{"id":27681,"date":"2021-10-05T22:36:15","date_gmt":"2021-10-05T22:36:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27681"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"high-fiber-foods-chart","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/","title":{"rendered":"High-Fiber Foods Chart: What To Eat To Ensure You&#8217;re Getting the Recommended Daily Amounts of Fiber"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#What_is_Dietary_Fiber\" >What is Dietary Fiber?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#How_Much_Fiber_Do_You_Need_Per_Day\" >How Much Fiber Do You Need Per Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#What_Foods_Have_Fiber\" >What Foods Have Fiber?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Fruits\" >Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Vegetables\" >Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Nuts_And_Seeds\" >Nuts And Seeds\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Beans_And_Lentils\" >Beans And Lentils<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Dried_Fruit\" >Dried Fruit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Fiber_Supplements\" >Fiber Supplements<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#High-Fiber_Foods_Chart\" >High-Fiber Foods Chart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Benefits_Of_Consuming_More_Dietary_Fibers\" >Benefits Of Consuming More Dietary Fibers<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Lower_Cholesterol_Levels\" >Lower Cholesterol Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Lower_Blood_Sugar\" >Lower Blood Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Decreased_Risk_of_Diverticulosis\" >Decreased Risk of Diverticulosis\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Improved_Digestion\" >Improved Digestion\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Side_Effects_of_Consuming_Too_Much_Dietary_Fiber\" >Side Effects of Consuming Too Much Dietary Fiber<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Constipation\" >Constipation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Diarrhea\" >Diarrhea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Bloating\" >Bloating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Gastrointestinal_Obstruction\" >Gastrointestinal Obstruction\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#What_To_Do_If_Youve_Had_Too_Many_High-Fiber_Foods\" >What To Do If You&#8217;ve Had Too Many High-Fiber Foods<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Increase_Intake_Over_Time\" >Increase Intake Over Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Drink_More_Water\" >Drink More Water\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Avoid_Bloating_Foods\" >Avoid Bloating Foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#Review_Your_Fiber_Sources\" >Review Your Fiber Sources<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever eaten a salad and felt like the only reason it was good for you is that it would help you <a href=\"https:\/\/betterme.world\/articles\/healthy-alternative-to-chips\/\">lose weight<\/a>, or because your doctor has told you to reduce your intake of cholesterol and fat but all the meatless dishes they suggest just don\u2019t hit the spot, then this article is for you.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;re going to cover everything from what dietary fiber actually is (and why those salads are so darn healthy), how much we need every day (more than most people think!), as well as some quick hacks to get more dietary fiber into any diet, even if that means eating more fruits and vegetables! And finally, we&#8217;ll talk about some side effects &#8211; both positive and negative &#8211; of eating dietary fiber and some tips for increasing your intake.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_Dietary_Fiber\"><\/span><b>What is Dietary Fiber?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dietary fiber, also known as roughage or bulk, is the part of plant foods that are not broken down by digestive enzymes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3614039\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). These fibers can\u2019t be absorbed by your body but they still provide many health benefits. There are two types of dietary fibers: insoluble and soluble.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insoluble fibers don\u2019t dissolve in water and tend to produce a bulking effect when eaten which helps move food through your intestines more quickly for easier elimination (examples include wheat bran, whole-wheat flour) (<\/span><a href=\"https:\/\/jasbsci.biomedcentral.com\/articles\/10.1186\/s40104-019-0350-9#ref-CR10\"><span style=\"font-weight: 400;\">37<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soluble fibers do dissolve in water and form a gel-like material in the stomach which slows down digestion and therefore offers protection from conditions such as high blood sugar, diverticulosis, and weight gain (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/food-science\/soluble-dietary-fiber\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). Soluble fibers are found in foods such as oats, peas, beans, apples, citrus fruits, carrots, and barley.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Fiber_Do_You_Need_Per_Day\"><\/span><b>How Much Fiber Do You Need Per Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The amount of dietary fiber you need per day varies depending on your unique circumstances. Like most nutritional guidelines, everyone has a different \u201csweet spot\u201d and you should check in with your doctor to figure out what it is for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most health governing bodies recommend an average daily allowance of 20-38 grams per day based on age and gender, although this number can be much higher if necessary (and even lower when not) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, the more active you are, the more dietary fiber your body will need to help keep things moving smoothly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, most health experts agree that no matter how often you eat or what types of foods you prefer, if it\u2019s a plant-based food then there is most likely some amount of dietary fiber in it. So, to <a href=\"https:\/\/betterme.world\/articles\/how-to-get-more-fiber\/\">get more fiber<\/a> in your diet you can start by looking into more plant-based meals.