A high-fiber diet packed with both kinds of fiber is a powerhouse ticket to health. However studies have shown that only a fraction of folks come anywhere near the daily fiber they need, which is exactly why I’m rocking a list.
Eating a wide variety of organic fiber foods is key to good health, and one of the best ways to bolster fiber in your diet is by targeting the highest fiber foods, and especially with a list.
In fact experts have been sounding the alarm for years now that most folks eating a typical American diet have become woefully and catastrophically low on fiber.
In fact recent reports show that over 95% of Americans are fiber-deficient, with only a tiny fraction consuming anywhere near the daily 25-38 grams of dietary fiber they need.
On top of that, the consequences of fiber-deficiency are staggering, with “depletion of the human gastrointestinal microbiota,” resulting in “obesity, cardiovascular disease, type 2 diabetes, and colon cancer.”
So with all things considered—including that fiber is a must for the immune system—getting enough is one of the most important things you can do, and especially in the form of fiber-rich, nutrient-dense fruits, veggies, grains, legumes, nuts, and seeds.
It’s also good to know that a high-fiber diet does this:
- Improves cholesterol.
- Balances blood sugar.
- Reduces high blood pressure.
- Curbs disease.
- Helps you lose weight.
- Nourishes the biome.
- Boosts bone health.
- Supports heart health.
- Fights free radicals.
- Increases longevity.
- Reduces inflammation.
- Fights oxidative stress.
- Cleanses and detoxifies.
- Facilitates digestion.
- Relieves allergies and asthma.
- Supports systemic health.
- Boosts the immune system.
What Is Fiber?
Dietary fiber, which is sometimes called roughage, consists of carbohydrates and lignin in plants that cannot be digested and absorbed into the small intestine. It generally refers to a plant’s cell walls and other indigestible parts.
Both soluble and insoluble fiber are key to human health and perform different functions. Since soluble fiber dissolves in water and insoluble doesn’t, they offer complimentary benefits to your gut, such as blood sugar management, inflammation suppression, and nourishing the biome.
They also boost prebiotics, probiotics, and beta-glucans that are immensely important for maintaining health.
The bottom line is that fiber’s not just good to have, it’s a must to have, and easily available in these delicious whole plant foods:
1. Apples
Apples became a very important part of my life at one point when I started experiencing an uptick in cravings. Being that I rarely do sugar and avoid snacking, I resorted more and more to eating apples, and trust me, there are good reasons why.
A large unpeeled apple contains between five and 5.4 grams of both soluble and insoluble fiber, along with all these nutrients:
Apple Benefits
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Vitamin C
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Vitamin K
-
Vitamin B6
-
Vitamin B1
-
Potassium
-
Quercetin
-
Resveratrol
-
Phosphorous
-
Potassium
-
Calcium
-
Magnesium
-
Manganese
-
Copper
-
Pectin
-
Catechin
-
Phloridzin
-
Chlorogenic acid
-
Polyphenols
-
Flavonoids
-
Antioxidants
-
Phytochemicals
-
Iron
-
Zinc
Apples also fight disease:
“Epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes. In the laboratory, apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol.”
The quercetin in apples helps prevent degenerative disorders such as Alzheimer’s and dementia, as well as boosting memory, reducing inflammation and oxidative stress, and fighting brain fog.
Apples also benefit heart health, bone health, blood pressure, cholesterol, gut health, blood sugar, and digestion.
I like them sliced and dipped into a creamy sauce, sprinkled with stevia, walnuts, and hot curry, ground into a rich apple butter for yogurt or toast, and definitely—most definitely—in pie.
They’re also great plain.
Or topped with some nut butter and spice.
But what really makes apples so sweet to have around beyond their sunshiny taste and crisp texture, is their health benefits.
With much of it in the peels.
Apple Pectin Benefits
I’m sure you’ve probably heard of pectin.
It’s a fiber in the cell walls of plants and abundant in apples.
It, along with everything else in apples, facilitates this:
Pectin Benefits
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Reduces cholesterol.
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Stabilizes blood sugar.
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Nourishes the biome.
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Helps fight disease.
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Has antibacterial properties.
