High-Fiber Foods Benefits, List & Recommended Daily Intake

High-Fiber Foods: Fiber can reduce blood sugar, decrease cholesterol, and can even prevent colon cancer and help you avoid hemorrhoids.

Health Benefits of High-fiber foods

Hemorrhoids: A high-fiber diet can lower your risk of hemorrhoids.
Blood sugar control: Soluble fiber can help to reduce your body’s breakdown of carbohydrates and the absorption of sugar, assisting with blood sugar control.

Stroke: Researchers have observed that for each seven grams more fiber you eat on a daily basis, your stroke risk is declined by 7 percent.
Diabetes: A high in fiber diet—particularly insoluble fiber from cereals—may lower your risk for type 2 diabetes.

Cancer: Research suggests that eating a high-fiber diet can help prevent colorectal cancer. Diets rich in high-fiber foods are linked to a lower risk for other digestive system cancers, including stomach, mouth, and pharynx.
Heart health: Research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.

Weight loss and management: Fiber supplements enhance weight loss among obese people
Diverticulitis: Dietary fiber can reduce your risk of diverticulitis – an inflammation of polyps in your intestine.

Skin health: Fiber, can help move yeast and fungus out of your body, where they could trigger acne or rashes.
Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.

Gallstones and kidney stones: A high-fiber diet can reduce the risk of kidney stones and gallstones.

High Fiber Foods List

1. Avocados
2. Asian Pears
3. Berries
4. Coconut
5. Figs
6. Artichokes
7. Peas
8. Okra
9. Acorn Squash
10. Brussels Sprouts
11. Turnips
12. Black Beans
13. Chickpeas
14.Corn
15.White beans
16.Kidney beans
17.Garbanzo beans
18.Brown rice
19.Whole-wheat bread
20.Lentils
21.Oatmeal
22.Broccoli
23.Apples
24.Almonds
25.Barley

Recommended Daily Intake (in grams)