\u00a0<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Have_Fiber\"><\/span><b>What Foods Have Fiber?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are the best choices for a high-fiber diet:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits\"><\/span><b>Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only are these healthy in general but they also contain a good amount of dietary fibers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22797986\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Try adding one or two fruits to your daily meals for better health overall plus the fiber benefits!<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Apple &#8211; <\/b><span style=\"font-weight: 400;\">4.2 grams\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/healthy-banana-desserts\/\"><b>Banana <\/b><\/a><span style=\"font-weight: 400;\">(extra large) <\/span><b>&#8211; <\/b><span style=\"font-weight: 400;\">3.95 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Orange &#8211;<\/b><span style=\"font-weight: 400;\"> 3.39 grams\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><b>Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During the cooking process many water-soluble fibers are removed from foods like vegetables which is why it\u2019s best to eat them raw for maximum fiber content but if you do cook them it\u2019s still great. As far as specific veggies go:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Artichoke &#8211;<\/b><span style=\"font-weight: 400;\"> 5.7 grams per 100 gram serving\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Brussels sprouts &#8211; <\/b><span style=\"font-weight: 400;\">3.8 grams per 100 gram serving\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spinach &#8211;<\/b><span style=\"font-weight: 400;\"> 2.2 grams per 100 gram serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Broccoli &#8211; <\/b><span style=\"font-weight: 400;\">2.6g per 100 gram serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zucchini (large) &#8211; <\/b><span style=\"font-weight: 400;\">3.2 grams per 1 zucchini<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/101.png\" alt=\"high-fiber foods chart\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nuts_And_Seeds\"><\/span><b>Nuts And Seeds\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although high in calories, nuts and seeds provide essential nutrients plus good amounts of dietary fibers (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/12\/1311\/htm\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Fiber-rich options include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\">Pistachios<\/a> &#8211; <\/b><span style=\"font-weight: 400;\">10 grams per 100 gram serving (about 1\/2 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Almonds &#8211;<\/b><span style=\"font-weight: 400;\"> 10.8 grams per 100 gram serving (about 1\/4 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cashews &#8211;<\/b><span style=\"font-weight: 400;\"> 4.1 grams per 100 gram serving (about 1\/4 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mixed nuts &#8211;<\/b><span style=\"font-weight: 400;\"> 7 grams per 100 gram serving (about 1\/4 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunflower seeds &#8211;<\/b><span style=\"font-weight: 400;\"> 7.2 grams per 100 gram serving (about 2 tablespoons)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beans_And_Lentils\"><\/span><b>Beans And Lentils<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are excellent sources of fiber since they contain both soluble and insoluble fibers in addition to plant protein which is another benefit (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/55808\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">). Legumes are very versatile so you should be able to find several ways to add them into your daily meals without getting tired of them. Some examples of beans, other legumes and lentils and their fiber content are as follows<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peas &#8211; 5.7 g per 100 g serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kidney beans &#8211; 6.9 g per 100 g serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pinto beans &#8211; 9 g per 100 g serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black beans &#8211; 8.1 g per 100 g serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils &#8211; 7.3 g per 100 g serving<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains tend to be better choices than refined grains because the refining process removes the fiber and many essential nutrients like magnesium and B vitamins. Whole grains are also rich in antioxidants that can prevent damage to the body\u2019s cells which is another step towards better health (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">36<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dried_Fruit\"><\/span><a href=\"https:\/\/betterme.world\/articles\/best-dried-fruit-for-weight-loss\/\"><b>Dried Fruit<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When dried, fruit fibers are more concentrated, but so are the calories. For instance:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cranberries &#8211;<\/b><span style=\"font-weight: 400;\"> 3.6 grams per 100 gram serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Raspberry &#8211; <\/b><span style=\"font-weight: 400;\">6.5 grams