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Improves digestion (GI tract).
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Bolsters heart health.
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Lowers blood pressure
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Helps you lose weight.
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Increases iron absorption.
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Improves elimination.
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Boosts hair health.
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Supports skin health.
High-Fiber Recipes
2. Fiber Foods: Carrots
I have a love affair with carrots that goes way back, and not just because they’re fiber-rich.
Long ago I discovered that if I consumed enough carrots short of turning a bright Halloweenish orange, I had shinier eyes, smoother skin, ramped wellness.
In addition they’re a great source of fiber at about 4.6 grams a cup.
They’re also one of those plants that increases in bioavailability when cooked.
However that’s not to say they’re less nutritious raw.
In fact juicing, grating, breaking open the plant cell wall releases nutrients.
Such as . . .
Carrot Benefits
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Antioxidants
-
Phytochemicals
-
Phenols
-
Flavonoids
-
Carotenoids
-
Beta-carotene
-
Alpha-carotene
-
Vitamin A
-
Vitamin K1
-
Vitamin B6
-
Folic acid
-
Vitamin C
-
Potassium
-
Choline
-
Calcium
-
Niacin
-
Thiamine
-
Riboflavin
-
Vitamin E
-
Pantothenic acid
-
Phosphorous
-
Selenium
-
Manganese
-
Magnesium
-
Copper
-
Quercetin
-
Lycopene
-
Iron
-
Zinc
-
Biotin
-
Lutein
-
Lycopene
-
Polyacetylenes
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Anthocyanins
Different shades of carrots have different nutrients: anthocyanins in dark carrots, lycopene in red and purple carrots, and a variety of pigment-related phenols.
High-Fiber Recipes
3. High-Fiber Food: Avocados
So who doesn’t have a love affair with avocados?
I mean if you’re anything like me and eat a whole avocado a day, or pretty close, you probably also rock guacamole and avocados in sandwiches and salads.
Whatever the case, they’re packed.
They’re a high-fiber fruit with over 10 grams of fiber a cup.
And all these nutrients:
Avocado Benefits
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Antioxidants
-
Phytochemicals
-
Phenols
-
Flavonoids
-
Carotenoids
-
Beta-carotene
-
Lycopene
-
Sulfur
-
Essential fatty acids
-
Vitamin E
-
Vitamin C
-
Vitamin K
-
Vitamin B6
-
Vitamin D
-
Lecithin
-
Amino acids
-
Riboflavin
-
Thiamine
-
Calcium
-
Niacin
-
Folate
-
Omega 3s
-
Pectin
-
Zinc
-
Iron
-
Pantothenic acid
-
Magnesium
-
Potassium
-
Glutathione
-
Lutein
For more on avocados read Avocado Benefits.
High-Fiber Recipes
4. Foods High In Fiber: Artichokes
Artichokes are not only delicious, they’re one of the highest-fiber vegetables ever.
And the most nutrient-dense.
A medium-sized artichoke contains 10 grams of dietary fiber and is loaded with . . .
Artichoke Benefits
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Antioxidants
-
Phytochemicals
-
Anthocyanins
-
Phenols
-
Flavonoids
-
Carotenoids
-
Zeaxanthin
-
Fatty acids
-
Vitamin A
-
Vitamin E
-
Vitamin C
-
Vitamin K
-
Vitamin B6
-
Vitamin B12
-
Vitamin D
-
Amino acids
-
Riboflavin
-
Thiamine
-
Calcium
-
Niacin
-
Folate
-
Omega 3s
-
Zinc
-
Pantothenic acid
-
Magnesium
-
Potassium
-
Lutein
-
Biotin
-
Iron
-
Beta-carotene
High-Fiber Meals
5. High-Fiber Food: Strawberries
Strawberries are an amazing fruit—but sadly, they’re heavily sprayed.
It’s important to source them organic.
They’re a gut-healthy, heart-healthy, high-fiber fruit at about 4.5 grams a cup.
