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We all know how important fiber is for our health, right? It plays a significant role in keeping our digestive system in good shape. Fiber helps our body digest food easily and save us from various stomach related issues, such as constipation, diarrhea, abdominal pain, etc. Also, consuming them in appropriate quantity helps us avoid many other health issues, including obesity, cholesterol, and metabolic syndrome (a condition that increases the risk of developing heart diseases).


But are you consuming enough fiber?


Well, not really. See, health experts suggest a person should consume at least 14 grams of fiber per 1000 calories. However, an average American is not even near this number. In fact, we are not consuming even half of the fiber we need on a daily basis.


Luckily, you can increase your fiber intake very easily. All you need to do is include some high fiber foods in your diet. And high fiber foods are available in abundance around us. But if you aren’t aware of them, here’s the list to help you.


Given below are the top five foods that are quite rich in fibers.



Berries, you perhaps know, have some amazing antioxidant properties. But not many people are aware that it is also an amazing source of fiber. Only a cup-full of blueberries can account for around four grams of your fiber intake. The same amount of frozen blueberries also offer an almost equal fiber content. Furthermore, raspberries, blackberries, and strawberries are also great sources of fiber. Now, another great thing about berries is that they have a very low calorie count. So, you don’t have to worry about overeating too.



Lentils, edamame, and many other beans are also a great way to include some fiber into your diet. A half-cup of cooked lentils can offer you around eight grams of fiber. Lentils are, in fact, the powerhouse of nutrients. And you can easily swap it with some of your meat intake for some plant goodness.


Edamame also has a lot to offer you when it comes to nutrients. Edamame beans are very rich in amino acids, making them a great choice for vegetarians. Now, talking about fibers, a half cup of boiled edamame offers you four grams of fiber.

Whole Grains


Love eating bread? Well, this is good news for you! Whole wheat bread is made of real whole grains and is a great source of fiber. Whole grains are, in fact, very rich in fiber, and adding them to your regular diet can easily cover your daily fiber requirement. Now, if you aren’t a fan of bread, you may consume brown rice or oats and whole wheat pasta to include some whole grains into your diet.


FDA, however, suggests checking the package carefully before buying any so-said whole grains item. Check the ingredient list, and if whole grains is the first item on the list, only then buy the product.

Chia Seeds


Chia seeds are surely a great source of plant nutrients. They are very rich in not only fiber but also proteins, iron, calcium, antioxidants, and omega-3 fatty acids. Nutrition experts tell us that only an ounce of chia seeds contains around 10 to 12 grams of fiber. Crediting to this, they can help you improve your digestion, regulate your blood sugar level, and also offer enough probiotics to improve your gut health.


Adding chia seeds may also help you lose weight if you include them with your regular exercise regime and a healthy diet along with other foods. Overall, they can help you improve your overall lifestyle.



While we are talking about seeds, let’s add another to the list- cannabis seeds. I know, cannabis is popular mostly for its flowers, which are responsible for most of its effects. However, medical marijuana doctors suggest that its seeds are also quite beneficial when it comes to nutrition. Cannabis seeds are, in fact, considered a great source of plant nutrients. Our experts tell us that 100 grams of cannabis seeds contain around 32 grams of protein, eight grams of carbohydrates, and four grams of fiber.


Additionally, medical marijuana doctors say that eating cannabis in its raw form may also help you enhance your fiber intake. Cannabis leaves are also a great source of fiber. And you may consume them directly as a salad or make a smoothie of it.


Fiber, no doubt, is a very important nutrient for your health. It helps you keep your digestive system healthy and also keeps you from many other ailments. If you think you are not consuming enough fiber, you may improve your intake easily by adding the above foods to your diet.

Lauren Jensen

Lauren believes in one thing, live life to the fullest. She is a designer and art director residing in NYC. Her work majorly reflects the modern pop culture that is all around. She believes in holistic design solutions for refines living.