Wheat, corn, and rice bran are high in insoluble fiber, which helps prevent constipation. Bran can be sprinkled into your favorite foods,from hot cereal and pancakes to muffins and cookies. Many popular high-fiber cereals and bars are also packed with bran. Beans really are the magical fruit.
Benefits of High-Fiber Foods
*The following fiber content is based on Harvard: Fiber Content of Foods in Common Portions, except where otherwise noted.
Many processed foods including cereals and breads, have added fiber. These sources of fiber used in for this supplementation are not the healthiest. In fact, just as with popular fiber supplements, many ingredients may be harmful to your health. So, as it is with all nutrients, it is much better to eat fresh foods, rich in the nutrients you need.
There are many lists out there of high fiber foods; this list is focused on perhaps lesser-known fiber stars. All of the foods listed below are not just high in fiber, but essential nutrients that help our bodies thrive.
HIGH FIBER FOODS: Fruits
Avocado halved
1. Avocados
Total Dietary Fiber: 10.5 grams per cup (sliced)
Notable Nutrients: Vitamin C, Vitamin E, Vitamin B6, Folate, Vitamin K, Potassium
The fiber content of avocados varies depending on the type. There is a difference in fiber content and makeup between the between the bright green, smooth skinned avocados (Florida avocados) and the smaller darker and dimpled variety (California avocados). Florida avocados have significantly more insoluble fiber than California avocados. In addition to the fiber, avocados are packed with healthy fats that help to lower cholesterol and reduce the risk of heart disease. Start incorporating fresh avocado into your diet with some of these avocado recipes.
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