Balanced diet – find out which foods are high in fiber and nutrients

Fiber is an essential component of a balanced diet. It is gut bacteria friendly food which provide many health benefits.

There is a verity of fiber which helps to manage blood sugar and weight loss. It is the best food for solving constipation problems.

The daily recommended fiber for men is 38 grams and for women is 25 grams.

You can add high fiber foods for a balanced diet. Here are the fiber-rich foods to get surprising benefits.


Table of Contents

The fiber in per 100 grams: 10 g

Pistachio is unique nuts with a lightly sweet flavor. It is originated from the Middle East. Pistachio also mentioned in ancient Testament of Bible.

The pistachios tiny nuts are full of fiber which make your digestive system work smoothly. Apart from fiber, pistachios provide the following nutrients.

  • Protein
  • Fatty Acids
  • Antioxidants
  • Mineral Phosphorus
  • Vitamin B6

Pistachio benefits include:

  • Provide energy
  • Make feel satiated
  • Reduce craving
  • Provide good cholesterol
  • Prevent cardiovascular disease
  • Prevent cancer

Pearled Barley

The fiber in per 100 grams: 16 g

Pearl barley is common type barley which is a rich source of fiber. It is a whole grain which is popular for many health benefits. It contains dietary fiber, minerals, and vitamins which are not available in refined grains. Refined grains are free of germs, bran but it loses the nutrients and fiber values. Therefore, whole grain is best to replace refined grains. It benefits to reduce the risk of heart disease, obesity, cancer, and chronic health problems.

Pearl barley is most popular for maintaining low sodium consumption which helps to drop the blood pressure but good potassium also necessary.

It also comprises minerals such as calcium, phosphorous, iron, zinc and manganese which helps to bone health by repairing bone strength and bone structure.

Barley also contains choline which is an essential nutrient which helps memory, learning, sleep and muscle movement. It also aids in fat absorption and decreases chronic inflammation.

The fiber content in barely helps to resolve constipation problem and manage the digestive system.


The fiber in per 100 grams: 7 g

A medium avocado contains 10 to 13 grams of fiber which makes you feel full stomach. It takes time to digest which aid in many weight loss plans. Avacado is best for decreasing raising blood sugar which has a link with many diseases.

Avocado contains both soluble (25%) fiber and insoluble fiber (75%). It is the best food to balance your diet.


Fiber per in 100 grams: 7 g


Popcorn is not a fast food which you enjoy only in a movie theater. It is a whole grain food which contains an adequate amount of fiber. But you need to have air-popper popcorn to avoid unnecessary calories with artificial flavors.


The fiber in per 100 grams: 5 g

Peas are green vegetable rich in fiber. A cup of peas contains nine grams of fiber. You can buy it fresh in its season and also available frozen peas in the supermarket. You can add peas to almost every quick dish such as soup, salad, and pasta.


One mango: 5 grams of fiber

Mangoes are best fiber fruit which you can add in a fresh morning smoothie or eat raw.  Mangoes contain both soluble and insoluble fiber which are equally important for normal digestion process to save your health from many chronic diseases.

Eat mangoes as require in your diet. If you eat more mangoes than it will gain your belly fat. The fiber content in mangoes is healthy for bowels. It also prevents diverticular ailment which is a painful disease occurred by food stuck in the intestine lining.

The content of fiber in mangoes snack helps to remove the toxin and reduce the risk of growing colon cancer. Having regular bowel movements also reduce the chances of painful swelling occurred by hemorrhoids.


One banana: 3.1 grams Fiber

You can reduce your sweet cravings with banana which also contain rich fiber. Banana contains 3 grams of fiber with a high amount of potassium which is important to control blood pressure.

Banana is a rich food containing soluble fiber which benefits to maintain the high cholesterol levels. It also manages to absorb the water in the gut and generate gel which slows down the digestion and make your stomach feel full. It also removes constipation problems.

Dried Figs

Figs are naturally sweet fruit, and the dehydrate figs describe as dried figs. A small dried fig contains one-gram fiber and 20 calories. It can be a healthy snack for a balanced diet.

Dried and raw figs are healthy and prevent constipation by keeping your stomach full for longer.

Dried figs also keep your cholesterol and blood sugar in control.

Apart from its fiber value, figs have calcium which prevents osteoporosis.


Fiber per 1 cup (raw): 3.6 grams

Add fresh carrots to your balanced diet which provide a feeling of fullness in the stomach. You can make a variety of foods with carrot such as salad, snack.