per 100 gram serving (about 2 medium <a href=\"https:\/\/betterme.world\/articles\/benefits-of-plums-for-weight-loss\/\">plums<\/a>)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prunes &#8211;<\/b><span style=\"font-weight: 400;\"> 7.6 grams per 100 gram serving (about 3 prunes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Raisins &#8211;<\/b><span style=\"font-weight: 400;\"> 5.3 grams of dietary fiber per 100 gram serving (about 1\/4 cup)<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fiber_Supplements\"><\/span><b>Fiber Supplements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nowadays there are several supplements on the market containing healthy doses of dietary fiber as well as other ingredients like Vitamin C and lecithin that may help improve your health overall (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5413815\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Some of the top options to look for include psyllium husk, glucomannan fiber, acacia gum, oat bran fiber, and pectin which are all excellent sources of dietary fibers that can aid in your daily diet.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Fiber_Foods_Chart\"><\/span><b>High-Fiber Foods Chart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can be hard to keep track of foods high in soluble and insoluble fibers. Below is a high fiber low-calorie foods chart you can use to know which meals to have:<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/high-fiber-foods-chart.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Consuming_More_Dietary_Fibers\"><\/span><b>Benefits Of Consuming More Dietary Fibers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plenty of studies and scientific journals have found multiple benefits for those who increase daily consumption of dietary fibers:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Cholesterol_Levels\"><\/span><b>Lower Cholesterol Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is well established that dietary fiber can lower cholesterol levels, particularly LDL (bad) cholesterol (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9925120\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). One study found out of all the fiber-rich foods tested, oats had the greatest effect on lowering low-density lipoprotein (LDL) cholesterol (<\/span><a href=\"https:\/\/pubs.rsc.org\/en\/content\/articlelanding\/2018\/FO\/C7FO02006F\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Blood_Sugar\"><\/span><b>Lower Blood Sugar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned above, soluble fibers slow down digestion and form a gel that traps sugars in after they\u2019ve been consumed. This helps insulin maintain more steady glucose levels throughout the day which prevents spikes and crashes in energy. Studies have also shown soluble fiber to be helpful for individuals suffering from diabetes, especially type 2 (<\/span><a href=\"https:\/\/care.diabetesjournals.org\/content\/14\/12\/1115\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><b>Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bulkier foods tend to help people feel full faster so when you eat more dietary fibers your stomach stays fuller for longer and you\u2019ll naturally consume fewer calories (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1467-3010.2007.00603.x\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Decreased_Risk_of_Diverticulosis\"><\/span><b>Decreased Risk of Diverticulosis\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have found a strong connection between increased dietary fiber intake and decreased risk of developing the painful condition known as diverticulosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2780060\/#!po=66.2791\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This condition occurs when small pouches form in the intestine and get inflamed. One way to avoid this is to eat foods high in soluble fiber which forms a gel that coats intestinal walls preventing inflammation from occurring.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Digestion\"><\/span><b>Improved Digestion\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Soluble fibers increase the water content in stools which makes them softer and easier to pass through your digestive system without feeling constipated or bloated. On the other hand, insoluble fibers speed up the passage of food through your system, which can help reduce constipation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\">change your life for the better! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Effects_of_Consuming_Too_Much_Dietary_Fiber\"><\/span><b>Side Effects of Consuming Too Much Dietary Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While getting plenty of dietary fiber has many health advantages, it can also have some negative side effects if you consume too much at once or don\u2019t drink enough water while eating your dietary fiber.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Constipation\"><\/span><b>Constipation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This condition occurs when bulky foods cause stool to become hard and dry which makes it difficult for bowel muscles to expel them. Insoluble fibers will usually help with constipation but if you find yourself dealing with the issue regularly then it might be because you are getting <a href=\"https:\/\/betterme.world\/articles\/fiber-side-effects\/\">too much fiber<\/a> and\/or not enough water (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15654804\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diarrhea\"><\/span><b>Diarrhea<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This condition can occur when you abruptly eat more fiber than your body is used to and it irritates your GI tract, causing peristalsis. Too much of these fibers at once can cause stool to mix poorly with water which leads to diarrhea.