7 Best Fiber Rich Foods to Eat Every Day

Eating a high fiber diet is very good for your health. While many people associate fiber with keeping your gut healthy and functioning, there are other benefits that include reducing the risk of heart disease, diabetes, and some cancers, according to EatingWell.

But many people do not include enough fiber in their diets to reach the daily recommended amounts of 25 grams for women and 31 grams for men. Thankfully, you can get enough fiber by adding fiber-rich foods to your diet.

When you start adding fiber, do so slowly because it could take time for your body to adjust to a fiber-rich diet. Make sure that you increase the amount of water you drink so that you do not experience digestive discomfort while your body adapts.

You can mix and match your fiber intake to include fruits, grains, nuts, and other nutritious and delicious food. Here are seven high fiber foods that can be enjoyed every day.

Raspberries

All berries contain fiber but raspberries – and blackberries – are the clear winners when it comes to fiber content. These healthy berries have about eight grams of fiber per cup. Berries also give you a good dose of vitamin C and contain other important health benefits. Pair berries with oatmeal for a fiber-rich breakfast.

Avocados

This superfood that is loaded with heart-healthy fats also gives you a super dose of fiber. Just one half of an avocado contains seven grams of fiber. Enjoy an avocado toast on whole grain bread for a meal or snack.

Beans

WebMD suggests you stock up on beans to help boost your fiber intake. Navy and white beans contain the most fiber but there is still an impressive amount in black beans, kidney beans, chickpeas or lentils. While the weather is still cold, cook a big pot of chili to warm you inside and out.

Nuts and Seeds

All nuts and seeds contain fiber. But some are better for you than others. Just one ounce of almonds, pistachio nuts, pumpkin seeds, or sunflower seeds give you at least three grams of fiber. You can add seeds and nuts to cereal, salads, and baked goods. A little bit goes a long way.

Green Peas

Peas – fresh, frozen, or dried – contain a large amount of fiber. In fact, just one cup of green peas gives you a whopping nine grams of fiber. You can use green peas in soups, casseroles, or as a healthy side dish.

Sweet Potatoes

Sweet potatoes are not just for Thanksgiving. This fall tuber contains 5 grams of fiber and contains an impressive amount of vitamin A, stressed EatingWell. Eating peels is a good way to get the most nutrition. There are a myriad of ways to enjoy sweet potatoes that include roasting, frying, using in a stew, soup, or casserole.