You can eat raw or cooked carrots to balance your diet. A cup of raw or chopped carrot contains almost 4 grams of fiber. When you boil the carrots, it provides more nutrition. It is considered high in fiber as it contains 5 grams fiber in each cup. But also, you should pay attention to carrot juice which contains low fiber.

You may not like to eat an everyday carrot and it not needed too. Add carrot in the fiber-rich meal, combine carrot in different recipes such as salad, soup and many more. You can use sauted or shredded carrots with marinara sauce over whole grain pasta.

You can also eat a carrot with avocado chunks, kale, and fresh raspberries.


Fiber: 15.6 grams each cup, (cooked)

Lentils belong to the legume family, and it contains a high source of cholesterol-reducing fiber.

The fiber content of lentils helps to manage blood sugar problem. It limits rising sugar level off after a meal.

Lentil is easy to prepare when comparing to other dried beans. They provide amazing healthy flavor with other foods. Lentil is high in nutrition which available entire year.

Black Beans

Fiber: 15 grams one cup (cooked)

Black beans belong to legumes family which also describe as turtle beans as it looks like a shell. Like other legumes peas and peanuts and lentil, black beans also have much nutrition such as fiber, protein, mineral, and vitamins.

The content of black beans such as calcium, phosphorus, magnesium, copper, and zinc which help to manage bone strength and structure. Black beans not only balance your diet but also support bone health, maintain diabetes, support weight loss, reduce heart risk, support digestion and blood pressure.


Fiber: 5.1 grams each cup (boiled)


It is a cruciferous vegetable which scientifically describes as Brassica oleracea. It belongs to kale, cabbage, brussels sprouts, and cauliflower family. Broccoli is one of the super veggies which provide best fiber benefits.

You can add broccoli to get plenty of fiber in your balanced healthy diet. Broccoli also has vitamin K, vitamin C, potassium and iron.

Eat broccoli raw in salad or cook to enjoy more. Gently steam of broccoli offers health benefits.

Fiber is an important component to have a balanced diet which prevents many ailments linked to obesity. As broccoli has a decent amount of fiber, it provides low carb for digestion. Also, broccoli fiber promotes gut health and reduce the increased risk factors.

Brussels Sprouts

Fiber: 4.1 grams each cup (boiled)

brussels sprouts

Brussels sprouts are among the uncommon vegetables, but it contains much nutrition similar to cruciferous family. They are health friendly to include in your diet plan. Its content of protein, potassium, and iron helps to boost entire health.

An average diet of Brussel sprouts contains less than 25 to 30 grams of fiber which is essential for a healthy diet. When you add Brussel sprouts in your diet, its fiber content helps to support the digestive system and promote regular bowel movements by preventing constipation.

Brussels sprouts also help to lower the bad cholesterol levels and prevent heart diseases risk and stroke.


Fiber: each cooked medium artichoke contains 10.3 grams.

Artichokes are vegetable which relates to the sunflower family.  It is a young closed flower of a plant which botanically has a link with thistles. The base of every leaf is sweet and fleshy and its tip contains fiber.

You may get artichokes in different sizes which available in a single plant.

According to U.S-Department-of-agriculture, one medium artichoke contains 60 calories and 10 grams of fiber.

Artichokes provide a high amount of insoluble fiber which helps to stimulate digestion and control your bowel movements. It has a fair amount of soluble fiber which promotes healthy cholesterol and improves blood sugar levels.


Fiber: 7 grams per 100 grams

Raspberries are delicate and expensive berries, and it supplies available limited. These are similar like blackberries which require to eat fresh as soon as possible.

Raspberries hold the essential fiber in their tiny edible seeds. It contains soluble fiber as pectin which helps to reduce the cholesterol. It is also the best source of vitamin C.

Comparable to other berries, raspberries also contain flavonoids describe as anthocyanins. This flavonoid gives red hues to the berries.

The fiber content in raspberries helps to manage high blood sugar, insulin levels, and lipid. Additionally, raspberries prevent constipation and help to keep your digestion track healthy.

Adding raspberries to your diet helps to reduce the risk of diabetes, obesity, cancer and cardiovascular ailment.


Fiber: 7.6 grams each cup (raw)

Blackberries are a delicious topping for any sweet dish or salad. It contains important antioxidants and nutrients. A 100 gram of serving blackberries have 14% of RDA fiber. It contains a type of fiber which is carbohydrate. It takes time to break down into small sugar molecules. The fiber content of blackberries helps to regulate blood sugar levels.