Strawberry Benefits
-
Antioxidants
-
Phytochemicals
-
Phenolic acids
-
Enzymes
-
Flavonoids
-
Carotenoids
-
Resveratrol
-
Potassium
-
Folate
-
Calcium
-
Magnesium
-
Vitamin C
-
Vitamin K
-
Vitamin B6
-
Vitamin E
-
Lutein
-
Zeaxanthin
-
Sulfur
-
Pantothenic acid
-
Malic acid
-
Phosphorous
-
Selenium
-
Manganese
-
Copper
-
Iron
-
Zinc
-
Biotin
-
Anthocyanins
High-Fiber Recipes
Strawberry Banana Smoothie Recipe
6. Foods High in Fiber: Collard Greens
You can almost tell how healthy collard greens are just by looking at them, right?
I mean I don’t know about you, but the bunches I typically see at the Farmer’s Market and health food store are a rich, voluptuous green.
And super large.
They literally scream nutrients.
I use them for lettuce wraps, in soups and salads, and in just about every dish under the sun.
I also juice the stems.
And with over eight grams of fiber a cup, they rock.
Collard Green Benefits
-
Antioxidants
-
Phytochemicals
-
Phenolic acids
-
Flavonoids
-
Enzymes
-
Carotenoids
-
Chlorophyll
-
Potassium
-
Folate
-
Calcium
-
Magnesium
-
Vitamin C
-
Vitamin DV
-
Vitamin A
-
Vitamin K
-
Vitamin B6
-
Vitamin E
-
Choline
-
Lutein
-
Zeaxanthin
-
Riboflavin
-
Thiamine
-
Sulfur
-
Alpha lipoic acid
-
Pantothenic acid
-
Glucosinolates
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Sulforaphane
-
Malic acid
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Phosphorous
-
Selenium
-
Niacin
-
Manganese
-
Copper
-
Iron
-
Zinc
High-Fiber Meals
7. Foods High in Fiber: Raspberries
Raspberries are not only packed with nutrients, they rock both kinds of fiber.
One cup equals 8.4 grams.
Raspberry Benefits
-
Antioxidants
-
Phytochemicals
-
Phenolic acids
-
Flavonoids
-
Enzymes
-
Carotenoids
-
Beta carotene
-
Resveratrol
-
Potassium
-
Folate
-
Calcium
-
Magnesium
-
Vitamin C
-
Vitamin A
-
Vitamin K
-
Vitamin B6
-
Vitamin E
-
Choline
-
Lutein
-
Zeaxanthin
-
Riboflavin
-
Thiamine
-
Sulfur
-
Omega 3s
-
Pantothenic acid
-
Anthocyanins
-
Zeaxanthin
-
Lycopene
-
Phosphorous
-
Selenium
-
Niacin
-
Manganese
-
Copper
-
Iron
-
Zinc
Raspberries are great in smoothies, pies and desserts, granola, homemade porridge, and more.
High-Fiber Recipes
8. High-Fiber Foods: Lentils
Did you know that lentils have roughly 16 grams of dietary fiber a cup?
A single serving is almost an entire day’s quota.
They’re also one of the most nutrient-dense legumes.
Lentils Benefits
-
Antioxidants
-
Phytochemicals
-
Phenolic acids
-
Flavonoids
-
Carotenoids
-
Beta carotene
-
Potassium
-
Folate
-
Calcium
-
Magnesium
-
Vitamin C
-
Vitamin A
-
Vitamin K
-
Vitamin B6
-
Vitamin E
-
Choline
-
Lutein
-
Zeaxanthin
-
Riboflavin
-
Thiamine
-
Sulfur
-
Omega 3s
-
Pantothenic acid
-
Anthocyanins
-
Zeaxanthin
-
Lycopene
-
Phosphorous
-
Selenium
-
Niacin
-
Manganese
-
Copper
-
Iron
-
Zinc
Lentils rock soups, salads, lettuce wraps, and more.
High-Fiber Recipes
9. Fiber Foods: Spinach
Spinach is one of my favorite foods by far.
It’s also one of the healthiest.
It rocks over six grams of fiber per six-ounce serving and tons of nutrients.
