Ten High Fiber Foods

Eating foods that are high in dietary fiber is helpful for anyone wanting to pursue an optimal, healthy diet. But a high fiber diet is especially recommended for people who are obese.

Aside from helping to fight obesity, a high fiber diet can help anyone who suffers from constipation, hemorrhoids, high blood sugar or high cholesterol levels.

Recommended fiber intake is 25-35 grams a day. The majority of us eat less than half of the recommended fiber daily. A cup of fresh raspberries is 8.3 grams of fiber and a bran muffin is between three and five grams of fiber.

Here are ten foods that are unusually high in fiber as well as being amongst the world's healthiest of foods, given their high nutrition value. 'DV' stands for the daily recommended amount based on an average young female.

  • Lentils, Boiled (1 cup) = 78.2% DV
  • Split Peas, Boiled (1 cup) = 81.3% DV
  • Raspberries, Fresh (1 cup) = 41.7% DV
  • Squash, All Winter Varieties (1 cup) = 28.7% DV
  • Avacado, All Varieties (1 cup) = 36.5% DV
  • Rice, Long Grain Brown, Cooked (1 cup) = 17.6% DV
  • Oats, Whole Grain (1 cup) = 19.9% DV
  • Almonds (1/4 cup) = 21.0% DV
  • Sweet Potato, Peeled after Baking (1 cup) = 30.0% DV
  • Flax Seed (1/4 cup) = 54.0% DV

See the World's Healthiest Foods - Fiber Page for detailed info about the health benefits of fiber as well as the best list of fiber rich foods.

See how to make delicious lentil walnut burgers here.