An Amazing List of 25 High-Fiber Foods with Calories

There are several ways that high amounts of fiber can benefit the human body; These benefits are listed as follows:

Benefits of eating a high fiber diet

It helps us maintain regular bowel movements – making it an excellent dietary addition for those suffering from constipation or resulting hemorrhoids.

Supports normal cholesterol levels – a high-fiber diet will help those at risk for heart disease. That’s probably why you see characters in TV series that are heart-wrenching, force-fed high-fiber breakfast cereals instead of their normal diet of eggs, sausage, and bacon.

Maintains blood sugar levels – This is good news for people with diabetes, but while consuming too much fiber does not cure diabetes, it can help reduce blood sugar levels that are too low or too high.

Other reported benefits

In addition to the benefits mentioned above, modern research suggests that a high-fiber diet may possibly have a role in tackling the following health problems.

Colon cancer

breast cancer


irritable bowel syndrome

Syndrome X



The recommended daily amount of fiber should be at least 25 g, so consuming at least 30 g fiber will create a high fiber diet.

I’ve compiled a list of high-fiber foods with their caloric value, fiber content per 100 grams, and recommended daily fiber intake (written as a percentage) and a brief description of their other health benefits. individual foods depend on them.

1. Lentils – 100 kcal, 21.9g fiber, 87.64% RDA

In addition to containing high levels of fiber, lentils are packed with no less than 26 grams of protein! Additionally, if you’re looking for a high-vitamin B1 food, look no further, these little beauties contain 67% RDA per 100g, which is good news for those who like cigarettes and a pint of beer; It can increase mental awareness and energy levels.

2. Lima/butter beans – 75 kcal, 19.74g fiber, 78.9% RDA

These are great for those with high blood pressure due to the combination of high potassium and low sodium found in them. Lima beans are also a great source of protein, iron, copper and manganese; which means they are an ideal alternative to meat for vegetarians.

3. Barley – 386 kcal, 19.45g fiber, 77.8% RDA

Barley contains a good source of both soluble and insoluble fiber; this means that they meet our nutritional needs better than, for example, foods that contain one high and the other not. In addition, barley contains good levels of folic acid, which is beneficial for pregnant and lactating women, young children and the elderly, and vitamin E, which acts as a terrific antioxidant and can help those suffering from heart disease, poor circulation and skin conditions. .

4. Split peas – 226 kcal, 15.27g fiber, 63.2% RDA

Split peas should be part of any healthy diet, as they contain roughly 35% RDA of iron, 56% vitamin B1, 36% vitamin B5 and 71% vitamin B9 per 100 g, as well as 25 g of protein. It is an excellent food to consume if you suffer from stress and need to boost your energy.

5. Black beans – 182 kcal, 11.97g fiber, 47.84% RDA

Black beans are known to be an extremely good antioxidant, so if you’re looking for foods to add to your new regimen, anyone making a detox plan should look no further than these.

While I’m here, I can give you 20 more high-fiber foods that will benefit any high-fiber diet. Here it goes!!

6. Kidney beans – 141 kcal, 8.83g fiber, 35.28% RDA

7. Chickpeas – 188 kcal, 8.72g, fiber, 34.86% RDA

8. Corn – 307 kcal, 8.28g fiber, 33.125% RDA

9. Peas – 60 kcal, 8g fiber, 33% RDA

10. Navy beans –181 kcal, 8.16g fiber, 32.62% RDA

11. Turnip greens – 43 kcal, 7.56g fiber, 30.3% RDA

12. Kidney beans – 100 kcal, 6.8g fiber, 27.8% RDA

13. Raspberry – 24 kcal, 6.62g fiber, 26.72% RDA

14. Broccoli – 25 kcal, 6.6g fiber, 26.2% RDA

15. Soybeans – 140 kcal, 6.19g fiber, 24.78% RDA

16. Green beans – 100 kcal, 6g fiber, 24% RDA

17. Swiss chard – 53 kcal, 5.52g fiber, 22.05% RDA

18. Spinach – 30 kcal, 5.18g fiber, 20.76% RDA

19. Cranberry – 58 kcal, 4.92g fiber, 19.76% RDA

20. Oats – 160 kcal, 4.38g fiber, 17.49% RDA

21. Fennel – 43 kcal, 4.32g fiber, 17.28% RDA

22. Cauliflower – 20 kcal, 4.19g fiber, 16.75% RDA

23. Celery – 12 kcal, 1.67g fiber, 14.74% RDA

24. Sprouts –25 kcal, 3.65g fiber, 14.58% RDA

25. Fig – 74 kcal, 3.26g fiber, 13.16% RDA

For those who like to count calories but want to maintain your high-fiber diet goals, Lima beans, lentils, green peas, turnips, raspberries and broccoli are worth including in your diet as they contain less than 100 calories per 100g. consumed.

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