Blackberries contain soluble and insoluble fiber which reduce the blood sugar levels and maintain cholesterol. The content of insoluble fiber takes time to dissolve and help healthy digestion.


Fiber: 5.5 grams each medium fruit (raw)

Pears are sweet and mild fruit which hold a good amount of fiber. It contains essential flavonoids, antioxidants and dietary fiber, fat-free nutrients and 100 calories without cholesterol.

Adding pears to your diet helps with weight loss and decrease the risk of hypertension, cancer, heart disease, and diabetes.

You can easily increase the fiber by eating more vegetables and fruits. A medium-sized pear contains 6 grams fiber which fulfills 24% of daily requirement of a woman under 50 years.

Adding pears in the diet helps to prevent disease such as diverticulosis, diabetes, Cardiovascular disease, fight free radicals and support weight loss.

Bran Flakes

Fiber: 7 grams one cup (raw)

Bran flakes contain a good amount of fiber. It best food to begin with metabolism in the morning. It is full of taste to add as the topping.

The insoluble fiber content of wheat bran helps to fix constipation and bowel movement difficulty.

Additionally, bran flakes decrease digestive problems such as discomfort and bloating.

As bran flakes are high in fiber, it promotes weight loss so it worth adding in your diet.


Fiber: 4 grams One cup (cooked)

Oats are the best source of fiber and manage the strong digestive system. The oats contain fibers in the outer layer which describe as oat bran.

Oats are one of the uncommon natural grain which have soluble fiber such as beta-glucan, it makes the oats creamy and tasty. It helps to reduce the cholesterol reabsorption.

You may get 1-gram bet glucan in 40 grams of serving oats. Oats are low in saturated fat and support weight loss diet plans.


Fiber per half (cooked): 3.6 grams

Teff is grown in Ethiopia is a small grain contain many health benefits. It is a grain super food which contains high fiber. You can add teff to balance your diet. Replace refined grains with teff to kick start fiber in your meal.

Teff also contains high protein with the best combination of eight important amino acids which are essential for body growth. It is easy to absorb, and hight suggested for people who have low blood iron.


Fiber one medium peeled orange: 3.1 grams

Oranges are generally healthy fruits with loads of vitamin C, but do you know the white skin between outer cover and pulp contain fiber. It tastes sometimes tasteless or bitter but it is high in fiber and helps to reduce cholesterol. This white part also describes as orange pith.

The orange pith contains flavonoids and hesperidin which helps blood vessels to function properly and decrease inflammation.

It works to control the blood sugar raising after eating a meal.

Sweet Potato

Fiber one medium baked or with skin sweet potato: 3.8 grams

The content of fiber in sweet potato helps to reduce calories intake and slow down your digestion which makes your stomach feel full. Replace potato chips with baked sweet potato. A large baked sweet potato has 6 grams of fiber and 160 calories. Therefore, it is the best food to balance your diet.

Cocoa Powder

Fiber per 2 tablespoons (unsweetened): 4 grams

You can also add cocoa powder to balance your diet. It may add nutritional values in your diet and reduce your chocolate craving. It may also reduce your calorie intakes.

You can add cocoa powder to your protein shake and enjoy the delicious taste. Its benefits include:

  • Reduces the risk of stroke
  • Promote blood flow
  • Improves brain functions
  • Reduce depression
  • Manage type 2 diabetes
  • Manage weight
  • Prevent cancer risk


Fiber per half cup beans: 4 grams

Edamame is one of the various beans which contain fiber. Simply a half cup of edamame contains four grams fiber. Add edamame on your next diet break to get a portion of the fiber in your day. You can also toss them with some hot sauce and sesame oil.

Russet Potato

One average Russet potato contains 4 grams fiber

Many people avoid potato, but they are a good source of fiber. One average russet potato contains 4 grams of fiber, and you can include it to balance your diet with nutrition. You need to eat the potato with its skin to get the fiber benefits.


Fiber every half cup (cooked): 4.1 grams

Bulgur is another version of wheat which contain high fiber. You can add it to balance your diet as a tasty side salad.

You can combine bulgur with other foods such as chickpeas, cucumbers, onion and lemon vinaigrette.


Fiber every medium with skin apple: 4.4 grams

Apple comes after pears in the fiber category, but they are a good source of fiber to include in your diet. You need to eat an apple with its skin to get the fiber benefits. A medium apple holds 4.4 grams of nutrients which support belly fat loss. Adding apple to your diet can prevent you from junk food craving.