Spinach Benefits
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Antioxidants
-
Phytochemicals
-
Phenols
-
Flavonoids
-
Enzymes
-
Chlorophyll
-
Amino acids
-
Carotenoids
-
Beta-carotene
-
Alpha-carotene
-
Quercetin
-
Vitamin A
-
Vitamin K
-
Vitamin B6
-
Folic acid
-
Vitamin C
-
Potassium
-
Choline
-
Calcium
-
Niacin
-
Thiamine
-
Riboflavin
-
Vitamin E
-
Pantothenic acid
-
Phosphorous
-
Selenium
-
Manganese
-
Magnesium
-
Omega 3s
-
Copper
-
Nitrates
-
Iron
-
Zinc
-
Biotin
-
Lutein
-
Zeaxanthin
-
Kaempferol
-
Anthocyanins
-
Soluble and insoluble fiber
10. Fiber-Rich Foods: Chickpeas (Garbanzo Beans)
Chickpeas—a.k.a. garbanzo beans—are a high-fiber food.
They rock roughly 13 grams of fiber a cup.
Which isn’t hard to obtain when you’re diving into homemade hummus, baba ganoush, soups and salads, vegan wraps, and the list goes on.
They’re a popular staple in India and Middle Eastern countries, and if you haven’t tried hummus yet, it’s time.
Garbanzo Bean Benefits
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Antioxidants
-
Phytochemicals
-
Both kinds of fiber
-
Peptides
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Calcium
-
Protein
-
Magnesium
-
Manganese
-
Potassium
-
Selenium
-
Vitamin A
-
Vitamin C
-
Folate
-
B6
-
Zinc
-
Iron
High-fiber meals:
11. High-Fiber Food: Blueberries
I’d be hard-pressed to say that blueberries aren’t among my top three favorite fruits.
What’s closer to the truth is that they’re practically number one.
And at six grams of fiber a cup, they’re loaded.
They rock smoothies, pies, vegan yogurt, granola, hot cereals, pancakes, and more.
They’re also a rich source of antioxidants and polyphenols.
You can learn more here: Are blueberries good for you?
Blueberry Benefits
-
Flavonoids
-
Dietary fiber
-
Anthocyanins
-
Quercetin
-
Resveratrol
-
Calcium
-
Pectin
-
Folate
-
Choline
-
Enzymes
-
Beta-carotene
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Phosphorous
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B6
-
Vitamin B3
-
Zinc
-
Iron
High-fiber meals:
12. Foods High in Fiber: Whole Grains
Organic whole grains are great fiber foods, and especially when they’re sprouted.
Here’s a list of some gluten-free grains:
High Fiber Grains | Gluten-Free Diet
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Buckwheat | one cup equals 5 grams of fiber
-
Quinoa | one cup equals roughly 5 grams of fiber
-
Sorghum | one cup equals roughly 13 grams of fiber
-
Oats | one cup equals roughly 8 grams of fiber
-
Amaranth | one cup equals roughly 5 grams of fiber
-
Teff | one cup equals roughly 7 grams of fiber
-
Brown rice | one gram equals roughly 3 grams of fiber
-
Corn | one gram equals roughly 4 grams of fiber
High-fiber meals:
13. High-Fiber Fruit: Mangos
When I think of mangoes I’ll never forget the time I met a man at a yoga retreat who’s favorite food—and when I say ‘favorite’ I mean he rocked it daily—was a bowl of homemade vegan yogurt literally stacked to the tipping point with mangoes.
Well before long I found myself the happy recipient of a whole slew of juicy mangoes—sometimes three a day.
Which wasn’t a bad thing since mangoes rock.
They have over four grams of fiber and tons of nutrients.
And they’re great in smoothies, granola, porridge, trail mix, on and on.
They’re also a source of carotenoids, polyphenols, and antioxidants.
Mango Benefits
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Antioxidants
-
Phytochemicals
-
Flavonoids
-
Beta-carotene
-
Dietary fiber
-
Anthocyanins
-
Quercetin
-
Polyphenols
-
Prebiotics
-
Calcium
-
Pectin
-
Amino acids
-
Magnesium
-
Mangiferin
-
Manganese
-
Potassium
-
Phosphorous
-
Sulfur
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B6
-
Vitamin B3
-
Vitamin B9
-
Zinc
-
Iron
And by the way, dried mango is also high-fiber.
