Medically reviewed by Miho Hatanaka, RDN, L. The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. American adults and children don’t meet the recommended daily fiber intake. In America, the can you eat beet skin daily fiber intake is estimated to be 16.
Fortunately, increasing your fiber intake is relatively easy — simply integrate high fiber foods into your diet. Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health. Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption.
High fiber foods like fruits and vegetables tend to be lower in calories. Adding bulk to the digestive tract. Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. It can take your body longer to break down high fiber foods. Eating enough fiber can have protective effects against certain cancer types, including colon cancer.
Fiber offers many health benefits, but it’s important to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as bloating and gas. Drinking plenty of water while you up your fiber intake may also help keep these symptoms at bay. Here are 22 high fiber foods that are both healthy and satisfying. The pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruit sources of fiber. 5 grams in a medium-sized, raw pear, or 3.
Strawberries are a delicious, healthy option that can be eaten fresh. Interestingly, they’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants. Try some in this banana strawberry smoothie. The avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats.
Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits. Try them in one of these delicious avocado recipes. Fiber content: 10 grams in 1 cup of raw avocado, or 6. Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber. We especially like them in salads.
4 grams in a medium-sized, raw apple, or 2. Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese. Try blending some into this raspberry tarragon dressing.
Fiber content: One cup of raw raspberries contains 8 grams of fiber, or 6. Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. Try them in a nut butter sandwich for a hit of protein, too. 1 grams in a medium-sized banana, or 2. The carrot is a root vegetable that’s tasty, crunchy, and highly nutritious. It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
Toss some diced carrots into your next veggie-loaded soup. 6 grams in 1 cup of raw carrots, or 2. The beet, or beetroot, is a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium. Give them a go in this lemon dijon beet salad.