News Nutrition Weight Loss

Surprising High Fiber Foods


We’re often told by our doctors, health professionals, and personal trainers that we need to eat more fiber. But what is it about fiber that makes us keep our weight off and how can we get more of it in our diet? Read on and find out more about this magical nutrient!

What exactly is fiber?

Fiber is the part of plant-based foods such as grains, fruits, vegetables, nuts, and beans that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, making bowel movements go smoothly, while flushing cholesterol and harmful toxins out of the body. And there’s actually two kinds of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water and is the bulky fiber that helps to prevent constipation, and is usually found in whole grains, wheat cereals, and vegetables. Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits.

Why is it good for you?

There’s a long list of health benefits when you eat more fiber including healthy skin, cancer prevention, safe blood sugar levels, low cholesterol levels, and a healthy digestive system. But fiber also plays a role in weight loss by adding bulk to your diet, and can help you feel full sooner. Since fiber stays in your stomach longer than other foods, that feeling of fullness will stay with you much longer and helps you to eat less food. High-fiber foods such as fruits and vegetables also tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories. 


How much fiber should I eat?

Well it’s different for everyone, but one thing’s for certain, 90% of Americans don’t get enough of it. Depending on your age and gender, nutritionists recommend that you eat at least 21 to 38 grams of fiber per day for optimal health. To get more fiber in your diet, add fruit to your breakfast, replace white carbs with whole grains, add veggies to soups, and sprinkle ground flaxseeds on your meals. Here’s a list of some high fiber foods that you can add in today!

1 cup raspberries, 8 grams

1 medium pear with skin, 5.5 grams

1 medium apple with skin, 4.4 grams

1 medium banana, 3.1 grams

1 cup whole wheat spaghetti, 6.3 grams

1 cup bran cereal, 6.5 grams

1 medium oat bran muffin, 5.2 grams

1 cup oatmeal, 4 grams

3 cups air-popped popcorn, 3.6 grams

1 medium artichoke, 10.3 grams

1 cup green peas, 8.8 grams

1 cup broccoli, 5.1 grams

1 cup brussel sprouts, 4.1 grams

1 cup black beans(cooked), 15 grams

1 cup lentils(cooked), 15.6 grams

Facebook Comments

About the author

Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

Add Comment

Click here to post a comment