15 Foods High in Fiber

foods high in fibreAre You Confused about foods high in fibre ? When you hear the words high-fiber foods, you probably think of your grandmother's firm lump of oatmeal in which your spoon stood upright.
But fibers don't have to be dirty or dull. There are many foods with a lot of fiber that you will probably find very tasty.

And that's nice, because you probably won't get as much fiber as you should. According to the advice, men should take around 38 grams of fiber per day, women about 25 grams. However, most people do not pass 15 grams per day.
types of dietary fiber: soluble and insoluble. The soluble fiber can lower blood cholesterol levels and thus reduce the risk of heart disease. Insoluble fiber can help reduce the risk of diverticular disease - in the wall of the colon.
Dietary fibers can be found in the leaves, stems and roots of plants. They are unique because they linger in almost the entire digestive tract, contributing to regular bowel movements.
But perhaps the best news about fibers is that they make you feel full for a long time. Fiber absorbs water and therefore expands in your intestines. You should take around 10 percent of your daily recommended fiber with every serving of food you take.
What can you eat best? You can incorporate fibers into every meal and the choice for fiber-rich snacks in between is made easy. We give you a list of 15 foods rich in fiber. It shows that the choice is wide. Point of attention: avoid fibers just before a competition or training! No matter how great fibers are for your health, they can saddle you with serious gastrointestinal problems while running.

Black beans

Serving: 250 grams
Fiber: 15 grams
Black beans are a source of anthocyanins (a flavonoid that gives them the deep purple color). They are one of the more active antioxidants that can reduce the risk of heart disease. Extra advantage: the beans are full of vegetable protein.
Make it into a black bean burger, use it in your salads or stir in your bowl of muesli.


Serving: 125 grams
Fiber: 8 grams
Raspberries are small but powerful. They give you a boost of antioxidants and vitamin C. You can eat them from the hand, add them to your bowl of yogurt or mix them in salads.


Serving: 2 tablespoons
Fiber: 8 grams
If you are someone who soaks oatmeal overnight, you can add these super-absorbent seeds. Alternatively you can use them in smoothies, salads, yogurt or use them as a thickener for hamburgers or meatballs.
Chia seeds are a great source of fiber, but also of omega-3 fatty acids. That is good support for the healing of inflammation.


Serving: 75 grams
Fiber: 5 grams
Broccoli is low in calories and is rich in folic acid, which protects against colon cancer. It also contains vitamin K, which is vital for maintaining healthy bones. You can eat broccoli as a snack or put small slices on your pizza. You can also eat it with a portion of baked potatoes or stir it into your salad.

Sweet potatoes

Serving: 200 grams
Fiber: 4 grams
Sweet potatoes (sweet potatoes) are a source of calcium, potassium and vitamins A and C, which helps to keep your bones and immune system healthy. Potassium can also help maintain healthy blood pressure.
You can bake sweet potato fries with the sweet potato, but you can also use them with your breakfast, for example cooked with some almond butter.


Serving: 1 medium apple
Fiber: 4 grams
Four grams may not sound like a lot of fiber, but like other fruits, apples have the added advantage of containing a load of vitamin C and antioxidants.
Make sure you eat your apple with the skin, because it is precisely that which is filled with fibers. You can make a snack by combining the apple with peanut butter. It is a simple and tasty way to ensure that you get fiber every day.


Portion: ½ avocado
Fiber: 5 grams
Avocados not only contain the right fats for healthy heart and blood vessels, they also provide you with a shot of fiber. Half an avocado during lunch can make you feel more filled during the afternoon afterwards.
Avocados are known for the guacamole that you can make, as a dip for your chips. You can also spread them on your sandwich or add them to your salads.


Serving: 170 grams (uncooked)
Fiber: 5 grams
It is not a grain, as many people think, but a kind of seed and is rich in fiber and protein. You can use quinoa as a tasty addition to a stir-fry meal. You can also use it to make patties or hamburgers. Also try it in a stew. The portion mentioned here (170 grams) is good for 8 grams of protein.


Serving: 200 grams (cooked)
Fiber: 15 grams
A single serving of protein-rich lentils accounts for half of your daily fiber intake. They are not only a great source of fiber, but also contain a lot of magnesium.
You can use lentils, just like quinoa, in various ways in your meals and snacks. Think lentil soup, lentil burger, lentil stew, lentil salad, lentil curry ... the possibilities are endless.

Split peas

Serving: 115 grams (uncooked)
Fiber: 8 grams
Like other legumes, split peas offer a good amount of fiber and protein: half a portion contains 11 grams of protein. They are low in fat, but full of folic acid, potassium and iron. No, you don't have to work in a huge amount of pea soup to reap the benefits of these legumes. You can cook a handful and stir into your salad, or puree them into a healthy dip for your chips.


Serving: 100 grams
Fiber: 7.6 grams
Besides the large amount of fiber, blackberries also offer anthocyanin, an antioxidant that reduces inflammation in the body and can lower the risk of cancer. Add them to your oatmeal for a fiber-rich bite.


Serving: 1 piece
Fiber: 6.8 grams
Artichokes contain the highest levels of antioxidants of all vegetables. They are very easy to prepare: a matter of steaming and serving. Eat them as a side dish, or added to salads and whole wheat pastas.


Serving: 45 grams (uncooked)
Fiber: 3.7 grams
Not only does oatmeal reduce LDL - the 'bad' cholesterol - it also suppresses appetite. This is due to a specific type of soluble fiber that delays digestion and makes you feel full for longer.
You can soak your oatmeal overnight and prepare it as a breakfast porridge in the morning. Another possibility is to combine it with fried vegetables and chicken fillet.

Whole grain bread

Serving: 1 slice
Fiber: 4 grams (but depends on the type of grains)
If you choose the right wholemeal bread, it can be very high in fiber. It is best to choose bread that is prepared with 100 percent whole grains, so that each slice contains at least 3 grams of fiber.

Brussels sprouts

Serving: 100 grams
Fiber: 4 grams
With sprouts you can provide for your daily fiber needs. They also seem to reduce the risk of prostate cancer: like other cruciferous vegetables such as broccoli and cauliflower, Brussels sprouts contain a natural chemical that can prevent the cancer from developing.

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