According to Harvard Health,
Dried fruits contain more fiber and more of the antioxidants called phenols than fresh fruit, per ounce.
High-Fiber Recipes
14. High-Fiber Foods: Beans
Beans are a major staple of a healthy vegan diet and for good reason.
They’re loaded with protein, micronutrients, and fiber.
In fact the fiber in beans produces friendly bacteria that nourish your gut.
Here are some gluten-free options:
Gluten-Free Beans | Gluten-Free Diet
-
Black beans | one cup equals roughly 15 grams of fiber
-
Kidney beans | one cup equals roughly 7.4 grams of fiber
-
Soybeans | one cup equals roughly 10.32 grams of fiber
-
Navy beans | one cup equals roughly 19 grams of fiber
-
Pinto beans | one cup equals roughly 15.4 grams of fiber
-
Lima beans | one cup equals roughly 13 grams of fiber
-
Great Northern beans | one cup equals roughly 12 grams of fiber
-
Adzuki beans | one cup equals roughly 16.79 grams of fiber
High-Fiber Meals
15. High-Fiber Fruit: Blackberries
I always have blackberries on hand, mostly in the freezer, because they grow wild on our land.
I harvest them every year in August and early September.
They rock smoothies, pies, granola, porridge, pancakes, waffles, and more.
And at eight grams of fiber a cup, they’re a win.
Blackberry Benefits
-
Antioxidants
-
Phytochemicals
-
Polyphenols
-
Flavonoids
-
Dietary fiber
-
Anthocyanins
-
Quercetin
-
Lutein
-
Calcium
-
Pectin
-
Folate
-
Beta-carotene
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Phosphorous
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Thiamine
-
Niacin
-
Zinc
-
Iron
High-Fiber Recipes
16. Fiber Foods: Chia Seeds
Chia seeds are a super high-fiber food at 10 grams an ounce.
They’re also one of the quickest, easiest, and most economical ways to stack nutrients.
Chia Seed Benefits
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Antioxidants
-
Phytochemicals
-
Polyphenols
-
Tocopherols
-
Flavonoids
-
Dietary fiber
-
Quercetin
-
ALA
-
Omega 3s
-
Calcium
-
Folate
-
Amino acids
-
Magnesium
-
Manganese
-
Selenium
-
Copper
-
Potassium
-
Phosphorous
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Thiamine
-
Niacin
-
Zinc
-
Iron
To remove lectins from chia seeds soak for a few hours (or overnight), or sprout them.
Sprouting increases nutrients and bioavailability, while soaking produces a gel that you can add to smoothies, porridge, soups, etc.
Like eggplant and tofu, they absorb the flavors around them.
And they rock more phenols than flax (report).
High-Fiber Recipes
Strawberry Banana Smoothie Recipe
17. High-Fiber Vegetables: Beetroot
Organic beets are a fiber food with over three grams of fiber a cup.
Studies have shown that the consumption of beets and beet greens can lower your risk of disease, including cancer, and reduce inflammation, curb high blood pressure, nourish your gut microbiota, reduce oxidative stress, help stabilize blood sugar and cholesterol, and aid the proper functioning of your digestive tract.
I personally get my beets in giant bunches from the Farmer’s Market or health food store.
I juice them, eat the greens, slice them into salads, load my smoothies with them, and sometimes add them to lemon water or tea.
And considering how nutrient-dense they are—and tasty—they’re always around.
The permanent red discoloration on my cutting boards attest.
Beetroot Benefits
-
Antioxidants
-
Phytochemicals
-
Flavonoids
-
Dietary fiber
-
Anthocyanins
-
Quercetin
-
Calcium
-
Pectin
-
Folate
-
Choline
-
Enzymes
-
Chlorophyll (greens)
-
Beta-carotene
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Phosphorous
-
Copper
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B6
-
Vitamin B3
-
Vitamin B12
-
Zinc
-
Iron
High-Fiber Meals
18. Foods High in Fiber: Dark Chocolate
It’s hard to imagine that something as sweet and tasty as dark chocolate is healthy too.
