Eating high fiber foods is immensely important.
Fiber helps us in a variety of ways.
Eating a diet rich in fiber can help regulate your blood sugar levels, remove environmental toxins from your body, help with constipation, and keep you full for prolonged periods.
When in a calorie deficit, staying full is vital and that is why consuming fiber-rich foods is vital.
But how much fiber is necessary on a daily basis?
On Average Men should be consuming 37 grams and women should be getting close to 25 grams.
By consuming this much fiber you will ensure that you are getting enough micronutrients in!
Below are some high fiber foods you can easily add to your diet today.
Take a look below.
High Fiber Food Sources
Before going into the high fiber foods, I just wanted to touch on what type of foods contain fiber in them.
Fiber can be found in various different foods, but meat and fish are not one of them.
However, you can find fiber in fruits, vegetables, nuts, legumes, bread, grains, and beans!
Below are a mix of those foods, and you will discover which ones have the highest fiber count!
1. Apple
Apples are not only a great low calorie, high fiber fruit, but they taste amazing too.
With its fiber content at 4.4 grams per 1 medium and it only being 95 calories, this is an unbelievable food to have in your diet!
2. Blueberries
Blueberries are low in calories, but that does not mean you can eat boatloads of them.
Many clients I have trained have said they get carried away with eating blueberries because of how great they taste, and how can you really blame them?
But, when it comes to achieving your goals it can be problematic.
Therefore, by eating the right amount, you can still feel satisfied and full.
How much fiber do blueberries have?
Per 100 grams of blueberries, you can 2.4 grams of fiber, with it being only 57 calories!
With those calories and fiber content, blueberries become a must add to your diet!
3. Strawberries
Simply by eating 200 grams of strawberry you will be consuming ONLY 66 calories and getting in 4 grams of fiber!
Furthermore, to top it all off, it is only 66 calories!
For this reason, consuming strawberries can be an easy way to consume fiber, while satisfying your taste buds in the process!
4. Carrots
Looking for a low carb, low calorie, high fiber food option?
Then consuming carrots as apart of your daily caloric intake can be crucial for you.
Per 100 grams of carrots, you consume 10 grams of carbs, 41 calories and 2.8 grams of fiber!
Eating these as a snack can be a great way for you to get some good fiber in!
5. Broccoli
Whether you enjoy broccoli or not, you can definitely sneak in some fiber with this food.
Per 100 grams of broccoli, you are looking at 34 calories and 2.6 grams of fiber!
Adding broccoli to your stir fry’s can make it easier for you to eat if you do not like to consume them raw!
6. Kidney Beans
Kidney beans are one of the best high fiber foods you can consume.
How so?
Because per 50 grams, you will get in 12.5 grams of fiber!
Furthermore, you can get 12 grams of protein in as well.
This food can be very helpful for you when you cut calories and want to stay full for a prolonged period!
7. Avocado
Can avocado be high in fat and calories if you eat too much?
Absolutely.
However, eat the right amount and you do not have to worry about any of that.
What is the right amount?
If you eat 50 grams of avocado you will get 3.5 grams of fiber in and 7.5 grams of fat.
Yes, it is good fats that you will be consuming.
8. Lentils
Per 100 grams of lentil boiled soup you can get 8 grams of fiber in!
And calorie-wise it’s only 116 calories.
Consuming it in the form of soup is usually ideal.
9. Chickpeas
By consuming 50 grams of chickpeas you can get in 8.5 grams of fiber.
Remember, that does not mean you HAVE to consume 50 grams because it says so here, but it’s a great reference point for you.
Even if you consume, 25 grams of chickpeas, you still would get 4.25 grams of fiber.
That is still an amazing amount of fiber for you.
10. Oats
Oats can be high in calories and carbs, but that does mean you cannot consume them when cutting calories.
You just have to be careful of how much you have because you do not want a healthy food to put you out of a deficit!
Therefore, by consuming 25 grams of raw oats it would be 97 calories and 2.65 grams of fiber!
Having about 25-50 grams of oats would be ideal in a calorie deficit because your carb intake would not be through the roof!
11. Popcorn
Who would have thought that popcorn can be a food that you can have that is high in fiber?
Amazing right?
Now, eating a whole bag probably is not ideal, but consuming 1 oz is!
Per 1 oz of popcorn, you can get 3.6 grams of fiber and it is only 106 calories!
Popcorn is a great food for you to enjoy while getting great health benefits!
Measuring Your Food
Sometimes eyeballing your food can be hard and you can severely underestimate how much you eat.
Matter of fact, 50 percent of people underestimate how much they actually eat!
With that knowing, people are consuming 50 percent more then they think!
However, by getting a food scale from amazon, you can eat more accurately.
This does not mean you have to use the food scale for the rest of your life. It simply means that you can learn about portions and begin eyeballing food significantly better.
A food scale is a tool to help educate you and your consumption levels, not something you HAVE to rely on forever!
Last Words
By consuming high fiber foods you can not only achieve your fat loss goals a lot easier but get a lot of health benefits.
A high fiber diet will help you regulate your blood sugar levels, remove environmental toxins from your body, keep you full and help with any constipation.
Men should consume about 37 grams of fiber, whereas women should get close 27 grams.
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