7 Foods High in Fiber that you did not know about

Daily consumption of dietary fiber in the right amount opens doors for you to look and feel your best. Fiber is associated with digestive health that can lower your risk for diseases like heart attack, stroke, and diabetes. Besides this, it is a great source for weight management as it is responsible for the digestive health of your body. Fiber-rich foods ease-out bowel movements by cleansing the digestive system and flushing cholesterol out of the body.

Food high in fiber
Foods High in Fiber

Numerous studies have proven how fiber-rich foods can boost your immune system and improve your mental health. The potential of fiber is to an extent that it can fight cancerous cells and keep your body far away from diseases. Fiber adds bulk to your diet by making your feel fuller for a longer period, thereby lowering down your appetite and preventing constipation. There are many reasons why you should eat food high in fiber and also there are two types of fibers.

Check out this article for the many fiber rich Indian foods.

List of foods high in fiber


Oats are an eminent source of fiber. The variety of quick (instant) oats are much popular, as they are processed and are always handy. Instant oats are easy and quick to cook and are extremely delicious. They are often eaten as breakfast in the form of porridge. However, nowadays, people have started adding variations to it by cooking it in a spicy yet healthy manner. Whole oats are extremely rich in antioxidants that assist in lowering the blood pressure level by increasing the production of nitric oxide. They contain soluble fiber in the form of Beta Glucan which has the tendency to get dissolved in water to form a thick solution in the gut. Eating whole oats may help you to intake fewer Calories and thereby lose weight.


This type of fish is one of the most famous saltwater fish that is used comprehensively used in European and Australian cuisines. Tuna can widely be found over the oceans in the form of bluefin, yellowfin, bullet tuna, etc. The lifespan of Tuna fish varies from 3 to 5 years, exceptionally, some tuna fishes are known to live for more than two decades.

It comprises Omega 3 fatty acids, which help in balancing the blood vessels by reducing cholesterol in the arteries. This is highly rich in potassium, manganese, zinc, and Vitamin C which cut down the level of inflammation in the body and thereby assist in maintaining a healthy immune system. This fish consists of considerate fiber content and thereby aids weight loss.

Foods High in Fiber
Tuna. Source: Trip Advisor


Quinoa is known to be high in fiber than the other grains since it is gluten-free, high in protein which contains ample amounts of all the 9 essential amino acids. It is packed with the goodness of fiber, magnesium, vitamins, iron, potassium, calcium, and phosphorus which enrich the health benefits of this wonderful grain. That being said, the soluble fiber content in quinoa is considerate and is thereby capable of reducing the blood sugar level by decreasing your appetite. Since quinoa is gluten-free, it is most suitable for people with gluten intolerance.


A well-cooked hummus with a touch of the appropriate amount of spices can be one of the most nutritious yet delicious parts of your meal. It is an incredibly popular Middle Eastern dip. Hummus is prepared by blending chickpeas, sesame seeds, olive oil and a few drops of lemon juice. The fiber content in a 100 gram serving of hummus is 6.0 grams. It is amongst one of the most fiber-rich foods that helps fight inflammation.


Barley is considered as one of the most widely consumed grains in the American diet. It is a high source of vitamins, minerals, and other antioxidants that contribute hugely to maintaining a healthy body. It is packed with the goodness of fiber and therefore it tends to make you feel fuller and lower down your appetite. The insoluble and soluble fiber content in barley promote the health of your digestive system; if you’re planning to cut down your carbs then barley should be a must add-on to your diet.

Barley. Source: Medical News Today

Peanut butter

A spoonful of peanut butter contains 1 gram of total dietary fiber. It contains a generous amount of healthy fats and proteins which are competent to boost your energy level. It also facilitates bowel movements and strengthens your bones and muscles as it comprises of Vitamin E and healthy antioxidants. For value addition, peanut butter is a great source of iron, magnesium, and potassium which regulate the blood flow in the body. Peanut butter tastes best when eaten as a sandwich; to add more health benefits, one can also make peanut butter smoothies which are extremely nutritious.


Popcorn is by far one of the lightest fiber-rich foods which have a notable nutritional value. It keeps your blood sugar in check as it has a low glycemic index. Each Kernel of popcorn contains the bran and endosperm. Therefore popcorns can surely boost your whole grains intake. Try bringing them to your diet as snacks and you can assuredly witness a shift in your physical and digestive health.


Most importantly, there are manifold ways to add fiber to your diet while relishing your taste buds at the same time. You can enjoy cooking fiber-rich foods at your home in different styles. It is crucial for you to have a good knowledge regarding the foods that you’re planning to bring to your diet.

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