Fiber every half cup (unroasted): 4.5 grams

You should always add nuts and seeds to balance your diet. Almond are a great source of fiber which you can have a snack. Per quarter cup of unroasted almonds contain 4.5 grams of fiber. Make sure to choose the almonds with labeled as raw, unroasted or natural to get its more fiber.

Pomegranate Seeds

The fiber in every seed of half pomegranate: 5.6 grams

Pomegranate is a superfood and health friendly fruit but eating its seeds provide you with more fiber benefits. It supports your gut health by its nutrients helps to shrink the fat cells.


Fiber one cup (sliced, cooked): 5.6 grams

Parsnips are root vegetables which are closely related to parsley and carrot family. A cup of sliced parsnips contains 7 grams of fiber. You also roast parsnips with potatoes and toss up with veggies which helps to reduce short hunger.

Kidney Beans

Fiber each cooked half cup: 5.7 grams

Like other beans, kidney beans contain high fiber of 6 grams every serving and 7 grams of protein.

The kidney beans fiber content is low in glycemic index which helps to manage blood sugar. Other benefits include weight loss, sugar control, reduce heart disease risk and reduce cholesterol.

Butternut Squash

Fiber one cup (baked): 6.6 grams

Butternut squash contains fiber which helps reducing cholesterol and digestive system. Including squash helps reduce bad cholesterol.

Flax Seeds

Fiber every 2 Tablespoon: 7 grams

You can add whole flax seeds which contain 7 grams of fiber in every two tablespoons. It is more as compared to two bites of broccoli. Sprinkle flax seeds over salad or eat with yogurt for a best satiating snack.

Collard Greens

Fiber every one cup (cooked): 7.6 grams

Collard green is a leafy vegetable which available in the southern part of United States. It belongs to the plant family of kale and mustard.

The fiber content of collard green helps to manage blood glucose levels and inflammation. It also contains antioxidants such as alpha-lipoic acid which helps to reduce oxidative stress and increase insulin sensitivity in diabetes patients.

Including collard greens as a portion in diet can be beneficial for preventing further health problems.


Fiber each half cup (drained or canned): 8.1 grams

Chickpeas are healthy food which contains 9 grams of fiber in a half cup serving. You can boil it and sprinkle over salad to reach your daily fiber requirement in a less effort. Make sure to have a small portion of any time of your diet meal.

Acorn Squash

Fiber each cup (baked or cubed): 9 grams

Acorn squash is wintery and has a light sweet taste. A cup of mashed acorn squash contributes 6 grams of satiating fiber. It is also an unusual source of vitamin C which boosts immunity.

Navy Beans

Fiber each half cup – cooked: 9.6 grams

Navy beans are one of the best sources of fiber. You can add navy beans to your soup which helps to improve your health. It also helps to prevent the risk of breast cancer.

Tips: Add More Fiber to Any Meal

You can combine flaxseed meal with oats, smoothies baked goods and yogurt. You can also try breading with fish or chicken. Two tablespoons of portion have 3.8 grams of fiber and a dose omega-3 fatty acids.

Use chia seeds which contain 5.5 grams of fiber each tablespoon. When it gets combined with water, it forms a goopy gel which is good for thickening smoothies, healthy pudding.

When to limit fiber intakes?

You may wonder how to eat fiber and what amount of fiber intake is enough every day. It is important to change your diet slowly to avoid giving a shock to your body because as much as you feel the change, your inside organs also get overwhelmed. Let your gut health to accept the habit of changing food.

Here are things you need to remember while taking fiber without any side effects.

Split the fiber foods the entire day and night. It will help to prevent gastrointestinal problems. Try to include some amount of fiber-rich food in every snack and meal. If you feel any digestive problem because of your diet change than stop it and then continue after feeling good.

When you are on a fiber diet, you need to increase the fluid intakes also to stay hydrated. Fiber requires more water to digest the fibers. You can include juice, soup and other liquid in your diet. Once you understand getting enough amount of fiber of daily intake, then limit it to that. Daily recommended fiber amount is 25 to 30 grams per day.

More fiber intake can make your situation worse. It may show more side effects such as bloating, constipation, abdominal pain, temporary weight gain, decreased blood sugar levels.

The above foods are a good source of fiber which helps to balance your diet. Remember you don’t need to eat everything at a time or every day. Different foods available in different parts of the world. Check which all fiber food available for you. Include 4 to 5 different fiber foods from breakfast to dinner and get the most of it.

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