High Fiber Foods

Today we wanted to talk about fiber.

Fiber is something the body needs but never actually digests—in fact, it remains more or less the same from plate to toilet. It comes in two varieties – soluble and insoluble – and most plant-based foods contain a mixture of the two.
Soluble fiber turns into gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose.
Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily.

Regardless of these differences, neither type of fiber is ever absorbed into the body.

The Institute of Medicine recommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for men and 21 grams for women) due to decreased food consumption.
To put that into perspective, a young man is supposed to eat the same amount of fiber found in 15 slices of whole-wheat bread every day.

The Best High-Fiber Foods

1. Split Peas – Fiber: 16.3 grams per cup, cooked.
2. Lentils – Fiber: 15.6 grams per cup, cooked.
3. Black Beans – Fiber: 15 grams per cup, cooked.
4. Lima Beans – Fiber: 13.2 grams per cup, cooked.
5. Artichokes – Fiber: 10.3 grams per medium vegetable, cooked.
6. Peas – Fiber: 8.8 grams per cup, cooked.
7. Broccoli – Fiber: 5.1 grams per cup, boiled.
8. Brussels Sprouts – Fiber: 4.1 grams per cup, boiled.
9. Raspberries – Fiber: 8 grams per cup, raw.
10. Blackberries – Fiber: 7.6 grams per cup, raw.
11. Avocados – Fiber: 6.7 grams per half, raw.
12. Pears – Fiber: 5.5 grams per medium fruit, raw.
13. Whole-Wheat Bread & Pasta – Fiber: 6.3 grams per cup, cooked.
14. Pearled barley – Fiber: 6 grams per cup, cooked.
15. Oatmeal – Fiber: 4 grams per cup, cooked.

But there is one fiber source that is quite unknown but is the best of all, Psyllium Husk!


Psyllium husk comes from the seed husks of the Plantago ovata plant. As a natural laxative, Psyllium Husk is mainly used to relieve constipation that is caused by low-carb diets… It contains 5 grams of fiber per 1 tablespoon serving!! That’s amazing!

In addition to take it after dinner with plenty of water, we use it in our Red Rice Fluffy Gluten-Free Bagels. It helps with gluten-free flours to keep them in shape and bake more crisply.

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