7 High-Fiber Foods to Help You Meet Your Health Goals

Let’s be honest, we know it has a stinky reputation, but fiber is a powerful food component.  A diet high in fiber has numerous health benefits including weight management, prevention of GI disorders, lowering cholesterol, reducing risk of certain cancers, and controlling and preventing diabetes.


The recommended adequate intake for fiber is 25 grams for women, and 38 grams for men.  Fiber is found in fruits, vegetables, beans, whole grains, nuts, and seeds.  “My favorite source of fiber is raspberries, edamame, and beans,” says registered dietitian nutritionist and Academy of Nutrition and Dietetics president Christy Lespron. 

Ready to implement more fiber into your diet?  Choose your health goal below, and focus on eating more of those high-fiber foods.

Goal: Lose Weight & Lower Cholesterol

How: Substitution effect- A diet high in fiber is typically lower in saturated fat.  Furthermore, certain fiber has the ability to ‘hold on’ to cholesterol, therefore it is not absorbed into your body.

7 Foods:

  • Lentils
  • Garlic
  • Artichokes
  • Tomatoes
  • Bananas
  • Beets
  • Whole Barley

Goal: Prevent Cancer

How:  Have you heard, high fiber diets make you go #2 more?   Thats right, and it is a good thing!  The more you go, the less time carcinogens are in your body.  Furthermore, butyrate, a byproduct of fiber digestion, has the ability to directly inhibit cancer cell formation.

7 Foods:

  • Whole Wheat
  • Carrots 
  • Peas
  • Cabbage
  • Raspberries
  • Asparagus
  • Chicory

Goal: Control and Prevent Diabetes

How:  Do you know the story, The Tortoise and the Hare?  Well, think of soluble-fiber as the tortoise.  Soluble-fiber slows down digestion and sugar absorption, ultimately helping you maintain a healthy blood sugar.

7 Foods:

  • Whole Oats
  • Brown rice
  • Apples
  • Strawberries
  • Oranges
  • Beans
  • Nuts

It is important to note, these foods have a synergetic effect, meaning they work together in unison.  One is no better than the other, so try to consume all of them in balance.  Please be aware of food allergies, such as gluten-sensitivity and nut allergies. 

Unsure on how to implement these high-fiber foods into your diet, try this recipe provided by Lespron.  To take this recipe up a notch, Lespron suggests adding, “three total cans of beans (rinsed/drained) – pinto, black, and kidney, a can of low-sodium sweet corn (undrained), extra zucchini, and extra colored bell peepers.”  This is a fiber-packed recipe that will nourish the whole family.  If you don’t like to cook, try a high-fiber cereal.  Kellogg’s Bran Buds contains 13 grams of fiber per 1/3 cup of cereal.  High fiber consumption has numerous health benefits, and now you know, it is found in a lot of yummy foods.

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