Fiber is very important for digestive health and can help with constipation. However, did you know that fiber cannot be digested? Your body however, does not know this and so will try its very best to digest it. Your body spends the most energy trying to digest fiber than any other food. Also, as it takes much longer to leave your stomach than other nutrients, fiber helps you feel full for longer periods of time, which means you’ll eat less frequently and overall, eat less, resulting in you consuming less calories. This combined with the calories your body burns trying to digest it results in you achieving a calorie deficit. This then results in fat being burned and thus weight loss. As such, a high fiber diet is a great way to lose weight.
Before we get started, I would like to share that the Dietary Guidelines for Americans 2010 states that you should be getting 14 grams of fiber for every 1,000 calories. This means if you’re consuming about 2,000 calories per day, you’ll need 28 grams of fiber. Although the recommended daily intake is 25 grams for ladies and 38 grams for men, if you are taking more calories than usual, you can go ahead and calculate how much fiber you need per day with this method. Now without further ado, let’s jump straight into it!
High Fiber Food 1 – Brocoli
Brocoli. Brocoli is a high fiber food that is not only high in fiber and low in calories, but also vitamin C, iron, and more!
For every 1,000 grams of brocoli, you’ll get 26 grams of fiber, and only 340 calories! Now of course, you won’t want to eat one kg of brocoli everyday, but this is just showing how brocoli far exceeeds the dietary requirements for fiber given by the Dietary Guidelines for America, giving you almost twice the amount of fiber needed for 1,000 calories for only 340 calories!
High Fiber Food 2 – Raspberries
Raspeberries are amazingly high in fiber, and contain only 53 calories for every 100 grams! They are also rich in vitamin C!
Raspberries provide 7 grams of fiber for only 100 grams of it, which means that for every 53 calories of raspberries, you’ll be getting 7 grams of fiber. This means that for 1000 calories of raspberries, you will be getting 132 grams of fiber! That exceeds the dietary requirements by 8 times!
If you’re aiming for a high fiber diet, don’t forget to add raspberries into it!
High Fiber Food 3 – Carrots
Carrots are high in fiber, low in calories (3rd time I’m saying this I know, but facts are facts) and high in nutrients like Vitamin K1, potassium and antioxidants!
Containing 28 calories per 100 grams, carrots provide 28 grams of fiber for every 1,000 grams of carrots, which means that for every 280 calories of carrots, you will be getting 28 grams of fiber, which once again, far exceeds the dietary requirements, providing you with twice the amount of fiber needed for a quarter of the calories.
As such, carrots are another great food to add to your high fiber diet.
High Fiber Food 4 – Oats
Oats are another high fiber food, but unlike the others, it is not low in calories. However, oats are high in protein, so it does make up for the calories portion, and it still meets the dietary requirements.
Oats provide you with 11 grams of fiber for every 100 grams of it, and 100 grams of oats contains 389 calories, which is a lot, to be fair, but on top of fiber, oats are also rich in Vitamin B1, Iron and many other nutrients, so it is still a great choice to have in a high fiber diet.
High Fiber Food 5 – Dark Chocolate
Didn’t expect that, did you? Dark chocolate, aside from being tasty, is also very high in fiber, although like oats, it is also pretty high in calories. It does however, still meet the dietary requirements for fiber, so not to worry
Dark chocolate provides you with 10.9 grams of protein for every 100 grams of it, and is rich in nutrients like Iron and Magnesium, making it a very healthy source of fiber.
Overall, fiber is an important nutrient and aids in weight loss, so for those of you who are looking to lose some weight or just want to be a bit healthier, eating more fiber is a great way to do so. All the best!