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bloating\"><\/span><b>Bloating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is caused when you eat more dietary fibers than usual and your body doesn\u2019t process them properly. The result? A bloated feeling which can be uncomfortable and painful (<\/span><a href=\"https:\/\/gut.bmj.com\/content\/53\/11\/1577\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gastrointestinal_Obstruction\"><\/span><b>Gastrointestinal Obstruction\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you increase your daily dietary fiber intake too quickly or consume more than what you\u2019re used to, especially without drinking more fluid, the result might be an obstruction in the digestive tract which is very dangerous and potentially life-threatening.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"high-fiber foods chart\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Do_If_Youve_Had_Too_Many_High-Fiber_Foods\"><\/span><b>What To Do If You&#8217;ve Had Too Many High-Fiber Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Intake_Over_Time\"><\/span><b>Increase Intake Over Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best things about dietary fiber is that your body gets used to it over time and will adjust how much it needs so there really isn\u2019t such thing as \u201ctoo much\u201d even in extreme cases, but if you do find yourself dealing with negative side effects you should stop eating so many high-fiber foods and gradually increase your fiber intake over weeks or months.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drink_More_Water\"><\/span><b>Drink More Water\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your body needs enough water to process dietary fibers so make sure you\u2019re drinking at least half your weight in ounces each day. Drinking enough water is important for proper functioning of all organs within the body (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/68\/8\/439\/1841926\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Bloating_Foods\"><\/span><b>Avoid Bloating Foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dietary fibers are helpful for preventing bloating but some foods can make it worse. For example, beans contain the soluble fiber which forms a gel that helps eliminate gas build-up but they also tend to cause more problems since many people are intolerant of the sugars found within them. Try limiting bean intake until your system adapts then slowly introduce them back into your diet.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Review_Your_Fiber_Sources\"><\/span><b>Review Your Fiber Sources<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Insoluble fibers speed up the passage of food through your digestive tract while soluble ones create a gel that slows things down (<\/span><a href=\"https:\/\/jasbsci.biomedcentral.com\/articles\/10.1186\/s40104-019-0350-9#ref-CR10\"><span style=\"font-weight: 400;\">37<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re having trouble with bloating, gas or diarrhea then start by reducing your insoluble fiber intake since this is what speeds up digestion, and maybe increase your soluble fiber intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re having constipation you might want to increase your intake of both types of fiber &#8211; insoluble fiber can help form bulk and promote movement while soluble fiber combined with water may make the stool softer and easier to pass. If you&#8217;re dealing with both problems then start by slowly reducing the amount of fiber in your diet and make sure to drink at least half your weight in ounces of fluid each day until things improve.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/high-fiber-breakfast\/\"><i>Your Guide to High Fiber Breakfasts For Sustained Energy<\/i><\/a><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re simply trying to increase the amount of dietary fiber you\u2019re getting or looking to try something new, it really is an essential part of any healthy diet plus boosts overall health too! If you think you\u2019re not getting enough then try increasing your intake by adding more fruits &amp; veggies into meals throughout the day as well as supplementing with other great options mentioned above. Be sure to drink plenty of water when taking dietary fiber supplements too since they can cause stomach discomfort if not enough water is consumed.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever eaten a salad and felt like the only reason it was good for you is that it would help you lose weight, or because your doctor has told you to reduce your intake of cholesterol and fat but all the meatless dishes they suggest just don\u2019t hit the spot, then this article [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":60441,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[125,87],"class_list":["post-27681","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High-Fiber Foods Chart: What To Eat To Ensure You&#039;re Getting the Recommended Daily Amounts of Fiber - BetterMe<\/title>\n<meta name=\"description\" content=\"Fiber keeps your gut healthy and has many more health benefits that extend beyond digestion. Use this \u2605 HIGH-FIBER FOODS CHART \u27a4 to keep track of which dishes you should have on your weekly menu.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High-Fiber Foods Chart: What To Eat To Ensure You&#039;re Getting the Recommended Daily Amounts of Fiber\" \/>\n<meta property=\"og:description\" content=\"Fiber keeps your gut healthy and has many more health benefits that extend beyond digestion. Use this \u2605 HIGH-FIBER FOODS CHART \u27a4 to keep track of which dishes you should have on your weekly menu.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/10\/High-Fiber-Foods-Chart-1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\"},\"headline\":\"High-Fiber Foods Chart: What To Eat To Ensure You&#8217;re Getting the Recommended Daily Amounts of Fiber\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/\"},\"wordCount\":2022,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/High-Fiber-Foods-Chart-1.