The Ultimate List of High-Fiber Fruits & Vegetables For Your Grocery Bag

The crunchy truth about fiber is that they feed the growth of good gut bacteria. These good bacteria play a crucial role in significant aspects of health, including blood sugar control, weight control, immune function, and even brain function. The Academy of Nutrition and Dietetics recommends people to consume about 14gms of fiber for every 1,000 calories consumed in a day. This equates to roughly 24 gms of fiber for women and about 38 gms for men. A plant-based diet including a healthy combination of fruits, vegetables, nuts, seeds, legumes, and whole grains can provide all of the fibrous infusions you will need. In this article, we have compiled the ultimate list of fiber-rich fruits, vegetables, and other items that you must add to your grocery list today.

Estimated reading time: 3 minutes

Fish’s Guide To Shopping High-Fiber Fruits and Veggies

    Firstly, congratulations on taking this step to live a healthy lifestyle. If you’re planning a diet change or are simply tweaking it to balance the nutrients, considering adding fiber to the mix is a great idea.

    The Surefire Benefits Of Including Fiber Rich Fruits and Vegetables In Your Fancy New Diet
    Why is fiber so important?

    Consuming fibrous fruits and vegetables offers numerous benefits including winning a shot at Hollywood (just kidding…. but you could get skinny!)
    1. Helps with weight loss and maintenance
    2. Cuts the risk of getting Type-2 Diabetes
    3. Offers protection against heart disease
    4. Can help prevent or relieve constipation and keeps gut healthy
    5. Might reduce the risk of colorectal cancer
    6. Naturally scrubs and eliminates toxins from the GI tract
    7. Some types of fiber help build strong bones
    8. Some types of fiber can also reduce your cholesterol levels

    Overall, per Harvard researchers, eating a high-fiber diet – rich in healthy fruits and vegetables can increase your life span. How about that!

    List of Vegetables That Are High In Fiber Content

    In general, fiber-rich vegetables are darker in color.

    1. Kale, collard greens, beet greens, Swiss chard, spinach
    2. Carrots, beets, turnips, celery root, parsnips,
    3. Broccoli
    4. Beets
    5. Sweet Potato
    6. Artichoke hearts
    7. Pumpkin
    8. Brussels sprouts
    9. Butternut Squash
    10. Lima (Butter) Beans
    11. Green Peas
    12. Acorn Squash
    13. Green Beans
    14. Okra
    15. Baked Potatoes
    16. White Button Mushrooms
    17. Asparagus
    18. Rutabagas
    19. Cauliflower
    20. Fennel
    21. Sweet Corn
    22. Cabbage
    23. Bell Peppers
    high fiber vegetables and fruits
    High Fiber Bowl

    List of Fruits That Are High In Fiber Content

    1. Guava
    2. Pears
    3. Strawberry
    4. Avocado
    5. Raspberry
    6. Banana
    7. Apples, including the peels
    8. Orange
    9. Blackberries
    10. Mango
    11. Persimmon

    Other Items That Contain High Amounts of Fiber

    1. Beans and Legumes: Navy, Black and White Beans, Kidney, Garbanzo, Pinto, Lima Beans
      1. Edamame
      2. Lentils
      3. Split Peas
    2. Whole Grains: Quinoa, Bulgur, Whole wheat Spaghetti, Barley, Oat Bran Muffin, Whole wheat bread, Brown Rice, Popcorn, Oatmeal, Wild Rice
    3. Nuts and Seeds: Almonds, Sunflower Seeds, Pumpkin Seeds, Pistachios, Walnuts, Chia seeds
    4. Dried Fruits: Dates, Figs and Prunes

    Tips For Getting More From Your Fibers

    Try these suggestions to add more fiber to your daily meals and snacks:

    • Jump-start your day with high fiber breakfast cereal
    • Include beans, peas or lentils every time you consume soup or salad
    • Make sure to switch from whites to browns – consume most of your grains as whole grains
    • Bulk up your baked goods with wheat bran, and oatmeal
    • Make your snacks count by consuming fresh fruits, nuts and whole grain crackers

    Along with all of this make sure to drink plenty of water. Fibrous fruits and vegetables when had with water, make your stools soft and bulky.

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