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Foods to Get a Major Fiber Boost

Foods to Get a Major Fiber Boost

Foods to Get a Major Fiber Boost


A fiber-rich diet is essential for a happy and healthy life. Consumption of dietary fiber has immense benefits such as improved bowel movements, lowering cholesterol levels, regulating blood sugar levels, and supporting healthy weight loss. However, with different types of fiber-rich foods available in the market, it can be challenging to choose the right foods that provide the required fiber content for the body.

Therefore, in this blog post, we have compiled a list of some of the best fiber-rich foods that you can add to your diet. These foods are easily available in supermarkets and local grocery stores and provide a major fiber boost to your daily meals.


1. Beans and Legumes

Beans and legumes are the best sources of dietary fiber, making them the top choice for a fiber-rich diet. A cup of lentils or black beans contains about 15-16 grams of fiber. Apart from fiber, legumes are also packed with protein, vitamins, and minerals, making them a perfect food item for vegetarians and vegans. You can add chickpeas to your salad, make lentil soup or add red kidney beans to your chili recipe.

2. Fruits

Fruits are the best snack option to get a fiber boost in your diet. Apples, pears, and berries are excellent sources of fiber. One medium-sized apple contains about 4.4 grams of fiber, while a cup of raspberries provides 8 grams. Including fruits in your daily diet also promotes hydration, provides essential vitamins and minerals and reduces the risk of certain chronic diseases.

3. Whole Grains

Eating whole grains is a better choice than refined grains as they are rich in dietary fiber and have many health benefits. Whole grain foods such as brown rice, quinoa, barley, and whole-wheat bread contain higher amounts of fiber than their refined alternatives. A serving of cooked brown rice contains about 4 grams of fiber, while a serving of white rice contains almost none. Add whole grains to your diet to regulate your bowel movements, promote heart health and curb weight gain.

4. Nuts and Seeds

Nuts and seeds like almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are a great source of fiber and healthy fats. A 28-gram serving of chia seeds contains 10.6 grams of fiber, while an ounce of almonds contains 3.5 grams. Add nuts and seeds to your breakfast cereal, smoothie, or eat them as snacks to gain a boost of fiber for the day.

5. Vegetables 

Vegetables are an indispensable part of a healthy and balanced diet. Dark, leafy greens like kale, spinach, and broccoli, as well as others like sweet potatoes and carrots, are excellent sources of fiber. A cup of cooked broccoli contains about 5 grams of fiber, while a cup of kale provides 3 grams. Incorporating vegetables into your meals not only provides fiber, but also essential vitamins and minerals crucial for overall well-being.



Adding fiber-rich foods to your diet is an easy and simple way to benefit your health. The above-mentioned foods are easily available, and incorporating them into your diet won't be a challenge. The regular consumption of these foods not only improves bowel movements but also helps in regulating blood sugar levels, reducing the risk of chronic diseases, and promoting healthy weight loss. We hope that this blog post gave you enough insight to make healthy choices and commit to a fiber-rich diet. If you're looking for Meals on Wheels Buck County, PA, contact Empire Meals on Wheels today for more information.

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