Almond and hazelnuts with nutcracker

5 Good And Healthy Sources Of Fiber

One of the best ways to have a long life and healthy body is fueling your body with high fiber foods. These foods contain ample amounts of fiber, however, they don’t contain plenty of other carbohydrates which will raise your blood sugar levels.

By providing bulk, fiber allows you to feel fuller while eating fewer calories (Although you will often be eating a huge amount of food. In addition, fiber also acts as a speed bump for digestion, which means that it will lower the rate in which the nutrients enter your body. This is good for many things, such as sustained energy, weight loss, and managing hunger. Here are 5 good and healthy sources of fiber for maximizing your fiber intake.


Legumes are a family of vegetables which include peas, lentils, and beans, such as black beans, kidney beans, and lima beans. It is recommended that you add legumes to your daily diet for their nutritional benefits and their high content of fiber. A single cup of lentils contains 16 grams of fiber, a cup of cooked split peas has 16 grams and a cup of black beans contains 15 grams. These foods, which are full of nutrients, are also high in the minerals, such as potassium, magnesium, and iron. They are low in fat and do not contain cholesterol.


Berries, as well as other fruits, contain a high amount of fiber. Eating fruits helps to add both insoluble and soluble fiber for lower blood cholesterol and better blood sugar balance. In addition, raspberries are also fruits which have a high content of fiber. A single cup of raspberries contains 8 grams of fiber. Foods with high content of fiber, such as berries and other fruits are usually eaten raw, but most cooked fruits also have a high content of fiber.

Whole grains

Whole grains are not refined like white flour, and they still contain their germ or bran layer, meaning they have a high content of nutrition as well as fiber. Whole-grains are made into pasta, bread as well as other foods. It is recommended that you eat whole-wheat spaghetti. Whole-wheat spaghetti contains 6 grams of fiber per cup. Pearl barley is also recommended, which contains 6 grams of fiber per cup, too.


Oats are high in dietary fiber as well as other nutrients and for that reason are considered a power food. A single cup of cooked oatmeal contains 4 grams of fiber. They have a low glycemic index, meaning that they slow the sugar absorption from the digestive tract into the blood. This can help to reduce excess hunger and keep energy steady. Pats are made into cookies, bread, and other baked foods and are also popularly eaten as porridge.


Nuts and seeds are other good sources of dietary fiber. It is recommended to add nuts, such as pistachios, almonds, and pecans to your diet. But, there are some nuts which are high in fats, and for that reason, you should eat them in small amounts. Seeds, such as flaxseed, pumpkin seeds, and sunflower seeds also have a high content of fiber as well as other essential nutrients.