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Zestful High-Fiber Foods Beyond the Realm of Fresh Produce

From a variety of choices including chickpeas and popcorn, these 12 high-fiber foods demonstrate that fiber isn't exclusively found in plants.

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3 min read
A variety of foods beyond just produce, including chickpeas and popcorn, demonstrate that they too...
A variety of foods beyond just produce, including chickpeas and popcorn, demonstrate that they too contain significant amounts of fiber.

Zestful High-Fiber Foods Beyond the Realm of Fresh Produce

Want to boost your health game without breaking a sweat? Look no further than fiber! It's more than just a gastrointestinal superstar, helping with constipation and reducing the risk of various health conditions. Sadly, a whopping 90% of Americans are falling short of their recommended daily fiber intake. Luckily, adding high-fiber foods to your diet makes hitting that fiber goal a breeze.

Consider whole-grain products, veggies, fruits, legumes, nuts, and seeds - all strong choices. But remember, plant-based foods are the way to go when it comes to scoring top-notch fiber. So, let's dive into some high-fiber options you can find at your local grocery store.

Whole-grain heaven

While low-carb diets like keto have taken center stage, whole grains remain a powerhouse when it comes to fiber. However, they may have lost some popularity. Besides improving digestion, whole grains lower blood sugar and "bad" LDL cholesterol, plus they decrease the risk of colon cancer, cardiovascular disease, and other health issues.

To spot whole-grain products at the store, look for the terms "whole-wheat flour" or "whole-grain flour" at the beginning of the ingredient list. For instance, whole-grain bread can offer around three grams of fiber per slice. Multigrain and whole-grain are separate, so scan the label before you buy!

Popcorn is also a surprise fiber source! One watching-worthy serving contains around six grams of fiber. Although it's light and airy, you can typically consume a large amount at a time, so the fiber content adds up.

Whole-wheat pasta provides more than double the fiber of regular pasta (7 grams versus 3 grams per two ounces). Its texture and taste might be an adjustment, but who needs fancy when a fiber-rich option is cost-effective?

Legume-zing fiber!

While legumes are technically veggies, we're placing them in their own category because they stand out when it comes to fiber content. Legumes, including beans and lentils, are a fiber powerhouse with around seven to eight grams of fiber per half-cup serving.

Chickpeas (garbanzo beans) and black beans are loaded with fiber. Half a cup contains around six grams and eight grams, respectively.

Pinto beans are just as fiber-rich as black beans, boasting around eight grams of fiber per half-cup. Plus, they offer iron, potassium, magnesium, calcium, phosphorus, and various B vitamins.

Food products derived from beans, such as hummus, can also provide a decent amount of fiber. Two tablespoons of hummus offers around two grams of fiber.

Nut and seed amazingness

Nuts and seeds are well-known sources of protein, healthy fats, and vitamins, but they're also great fiber providers. Almonds pack the most fiber (around four grams per ounce), followed by chia seeds (four grams per tablespoon), and pumpkin seeds (five grams per ounce).

Peanut butter contains around 2 grams of fiber per two tablespoons, while almond butter offers around 3 grams per two tablespoons. In contrast, walnut butter is a weaker option in terms of protein and fiber.

High-Fiber Snacks & Breakfasts

For additional fiber-rich snack and breakfast ideas, check out our guides on High-Fiber Snacks That'll Keep You Satisfied Between Meals, 5 High-Fiber Breakfast Recipes That Will Keep You Full Until Lunch, and 11 Foods That Probably Aren't as High in Fiber as You Think.

Remember, incorporating high-fiber foods into your diet can significantly improve your health and help you meet the recommended daily fiber intake to live your best life. So, don't skimp on fiber - your body will thank you!

  1. Whole grains, even amid low-carb diets' popularity, are excellent fiber sources, improving digestion, lowering bad cholesterol, and reducing the risk of various health issues.
  2. In grocery stores, whole-grain products are identified by "whole-wheat flour" or "whole-grain flour" near the top of the ingredient list, such as in whole-grain bread, offering about 3 grams of fiber per slice.
  3. Popcorn is a surprising source of fiber, with a serving containing around 6 grams, making it a viable option for fiber-rich snacking.
  4. Whole-wheat pasta provides more than twice the fiber of regular pasta (7 grams vs 3 grams per 2 ounces), offering a fiber-rich, cost-effective alternative.
  5. Legumes, like beans and lentils, are high in fiber, providing around 7-8 grams per half-cup serving.
  6. Chickpeas and black beans, specifically, are fiber-rich, containing 6 grams and 8 grams, respectively, per half-cup serving.
  7. Nuts and seeds are rich in proteins, healthy fats, vitamins, and fiber. Almonds, chia seeds, and pumpkin seeds are top choices, providing up to 5 grams of fiber per ounce.

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