Chia seeds, blackberries, kidney beans and lentils top the list of foods high in fiber.
Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar.
Raspberries win the fiber race at 8 grams per cup. Mangoes, persimmons, and guavas are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9. Dark-colored vegetables.
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
Bananas, rich in potassium and fiber and low in sodium, are an important component of heart-healthy diets like DASH (Dietary Approaches to Stop Hypertension) that aims for about 4,700 mg dietary potassium daily.
Avocados are a good source of fiber, low in total carbohydrate, and rich in monounsaturated fats. They have a low glycemic index (GI) of about 40; low glycemic foods have a rating of 55 or less. Low GI foods are less likely to cause surges in blood glucose.
Because blueberries are high in fiber and lower in sugar when compared to other fruits, they don't cause your blood sugar to spike.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass.
Peanut butter is a source of fiber, with a 32-gram (g) serving providing around 10% of the daily recommended amount of fiber for someone eating 2,000 calories a day.
Psyllium fiber—most commonly found in supplements like Metamucil—may be the best fiber for reducing chronic constipation. Taking at least two tablespoons of psyllium daily, over a period of time four weeks or longer, led to the best results.
Insoluble-rich fiber sources, such as ground flaxseed and coarse wheat bran, have a demonstrated laxative effect by stimulating the colon, while bulking agents such as psyllium and polycarbophil work to retain water in the stool.
Chestnuts (14.9g/100g), almonds (10.9g/100g) and hazelnuts (10.5g/100g) contain the most fibre. Mixed tree nuts contain 7.1g fibre per 100g (or 2.1g in a 30g handful). Where possible, look for nuts with their skin on, as these will be higher in fibre.
Berries are by far the fruit with the most fiber, according to the Mayo Clinic. For instance, blackberries and raspberries have 8 grams of fiber per cup. Comparatively, one medium pear has 5 grams of fiber, and a medium apple with the skin has 4 grams of fiber.
Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system.
To increase your fibre intake you could: Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
One of the best markers of adequate fiber intake is regularity of bowel movements. If you are having fewer than three bowel movements a week or if your stools are difficult to pass, you probably need to increase your fiber intake.