Foods, Fruits, and Vegetables High in Fiber

Including high-fiber foods in your diet is essential for maintaining good digestion, regulating blood sugar, and promoting heart health. The following is a list of fiber-rich foods based on various sources, including the Mayo Clinic.

Fruits High in Fiber

  1. Citrus fruits. Citrus fruits like pomelo and oranges are not only refreshing but also excellent sources of fiber.
  2. Apples and pears. These fruits are rich in both soluble and insoluble fiber, making them great for digestion and keeping you full longer.
  3. Raisins. Dried fruits like raisins provide concentrated amounts of fiber, although moderation is advised due to their natural sugars.
  4. Ripe bananas. Ripe bananas are high in fiber and aid digestion. However, unripe bananas, when consumed in excess, may cause constipation.

Vegetables High in Fiber

  1. Green peas. These small but mighty legumes are packed with fiber, supporting digestive health and promoting satiety.
  2. Sitaw, bataw, patani (string beans and lima beans). These beans are excellent sources of dietary fiber and can be added to various dishes.
  3. Broccoli. Known as a superfood, broccoli is high in fiber and nutrients while being low in calories.
  4. Cabbage. Cabbage aids digestion and can be enjoyed in salads, soups, or stir-fried dishes.
  5. Saluyot and malunggay. These traditional leafy greens are not only nutrient-dense but also fiber-rich, helping promote a healthy gut.
  6. Carrots. Carrots are versatile, crunchy, and loaded with fiber. Enjoy them raw, steamed, or added to dishes.
  7. Spinach. Spinach is another fiber-rich leafy green that also provides iron and other essential nutrients.

Foods High in Fiber

  1. Pasta (whole grain). Choose whole-grain pasta instead of refined varieties to boost your fiber intake.
  2. Cereals. High-fiber cereals, especially those made from whole grains, are an excellent option for a nutritious breakfast.
  3. Oatmeal. Oatmeal is a fiber powerhouse that supports heart health and helps lower cholesterol levels. Opt for unsweetened varieties for maximum benefits.
  4. Brown rice. Brown rice is a healthier alternative to white rice, providing more fiber, vitamins, and minerals.

Adding fiber-rich fruits, vegetables, and whole foods to your meals is a simple yet effective way to improve digestion, regulate blood sugar, and maintain a healthy weight. By opting for these nutrient-dense options, you can enjoy a well-balanced and satisfying diet that supports overall well-being.