The 7 Best High Fiber Foods You Can Eat

Fiber is one of those nutrients that is overlooked when planning a diet. However, it plays an important role in maintaining your overall health—from keeping your digestive system on track to lowering cholesterol and regulating blood sugar, the benefits are many. Despite its importance and numerous studies to prove it, most people don’t get enough. The average adult needs around 25-38 grams of fiber daily, but most of you barely get 15 grams.

Here are seven high-fiber foods that you can easily add to your everyday diet.

Just one ounce of chia seeds has nearly 10 grams of fiber. And just a single tablespoon contains nearly 5 grams of fiber. Surprising? Isn't it! These tiny seeds provide a massive punch of essential nutrients, especially when it comes to fiber. Not just fiber, chia seeds are also rich in omega-3 fatty acids and antioxidants. The best way is to soak chia seeds in water or milk overnight and create a delicious pudding for the next day's breakfast.

Cooked lentils have almost 15.6 grams of fiber per cup. It is an affordable source and a plant-based protein powerhouse that, along with fiber, is also rich in vitamins and minerals, including folate and iron. Lentils actually help stabilize blood sugar while keeping you feeling full longer, thereby reducing all your midday cravings.

If you’re looking for a sweet way to get more fiber, one cup of raspberries offers 8 grams of fiber. The best thing? They have more fiber per serving than most other fruits. Easy to intake as a delicious addition to your breakfast bowl or afternoon snack.

Avocados are not just for the clean eating trend, but they are surprisingly nutritious too. With a whopping 10 grams per cup, avocados aren't only known for their creamy texture and healthy fats but also for offering plenty of fiber to keep your digestion happy. You can simply mash them onto toast or blend them into smoothies for that fiber-dense meal.

Oats are well considered for their cholesterol-lowering powers due to the presence of a type of soluble fiber called beta-glucan. Just one bowl of oatmeal can help you meet your daily fiber goals. And eating oats regularly may actually help reduce LDL, or bad cholesterol levels.

Did you know that per ounce of almonds contains 3 grams of dietary fiber? So it's great not merely as a healthy snack but also as a fiber-rich source. Almonds are also great for all your snacking cravings too.

Sweet potatoes aren't just delicious but have many health benefits, including being a powerhouse of fiber and important vitamins such as vitamin A. Furthermore, their natural sweetness makes them a hit with both kids and adults. You can simply roast them with a drizzle of olive oil as a fiber-dense side.

Fiber in your diet is just as important as any other nutrient. While most people often overlook adding fiber to their daily intake, fiber plays a big role in maintaining blood sugar levels and lowering cholesterol. With these easy-to-add, fiber-rich foods, you can now meet your daily fiber goals without any worries.