Navy beans are by far one of the best sources of fiber, making them the most popular of all the high-fiber foods. Here are 43 of the best high-fiber foods. That translates to more than 5.6 grams of fiber per standard portion size. The following foods are considered to be an "Excellent Source" of fiber, which means they provide more than 20% of your DV. Luckily, following a few smart swaps and intelligent additions of high-fiber foods to your diet can help you reach these suggested intake goals. A report from the Food and Drug Administration says that the average American woman eats only 15 grams of fiber a day, while the average adult man consumes just under 19 grams per day. Unfortunately, we're getting nowhere close to that amount. Daily Fiber IntakeĪmericans should consume 28 grams of fiber per day if they're following a 2,000 calorie diet, according to the FDA. This bulking feature of insoluble fiber helps to move food through your body, adding bulk to stool. Rather than dissolve in water, insoluble fiber moves through your digestive tract undigested. Chia seeds, for example, are particularly rich in soluble fiber. Soluble fiber is also the type of fiber most closely associated with helping to lower cholesterol levels. This gel-like fiber helps to slow digestion, keeping you fuller longer and helping to balance blood sugar.
When it does, it combines with water to form a gel-like substance that creates bulk. Fiber is naturally found in complex carb foods such as fruits, veggies, grains, and legumes.įiber is a class of carbohydrates can be further broken down into two different forms: soluble and insoluble. Dietary fiber is a class of complex carbohydrates described as an indigestible long chain of sugar molecules.