10 Super High Fiber Foods to Consume for Overall Wellness

High Fiber Foods: Overview

High-Fiber foods are essential for your daily diet to maintain smooth gut functions. It also enhances weight loss, reduces LDL, induces vasodilation and keeps blood sugar under check. It also replenishes intestinal bacteria that play a crucial role in digestion.

Add these foods for Fiber to your daily diet for robust overall wellness. Read more about their functions and why you should consume them daily to maintain cardiac and gut stability. 

Top High-Fiber Foods List

Here are ten foods for Fiber that provide steady dietary Fibers essential for your overall wellness. It includes:

• Bananas
• Beets
• Broccoli
• Brown Rice
• Chia Seeds
• Lentils
• Oats
• Quinoa
• Semolina
• Sweet Potato

1. Bananas

Bananas are well-considered a superfood for providing robust nutrition essential for reversing gut conditions like constipation and alleviating celiac disease symptoms. The numero uno in the high-Fiber foods list, ripe bananas are fortified with water-soluble vitamins (B and C) and potassium for smooth contraction of your digestive muscles. 

You can consume bananas daily as a whole, prepared as fruit salad, or paste and use them as a homemade spread with bread. 

2. Beets

Beetroot is among the high-Fiber foods whose benefits are not limited to smooth gut functions. Beetroots contain copper, iron, potassium, manganese, and nitrates, meaning all the ingredients to boost your RBC count, enhance metabolism and maintain good heart health. 

You can eat beets mixed with salad, prepare juice, or cook it shallow fried for a daily dose of extensive nutrients. 

3. Broccoli

Broccoli is a fortified source of nutrients containing vitamins (B, C, and K), iron, manganese, potassium, antioxidants, and anti-carcinogenic properties. Among popular high-Fiber foods, broccoli enhances good gut bacteria and reverses GI tract issues.

However, broccoli is high in sulphur content. It's better to cook broccoli than to consume it raw. You can also have it fried as a crunchy appetiser or make some broth for health benefits. 

4. Brown Rice

Brown rice is among the favourite foods for Fiber thanks to its unremoved bran and germ layers, giving it a characteristic colour, unlike white rice. It's high in dietary Fiber, meaning it's good news for your gut health. 

In addition, brown rice contains calcium, iron, magnesium, phosphorous, selenium, zinc and multivitamins (B, C, and D). You can consume brown rice just like white rice with fortified nutrition essential for your overall wellness. 

5. Chia Seeds

There's nothing as nutritiously packed as chia seeds. It contains more than just high-Fiber foods. It reduces cholesterol, ensures good cardiac health, and addresses gastrointestinal health. Chia seeds are rich in calcium, iron, magnesium, and potassium. 

It contains zero cholesterol, meaning you can have it daily as a smoothie, snack bar, spread, or plain chia seeds soaked in water to enjoy its profound health benefits.

6. Lentils   

Lentils rank among the best foods for Fiber thanks to their fortified insoluble and soluble dietary Fibers. These are legumes and comprise various types of daal (masoor, moong, urad). Daily consumption ensures regular bowel movement and instils the growth of healthy gut bacteria. 

Lentils are a rich source of multivitamins (B, C, and D) and minerals, making them a must-have daily. You can consume lentils as daal, puree, or soup for daily consumption thanks to their rich antioxidant activities, keeping inflammation away.

7. Oats

Oats are an essential source of high-Fiber foods containing beta-glucan that helps lower LDL and bad cholesterol. These are among the healthiest choices of grain foods that you can eat anytime. It's a fortified source of nutrition thanks to high micronutrients, minerals and antioxidants. 

Oats are a popular choice for a staple breakfast. Given its easily digestible nature, milk-soaked oats with fresh fruits or cooked oats porridge is a healthy delicacy for daily servings.

8. Quinoa

Quinoa ranks high amongst foods for Fiber thanks to its fortified nutritious ingredients. It's a staple diet offering protection against intestinal anomalies like constipation, IBS, and cancerous conditions. 

Quinoa contains vitamin E, magnesium, zinc, iron, phosphorous, and copper, making it a must-have in your daily portions. Easy to cook, these highly proteinaceous foods are a perfect combination for a balanced diet in each serving. 

9. Semolina

The main ingredient behind pasta semolina is coarse durum wheat, making it among the high-Fiber foods list. A perfect replacement for wheat flour for those with IBS or celiac disease, semolina packs a power punch with better cardiac health, enhances RBC production, enhances immunity, and seamless bowel movement.

It's also known as Rawa and Suji, a staple for preparing crisp breakfast dishes. It also ensures portion eating to prevent excess calorie intake, an ideal food item with the perfect balance of nutrition and availability.

10. Sweet Potato

Sweet potato is a must-have amongst foods for Fiber, thanks to its various health benefits. It enhances digestion, acts as an immunity booster, soothes stomach issues, lowers blood sugar, and helps shed weight. 

A superfood, sweet potatoes are rich in multivitamins (B and D), choline, iron, magnesium, and potassium, along with negligible fat content. Easy to prepare and consumed across all seasons, sweet potato is high in dietary Fibers to maintain seamless digestibility and gut health. 

Conclusion

A balanced diet contains optimum proportions of carbohydrates, fats, proteins, micronutrients, dietary Fibers, and minerals. Your diet should include high-Fiber foods to compensate for the well-being of the digestive system and gut health. 

It also ensures the daily consumption of fresh edibles over dietary supplements. If you have dietary restrictions, consult your physician for a personalised high-Fiber food list. Also, you might consult a dietician for a balanced diet chart to suit your eating habits.

Are you prone to unexplained food allergies? Besides eating daily foods for Fiber, your doctor may recommend diagnostic tests for detecting underlying complications. Do you need doorstep sample collection? Check out Metropolis Lab offering comprehensive pathological sampling through trained phlebotomists all over India.