The 10 best sources of fiber

These foods are great sources of fiber—and will aid weight loss, boost health, and help keep you fuller for longer.

One of the keys to unlocking a lifelong lean and healthy body is fueling your body with foods high in fiber. These foods contain ample amounts of fiber but don’t contain a lot of other carbohydrates that will send your blood sugar levels on a roller coaster ride.

What Is Fiber?

Fiber provides bulk to your diet allowing you to feel fuller while eating less calories (even though you will often be eating a larger volume of food). Fiber also acts as a speed bump for digestion, slowing the rate in which the nutrients enter your body; this is good for weight loss, sustained energy, and managing hunger.

Here we rounded up 10 must-have foods to fully maximize your fiber intake.

Raspberries

Berries are not normally known as a high-fiber food, but 1 cup of raspberries contains as much fiber as 3 slices of most whole grain breads. Their sweet flavor makes them perfect for quenching sweet cravings without blowing your diet. Raspberries also contain over half your daily recommended intake of vitamin C.

How to eat: Raspberries are delicious when eaten raw, but they’re also great mixed into whole-fat Greek yogurt.

Fiber content per 100 grams: 7 grams

Avocado

Known for their high levels of heart healthy monounsaturated fats, avocados are also a great source of fiber. One medium avocado contains 10 grams of fiber, making it a perfect choice for guys on a carbohydrate restricted diet that are looking for more fiber.

How to eat: Mash an avocado with salt and pepper and smear across your favorite whole-grain bread. Voilà: avocado toast.

Fiber content per 100 grams: 6.7 grams

Chia Seeds

Yes, the same seeds from the famous infomercial. Chia seeds are little nutrient packed balls full of omega-3 fats, and they’re incredibly high in fiber: 1 tablespoon of chia seeds contains 5.5 grams of fiber.

How to eat: Add chia seeds to smoothies or sprinkle them on top of Greek yogurt.

Fiber per 100 grams: 34.4 grams

Flaxseed Meal

Flaxseeds, like chia, are a very versatile omega-3 and fiber-packed seed. Unlike chia seeds, make sure your flax is ground to ensure that your body can extract all the nutrients. Flax also contain lignans, a special antioxidant that has anti-estrogenic actions and may be useful in cancer prevention and treatment.

How to eat: Add flaxseed to a high-fiber muffin for a delicious breakfast.

Fiber per 100 grams: 27.3 grams

Oatmeal

Oats are a great high-fiber food for bulking up. There are a number of varieties of oats, all delicious and fiber-rich. Steel cut oats are a less processed and more flavorful version. A quarter cup of steel cut oats contains 5 grams of fiber.

Oats also contain a super fiber called beta-glucan. Beta-glucan is the fiber that gives oats its cholesterol lowering effect. It is the beta-glucan in oats that will also help slow the digestion of your meal down, allowing you to feel satisfied for several hours.

How to eat: Mix with peanut butter and spread on a banana. Or try any of our other six non-boring ways to eat oatmeal.

Fiber per 100g: 12g for steel-cut oats

Lentils

Lentils are a staple in Middle Eastern cuisine, and this high-fiber food should be a staple in your diet, too. One cup of cooked lentils (about ¼ cup uncooked) contains 12 grams of protein and 15 grams of fiber making lentils one of the healthiest foods you can eat—and one of our favorite fit foods.

Unlike other dry beans, like black or kidney beans, lentils cook up in as little as 10 minutes (red lentils cook the fastest).

How to eat: Try Kevin Templeton’s lentil pilaf

Fiber per 100 grams: 10.7 grams

Broccoli

Broccoli is a perennial superfood that also has high fiber content. One cup of broccoli contains 5 grams of fiber and just over 50 calories.

Broccoli is a cruciferous vegetable, which means it contains calcium D-glucarate, a compound with the capability to bind and clear excess estrogen from the body.

How to eat: Broccoli is very versatile—enjoy it raw, steamed, sautéed, or roasted.

Fiber per 100g: 2.4g

Cabbage

Cabbage is known for its cancer-fighting antioxidants such as indole-3 carbinol, but it also packs quite the high-fiber punch. One cup of cabbage contains only 5 grams of carbohydrates, half of which come from fiber—just one of the many reasons to cook with cabbage.

How to eat: If buying a head of cabbage to cook and prepare seems a little intimidating, just opt for the pre-shredded bags of coleslaw or broccoli slaw mix. The pre-shredded bags are ready to eat and come mixed with other super foods such as broccoli, carrots, and other cabbage variations (like red cabbage).

Fiber per 100 grams: 2.5 grams

Apples

Fiber is one of the reasons that “an apple a day will keep the doctor away,” as the saying goes. One medium-sized apple contains almost 5 grams of fiber, some of which comes from a special fiber called pectin. Pectin is a soluble fiber which means that it forms a gel in your stomach causing your food to be digested and absorbed much slower. (It also might help fight allergies!)

How to eat: Apples are delicious any way you slice them, from raw to sauteéd with cinnamon.

Fiber per 100 grams: 2 grams

Brussels Sprouts

Brussels sprouts are the food that every kid loves to hate. You should love them: Because Brussels sprouts have a similar plant origin to broccoli and cabbage, they share many of the same health promoting nutrients, including being high in fiber.

How to eat: To prepare them, cut them in half, toss in olive oil, salt, and pepper. Roast them, flat side down at 400-450 degrees until the bottoms being to crisp up (about 20 minutes). Cooking them this way will caramelize some of their carbohydrates giving you a simple and irresistible way to prepare Brussels sprouts that are a far cry from the boiled ones you were forced to eat as a kid.

Fiber per 100 grams: 3.8 grams

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Source: Food - mensjournal.com