artichoke accounts for about half of a woman’s, and a third of man’s recommended daily fiber intake. Plus, these are a great source of antioxidants.
#3: Avocados
We love avocados at Dherbs. Rich in magnesium, potassium, and fiber, there isn’t a reason not to have these in your diet, unless you are allergic to them. Florida avocados tend to have more insoluble fiber than California avocados. We have a ton of avocado recipes you can view in our recipe section.
#4: Lima Beans
First off, you’ll feel a lot more energized after eating lima beans because they are rich in manganese. Secondly, lima beans are a healing food, helping to give the body antioxidants for repairing bodily tissues. They are a great source of fiber, giving women about 25% of the daily recommendation per cup.
#5: Coconut
Everybody can always use more coconut in life. There’s a reason for the growing popularity in coconut products. The omega-6 fatty acids, folate, and manganese in coconuts help fight heart disease and lower cholesterol. Most coconut products, like coconut flour or milk, are great sources of fiber too!
#6: Acorn Squash
Acorn squash is part of the fall and winter squash family. All of these squash have some pretty awesome health benefits, specifically pumpkin and butternut squash. When you eat the skin, which is rich in soluble fiber, it helps your body absorb nutrients more efficiently. They are best roasted in the oven or sautéed.
#7: Split Peas
These may be a little old school, but they rank high on the fiber charts at 16.3g of fiber per cooked cup. A bowl of split pea soup can deliver you half of your daily fiber requirement. Incorporate these into your diet to reap some awesome benefits.
Other plant-based fiber sources include berries, pears, Brussels sprouts, nuts & seeds, apples, chickpeas, and corn.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
