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High Fiber Foods: Food List

Fiber appears to be quite healthy, as food packaging is often full of words such as 'source of fiber' or 'rich in fiber'. All very nice, but why is fiber so healthy? And what can we now see as really fiber-rich food?

In this blog, we will explain what fiber-rich food is and why it is good to choose food with a lot of fiber. You will also find an extensive list of fiber-rich foods so that you can go shopping well prepared next time. Easy, right?

What is a high fiber diet?

Fiber-rich foods are foods that, surprisingly, contain a lot of fiber. Vegetables, fruits, and whole grains are often good sources of dietary fiber. But what can we really call a lot of fiber? In the Netherlands, manufacturers are allowed to call their product a 'source of fiber' if it contains at least 3 grams of fiber per 100 grams. If it contains at least 6 grams of fiber per 100 grams, it can be labeled as 'rich in fiber'.

High Fiber Foods: Food List

Most products that are naturally high in fiber don't make such claims. These are often natural products that are processed as little as possible. Several manufacturers, therefore, add extra fiber to their processed products, in order to be able to label it as a source of or rich in fiber. Of course, it's not bad to consume something with added fiber, but keep in mind that the product doesn't have to be healthier if it says 'source of fiber' or 'rich in fiber' on the packaging.

Why choose fiber-rich food?

When you choose unprocessed fiber-rich food, you often choose responsibly. When you consume enough dietary fiber, you reduce the risk of heart disease and ensure proper bowel function. Fiber is very important for healthy digestion. It is therefore important that you consume sufficient fiber-rich food every day.

If you have problems with your intestines or digestion, it could just be that you are not consuming enough fiber. In that case, we recommend that you first visit your doctor. If it becomes clear here that the complaints are caused by a lack of fiber, read on quickly. You will find a fiber-rich food list here so that you know which products should end up in your shopping cart.

How many grams of fiber per day?

On average, a woman from the age of 14 needs about 30 grams of fiber per day. In men, this is 10 grams more. From about 14 years, a man needs about 40 grams of fiber per day for a healthy bowel function. This sounds like quite a lot and it turns out to be the case in practice.

According to the Health Council, roughly 90% of all Dutch people do not meet the guideline of 30 or 40 grams of fiber per day. That's a huge amount of people who don't consume enough fiber.

High fiber food list

If you know what to look for, it becomes a lot easier to consume enough dietary fiber. In the fiber-rich food list below you will find product groups that can be labeled as high-fiber. Read it carefully and you will see that it does not have to be difficult to get enough fiber every day. In some cases, it is even as simple as switching from, say, white bread to whole wheat bread.

Vegetable

Not only are vegetables very healthy because of the vitamins and minerals they contain, they are also packed with fiber. Most vegetables can therefore be called fiber-rich. You will discover in the list below that vegetable that contains more water often have less fiber than 'solid' vegetables. So keep this in mind if you consume vegetables with the aim of getting more fiber.

Different types of fiber-rich vegetables

  • Parsnips: 4.9 grams of fiber per 100 grams
  • Kale: 4.7 grams of fiber per 100 grams
  • Broccoli: 3.1 grams of fiber per 100 grams
  • Kohlrabi 2.7 grams of fiber per 100 grams
  • Carrots: 2.5 grams of fiber per 100 grams
  • Spinach: 2 grams of fiber per 100 grams

Fruit

Just like vegetables, fruit is packed with vitamins and is always a responsible choice as a snack, for example. In addition to all those vitamins, different types of fruit also contain a lot of fiber. So fruit should certainly not be missing from the fiber-rich food list. View fruits that contain a lot of fiber here.

Different types of fiber-rich fruits

  • Avocado: 4.3 grams of fiber per 100 grams
  • Pomegranate: 3.4 grams of fiber per 100 grams
  • Blackberries: 3.1 grams of fiber per 100 grams
  • Raspberry: 2.5 grams of fiber per 100 grams
  • Pear: 2.2 grams of fiber per 100 grams
  • Bananas: 2 grams of fiber per 100 grams
  • Apple: 2 grams of fiber per 100 grams

nuts

Nuts (b) also seem to be good for everything. Packed with proteins, healthy fats and they also belong to the fiber-rich diet. There doesn't seem to be any reason why you shouldn't eat a handful of nuts every day. Keep in mind that nuts and seeds have very high-calorie content. View the list of fiber-rich nuts here.