It rocks over 11 grams of fiber per 100 gram bar.
Dark Chocolate Benefits
-
Antioxidants
-
Phytochemicals
-
Flavonoids
-
Dietary fiber
-
Catechin
-
Calcium
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Selenium
-
Phosphorous
-
Copper
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B1
-
Vitamin B2
-
Vitamin B3
-
Vitamin B5
-
Vitamin B12
-
Zinc
-
Iron
High-Fiber Recipes
19. High-Fiber Vegetables: Asparagus
There’s nothing like delicious, tender asparagus with organic Earth Balance, nutritional yeast, and spices like rosemary, sage, garlic, thyme, and a splash of lemon.
And with roughly 2.8 grams of fiber a cup, it’s a win.
Asparagus Benefits
-
Antioxidants
-
Phytochemicals
-
Flavonoids
-
Dietary fiber
-
Anthocyanins
-
Saponins
-
Calcium
-
Amino acids
-
Magnesium
-
Manganese
-
Glutathione
-
Potassium
-
Selenium
-
Phosphorous
-
Copper
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B1
-
Vitamin B2
-
Vitamin B3
-
Vitamin B5
-
Vitamin B6
-
Vitamin B12
-
Zinc
-
Iron
According to one study, asparagus exhibits “anti-cancer, anti-tumor, antioxidant, immunomodulatory, hypoglycemic, anti-hypertensive and anti-epileptic effects through in vitro and in vivo experiments.”
High-Fiber Meals
20. High-Fiber Fruit: Bananas
We can’t even keep organic bananas in the house for long because a certain family member loves them so much he probably tears through about three a day and never seems to tire of them.
Myself, I freeze them when they get overly ripe and use them in smoothies, vegan banana bread, and muffins.
In fact they’re a must for about every smoothie I make.
And with over three grams of fiber a fruit.
Banana Benefits
-
Antioxidants
-
Phytochemicals
-
Flavonoids
-
Amines
-
Dietary fiber
-
Anthocyanins
-
Catechin
-
Carotenoids
-
Calcium
-
Choline
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Selenium
-
Phosphorous
-
Copper
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B1
-
Vitamin B2
-
Vitamin B3
-
Vitamin B5
-
Vitamin B6
High-Fiber Recipes
Strawberry Banana Smoothie Recipe
21. Foods High in Fiber: Kale
I love kale. I really do. But that’s fresh organic bunches of kale and not the chips.
I don’t know about you, but whenever I’ve had the kale chips they always leave tiny green fragments all over my teeth and lips that are a nuisance to get off.
You literally have to brush your teeth and use a pick to remove them.
Which is highly inconvenient if you happen to be somewhere and your mouth looks like zombie nation.
But when it comes to real kale—I’m not sure why I ever dabbled with the chips anyway—it’s a powerhouse.
It rocks over three grams of fiber a cup.
And all these nutrients:
Kale Benefits
-
Antioxidants
-
Phytochemicals
-
Flavonoids
-
Amines
-
Lutein
-
Zeaxanthin
-
Sulforaphane
-
Beta-carotene
-
Dietary fiber
-
Quercetin
-
Kaempferol
-
Anthocyanins
-
Catechin
-
Carotenoids
-
Calcium
-
Choline
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Selenium
-
Phosphorous
-
Copper
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B1
-
Vitamin B2
-
Vitamin B3
-
Vitamin B5
-
Vitamin B6
I juice it, eat it in soups, salads, wraps, smoothies, stir fries, casseroles, and more.
High-Fiber Recipes
22. Foods High in Fiber: Sweet Potatoes
I could go on and on about sweet potatoes.
But first let me start by saying that my cats love them. Almost as much as I do.
Well actually, probably more.
But what really rocks about sweet potatoes beyond their fiber—which is actually pretty good at four grams a cup—is how nutrient-dense they are.
They deliver a whopping high dose of beta-carotene—and ‘anthocyanins’ in purple sweet potatoes.
