Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one. Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all.
According to our ranking, chicory leaves are the most fiber-dense green leafy vegetables on a per-calorie basis. Per calorie, they contain over 12 times the daily recommended intake value fiber.
Chia seeds
One ounce delivers about ten grams of fiber, according to the U.S. Department of Agriculture (USDA), more than double the amount found in a cup of broccoli. Incorporate some of these into your cooking and watch how your body changes when you eat more fiber.
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.
Cucumbers are especially high in soluble fiber, which promotes regularity and healthy metabolism while also working to reduce cholesterol levels. 7 Water is vital for proper digestion because it helps the body break down and absorb nutrients.
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. Lack of physical activity.
Weet-Bix are a moderate sodium-containing cereal, with 270mg of sodium per 100g. Dietary fibre: Weet-Bix are high in fibre, containing 11g of fibre per 100g.
Help ease constipation: Described as a “laxative fruit,” tomatoes are high in water content and fiber. Eating tomatoes might help your hydration level and support normal bowel movements.
Asparagus, beets, carrots, chard, green and wax beans, bean sprouts, mushrooms, pimento, pumpkin. Fresh and cooked tomato (no seeds or skins), stewed, pastes, purees, tomato juice. Limit vegetables to 2 servings/day and less than 2 gm fiber/serving.
A single cup of chickpeas contains 16 grams of fiber—almost four times what's in an apple! We're sold. Here's another reason to eat more avocados: Half of one contains an impressive 6.75 grams of fiber. Remove the pit and eat it raw, or better yet, spread the green stuff on a slice of toast.
Plums, pears, and apples are good choices because much of their fiber can be found in their edible skins — and they're also high in pectin, a naturally occurring fiber. Both an unpeeled small pear and a medium apple with skin contain 4.4 g of fiber each.
Raspberries. The highest in fiber of all fruits, raspberries should always have a place in your fridge—or freezer. “Raspberries are a good source of fiber, which helps regulate our digestion and blood sugar levels. Just like blueberries, raspberries are packed with fiber for very little sugar.
Animal products such as meat, fish, eggs and dairy products, like cheese and yoghurt, don't contain any fibre.
The cream of the crop, whole grain bread is made with “wholemeal flour” (i.e. the bran, germ and endosperm) with added grains and seeds. It has the most fibre, vitamins, minerals, healthy fats and the lowest Glycaemic Index.