Different types of high fiber nuts

  • Pistachios: 9.5 grams of fiber per 100 grams
  • Hazelnuts: 8.8 grams of fiber per 100 grams
  • Macadamia nuts: 8 grams of fiber per 100 grams
  • Brazil nuts: 7.6 grams of fiber per 100 grams
  • Almonds: 7.2 grams of fiber per 100 grams
  • Walnuts: 4.8 grams of fiber per 100 grams

Seeds

Seeds are perfect for your yogurt, cottage cheese, smoothie, or salad and are often very high in fiber. It is therefore very easy to consume a little more fiber by simply adding seeds to some meals. Here are some fiber-rich seeds:

Different types of fiber-rich seeds

  • Flaxseed: 34.3 grams of fiber per 100 grams
  • Chia seed: 34 grams of fiber per 100 grams
  • poppy seed; 20 grams of fiber per 100 grams
  • Pumpkin seeds: 8.7 grams of fiber per 100 grams
  • Sunflower seeds: 7.3 grams of fiber per 100 grams
  • Hemp seed: 4 grams of fiber per 100 grams

legumes

Many people get extra gas from eating a lot of legumes. It is clear that they do something with the intestines! Legumes are also a fiber-rich diet, as most legumes contain quite a bit of fiber. In addition, they also contain a lot of magnesium! View the list of fiber-rich legumes here.

Different types of fiber-rich legumes

  • Lentils: 8.8 grams of fiber per 100 grams
  • Kidney beans: 8.5 grams of fiber per 100 grams
  • Black beans: 8.5 grams of fiber per 100 grams
  • Peas: 8.2 grams of fiber per 100 grams
  • Kidney beans: 7.8 grams of fiber per 100 grams
  • Chickpeas: 7.2 grams of fiber per 100 grams

Cereals

Of course, a fiber-rich food list cannot be complete without grains. Cereals have been known for many years as high fiber products. See here which grains contain the most fiber:

Different types of fiber-rich grains

  • Rye flour: 16.5 grams of fiber per 100 grams
  • Barley: 15 grams of fiber per 100 grams
  • Oats: 5.6 grams of fiber per 100 grams
  • Brown rice: 4 grams of fiber per 100 grams
  • Corn: 3.5 grams of fiber per 100 grams
  • Wheat flour: 2.8 grams of fiber per 100 grams

Tips to consume enough fiber-rich food

Based on the information you now have, you can probably make good choices yourself. Nevertheless, we have listed a number of useful tips here. If you use these tips, you will notice that it suddenly becomes a lot easier to eat enough fiber-rich food every day.

  1. Eat a handful of nuts daily
  2. Add chia seed or linseed to your smoothie, yogurt, or salad
  3. Eat at least two pieces of fruit a day
  4. Eat at least 250 grams of vegetables per day
  5. If possible, opt for the whole-wheat variant of a product
  6. Eat legumes more often, such as lentils, kidney, and black beans

Fiber-rich food without carbohydrates

If you like to eat fiber-rich, but want to cut back on carbohydrates, you can't just eat all products. Grain products usually contain a lot of carbohydrates and may not be suitable for you. Different types of vegetables can be categorized as fiber-rich food without carbohydrates. The vegetables contain few carbohydrates, but a lot of fiber. Think of vegetables such as parsnips, kale, and broccoli.

Fruit can also be included in this category. Some fruits still contain some carbohydrates due to the high degree of fruit sugars, such as a banana, but in general, this is a lot lower than grain products.

In addition, nuts are also a good option if you are looking for fiber-rich food without carbohydrates. Although they contain a lot of calories, mainly due to the high-fat content, the number of carbohydrates is not too bad. If you compare it with vegetables and fruit it is on the high side, but if you eat a handful of nuts you will only eat about 30 to maybe 40 grams. The amount of carbohydrates you then get is not that bad.

Frequently asked questions about high-fiber foods

We close this blog with a few frequently asked questions about high-fiber foods. Hopefully, they answer all your questions and you know exactly how you can now adjust your diet to consume enough fiber every day.

Does fiber-rich diet help with intestinal complaints?

Fiber-rich food can help with intestinal complaints since the dietary fibers ensure a healthy intestinal function. There is of course also something else at play other than just a lack of fiber. It is therefore advisable to make an appointment with your doctor if the intestinal complaints persist.

Does fiber-rich diet help with constipation?

Consuming enough fiber-rich foods can help with constipation. The fibers ensure that the stool remains flexible and a lack of fiber can therefore cause constipation. Will constipation continue? Then contact your doctor.

Is there fiber-rich food without gluten?

Do you not want or may not eat gluten, but do you want to consume enough fiber? Then luckily you have quite a choice. You can eat fruits, vegetables, legumes, nuts, and seeds to consume enough fiber. There are also gluten-free pasta or gluten-free wraps made from corn, for example. These products also contain a fair amount of fiber.

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