Fiber – the king (or queen) of gut health. Today you can drink it and even take it in capsules and powders. But, high-fiber foods are where the real nutrition comes in. Did you know the body prefers vitamins and nutrients in the natural form?
Why are Natural Nutrients Better?
Mother Nature does a fantastic job of combining vitamins, minerals, and nutrients in every edibles on the planet. Concerning the age of man, supplements were born yesterday – so nature was the only source of nutrients like fiber.
The vitamins and nutrients work synergistically. That means the combination naturally occurring in a plant, let’s say, is perfectly combined for optimal absorption. So, instead of drinking another goopy fiber drink or popping capsules, why not let nature help you out?
What High Fiber Foods Should You Look For?
When you first start on a high-fiber diet plan, you want to take it slow. Fiber is a natural laxative, and the digestive system cannot process it, so if you overeat at once you can feel gas, bloating, and stomach pain.
Let’s see what nature has to offer for high-fiber fruits and vegetables.
5 High-Fiber Fruits
To start out slow and maintain a healthy diet, we’ll stick with foods ranging from 2g to 8g of fiber per serving.
1. Raspberry
Serving size
1 cup
Calories
64
Carbohydrates
14.7g
Sugar (natural)
5.4g
Protein
1.5g
Fiber
8g
2. Blackberry
Serving size
1 cup
Calories
62
Carbohydrates
13.8g
Sugar (natural)
7g
Protein
2g
Fiber
7.6g
3. Pomegranate
Serving size
1 cup
Calories
144
Carbohydrates
32.5g
Sugar (natural)
23.8g
Protein
2.9g
Fiber
7g
4. Kiwi
Serving size
1 cup
Calories
110
Carbohydrates
26.4g
Sugar (natural)
16.2g
Protein
2.1g
Fiber
5.4g
5. Apples
Serving size
1 cup
Calories
65
Carbohydrates
17.3g
Sugar (natural)
13g
Protein
0.3g
Fiber
3g
High-Fiber Vegetables
For the green eaters out there – high-fiber vegetables are just as easy to find in your local grocery store as high-fiber fruits. Again, we’ll stay between 2g and 8g of fiber per serving.
1. Green Peas
Serving size
1 cup
Calories
134
Carbohydrates
25g
Sugar (natural)
9.5g
Protein
8.6g
Fiber
8.8g
2. Broccoli
Serving size
1 cup
Calories
30
Carbohydrates
11.2g
Sugar (natural)
2.2g
Protein
3.7g
Fiber
5.1g
3. Carrots
Serving size
1 cup
Calories
55
Carbohydrates
12.8g
Sugar (natural)
5.4g
Protein
1.2g
Fiber
4.7g
4. Sweet Potatoes
Serving size
1 cup
Calories
114
Carbohydrates
26.8g
Sugar (natural)
5.6g
Protein
2.1g
Fiber
4g
5. Yellow Corn
Serving size
1 cup
Calories
125
Carbohydrates
27.1g
Sugar (natural)
9.1g
Protein
4.7g
Fiber
2.9g
Conclusion
Fiber is an essential part of the human diet, but we don’t get enough. Even the Washington Post is talking about it. According to a story run in April 2018, “For people age 51 and older, government guidelines recommend at least 28 grams per day for men and 22 grams for women. But adults in this age group average just about 16 grams per day.”
This is just the start of working toward eating enough fiber to make your heart, joints, and gut happy. Foods with high fiber are all around us, and no matter how many fantastic pills or powders come on the market, Mother Nature will always be the best source of high-fiber foods.
My name is Steven and I've dedicated my career to help people achieve their dream bodies over the last 15 years. With this blog, I intend to expand my reach and touch as many lives as humanly possible. Remember, change starts with you :)