Sweet Potato Benefits
-
Flavonoids
-
Antioxidants
-
Phytochemicals
-
Amines
-
Lutein
-
Zeaxanthin
-
Beta-carotene
-
Dietary fiber
-
Quercetin
-
Kaempferol
-
Anthocyanins
-
Catechin
-
Carotenoids
-
Calcium
-
Choline
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Selenium
-
Phosphorous
-
Pantothenic acid
-
Copper
-
Folate
-
Niacin
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B1
-
Vitamin B2
-
Vitamin B6
By the way the centenarian Okinawans loved sweet potatoes and lived longer than most.
Think pies, soups, muffins, vegan casseroles, sweet potato fries, and more.
23. Fiber Foods: Flax Seed
Flax seeds have earned a smoking-hot reputation as a power food, and for good reason.
They not only contain a whopping 2.8 grams of dietary fiber a tablespoon—which amounts to over nine grams per quarter cup—they’re also known for providing a whole slew of phytochemicals and nutrients, including alpha-linolenic acid (ALA), selenium, and zinc.
Flax Seed Benefits
-
Antioxidants
-
Phytochemicals
-
Flavonoids
-
Polyphenols
-
Phytosterols
-
Lignans
-
Alpha-linolenic acid (ALA)
-
Omega-3s
-
Amines
-
Lutein
-
Zeaxanthin
-
Beta-carotene
-
Dietary fiber
-
Quercetin
-
Kaempferol
-
Anthocyanins
-
Folate
-
Carotenoids
-
Calcium
-
Choline
-
Amino acids
-
Magnesium
-
Manganese
-
Molybdenum
-
Potassium
-
Selenium
-
Phosphorous
-
Copper
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B1
-
Vitamin B2
-
Vitamin B3
-
Vitamin B5
-
Vitamin B6
-
Zinc
-
Iron
I use flax-meal and seeds in a variety of things including granola, porridge, smoothies, homemade breads and muffins, vegan yogurt bowls, and more.
Grinding and milling the organic seeds makes them more bioavailable (the enterolignans), and sprouting boosts them up.
High-Fiber Recipes
Strawberry Banana Smoothie Recipe
24. High-Fiber Foods: Brussels Sprouts
Brussels sprouts are delicious and highly nutritious both cooked and raw.
They’re a high-fiber food and rock about four grams of fiber a cup.
Brussels Sprouts Benefits
-
Antioxidants
-
Phytochemicals
-
Flavonoids
-
Polyphenols
-
Phytosterols
-
Lignans
-
Alpha-linolenic acid (ALA)
-
Omega 3s
-
Lutein
-
Zeaxanthin
-
Beta-carotene
-
Dietary fiber
-
Quercetin
-
Kaempferol
-
Anthocyanins
-
Folate
-
Carotenoids
-
Calcium
-
Choline
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Selenium
-
Phosphorous
-
Copper
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B1
-
Vitamin B2
-
Vitamin B6
-
Niacin
-
Zinc
-
Iron
High-Fiber Recipes
25. Fiber Foods: Cauliflower
Last on the list is cauliflower, a high-fiber food.
It rocks roughly three grams of fiber a cup and is great eaten cooked and raw.
It retains more nutrients like vitamin C and flavonoids when eaten raw, but increases in insoluble fiber when cooked.
However since cauliflower is so high in vitamin C, containing 100% of the daily RDA in a serving, I eat a lot of it raw.
Cauliflower Benefits
-
Antioxidants
-
Phytochemicals
-
Flavonoids
-
Polyphenols
-
Phytosterols
-
Lignans
-
Alpha-linolenic acid (ALA)
-
Omega 3s
-
Lutein
-
Zeaxanthin
-
Beta-carotene
-
Dietary fiber
-
Quercetin
-
Kaempferol
-
Anthocyanins
-
Folate
-
Carotenoids
-
Calcium
-
Choline
-
Amino acids
-
Magnesium
-
Manganese
-
Potassium
-
Selenium
-
Phosphorous
-
Copper
-
Vitamin A
-
Vitamin C
-
Vitamin E
-
Vitamin K
-
Vitamin B1
-
Vitamin B2
-
Vitamin B6
-
Niacin
-
Zinc
-
Iron
Healthy Recipes
Veganism: A High-Fiber, Biologically Optimal Jam
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