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019ve ever eaten a salad and felt like the only reason it was good for you is that it would help you <a href=\\\"https:\/\/betterme.world\/articles\/healthy-alternative-to-chips\/\\\">lose weight<\/a>, or because your doctor has told you to reduce your intake of cholesterol and fat but all the meatless dishes they suggest just don\u2019t hit the spot, then this article is for you.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We're going to cover everything from what dietary fiber actually is (and why those salads are so darn healthy), how much we need every day (more than most people think!), as well as some quick hacks to get more dietary fiber into any diet, even if that means eating more fruits and vegetables! And finally, we'll talk about some side effects - both positive and negative - of eating dietary fiber and some tips for increasing your intake.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is Dietary Fiber?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Dietary fiber, also known as roughage or bulk, is the part of plant foods that are not broken down by digestive enzymes (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3614039\/\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">). These fibers can\u2019t be absorbed by your body but they still provide many health benefits. There are two types of dietary fibers: insoluble and soluble.\u00a0<\/sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/\",\"url\":\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/\",\"name\":\"High-Fiber Foods Chart: What To Eat To Ensure You're Getting the Recommended Daily Amounts of Fiber - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/High-Fiber-Foods-Chart-1.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Fiber keeps your gut healthy and has many more health benefits that extend beyond digestion. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"High-Fiber Foods Chart: What To Eat To Ensure You're Getting the Recommended Daily Amounts of Fiber - BetterMe","description":"Fiber keeps your gut healthy and has many more health benefits that extend beyond digestion. Use this \u2605 HIGH-FIBER FOODS CHART \u27a4 to keep track of which dishes you should have on your weekly menu.\u00a0","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/","og_locale":"en_US","og_type":"article","og_title":"High-Fiber Foods Chart: What To Eat To Ensure You're Getting the Recommended Daily Amounts of Fiber","og_description":"Fiber keeps your gut healthy and has many more health benefits that extend beyond digestion. Use this \u2605 HIGH-FIBER FOODS CHART \u27a4 to keep track of which dishes you should have on your weekly menu.\u00a0","og_url":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/10\/High-Fiber-Foods-Chart-1-1024x576.png","type":"image\/png"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7"},"headline":"High-Fiber Foods Chart: What To Eat To Ensure You&#8217;re Getting the Recommended Daily Amounts of Fiber","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/"},"wordCount":2022,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/High-Fiber-Foods-Chart-1.png","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you\u2019ve ever eaten a salad and felt like the only reason it was good for you is that it would help you <a href=\"https:\/\/betterme.world\/articles\/healthy-alternative-to-chips\/\">lose weight<\/a>, or because your doctor has told you to reduce your intake of cholesterol and fat but all the meatless dishes they suggest just don\u2019t hit the spot, then this article is for you.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=high-fiber_foods_chart\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">We're going to cover everything from what dietary fiber actually is (and why those salads are so darn healthy), how much we need every day (more than most people think!), as well as some quick hacks to get more dietary fiber into any diet, even if that means eating more fruits and vegetables! And finally, we'll talk about some side effects - both positive and negative - of eating dietary fiber and some tips for increasing your intake.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What is Dietary Fiber?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Dietary fiber, also known as roughage or bulk, is the part of plant foods that are not broken down by digestive enzymes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3614039\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). These fibers can\u2019t be absorbed by your body but they still provide many health benefits. There are two types of dietary fibers: insoluble and soluble.\u00a0<\/sp ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/","url":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/","name":"High-Fiber Foods Chart: What To Eat To Ensure You're Getting the Recommended Daily Amounts of Fiber - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-foods-chart\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/High-Fiber-Foods-Chart-1.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Fiber keeps your gut healthy and has many more health benefits that extend beyond digestion. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/27681","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=27681"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/27681\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/60441"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=27681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=27681"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=27681"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=27681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}