High Fiber Foods List That Are Cheap and Healthy

Below is a list of high fiber foods.
Foods that contain:

  • 6 g fibre or more per 100 g are considered to be high fibre foods,
  • at least 3 g of fibre or more per 100 g are considered to be a source of fibre.

According to the most up-to-date Dietary Guidelines for Americans, the adequate intake (AI) of fiber for adult men is 33.6 grams/day, and 28 grams/day for adult women.
However, most people in developed countries do not meet this goal. The average fiber intake in the US is 17 g, and only 5% of people meet the adequate daily intake.

Keep in mind that fiber is found in all plant based foods. Here, you can find only the richest considering fiber – mostly above 6g of fiber per 100g. That being said, unlike animal food products where fiber content is always 0g/100g all plant based foods have a certain percentage of fiber.

Try to eat a wide variety of plant foods, not only the ones stated below.

High Fiber Food List

 

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Till next time,
Katya

7 thoughts on “High Fiber Foods List That Are Cheap and Healthy”

  1. Hello Katya, it’s very unfortunate that many of us don’t meet the requirement for fibre intake. I doubt if I do too though I try as much as much a s possible to take as many fruits as aicam. I see that there’s are some vegetables that are also rich in fibre. I will try to put this into my daily foods and also share this post so more people can see this and learn. Thanks!

    Reply
  2. Hello Katya,I believe anyone who eats healthily would not have a problem meeting up with the fibre requirements of the body since most of the foods listed up here all falls into o a perfect requirement of a healthy eater. But if a person do not consume healthy foods, them definitely, it would be a much more difficult task to achieving better for results. thanks so much for this article. Thanks

    Reply
    • Hi Roland, the foods in this list do fall into a healthy eater category..on the other hand, I feel there’s a lot of interpretations of that is “healthy eating”. You can think of a burger as a balanced meal from a macro-nutrients point of view, or pizza. So I think “healthy eating” or “healthy diet” is too vague and sometimes probably misused. Everyone has their own point of view. To me, healthy eating is plant-based eating and by eating this way one can definitely meet fiber needs.

      Best,

      Katya

      Reply
  3. Oh really? Plant based foods are more rich in fibre than the animal based? Wow, that’s a first for me hearing about that though. I really think that I can add this up to my usual diet because I am on Keto and since it’s all about taking less carbs, it’s a very good idea for me to take more plants and have more fibre intake. This information is valuable. Thank you for passing this across.

    Reply
    • Hi Henderson, to simplify it, you can call fiber cellulose (there are different types of fiber but just for the sake of painting the picture, let’s call it cellulose). So the amount of fiber you get eating animal based foods is pretty much zero compared to plant based foods, that are structured of cellulose. To get the best of both diets, if you’re on Keto diet you can do it as a plant-based Keto and this way definitely get you fiber intake, with the rest of the important nutrients. You can still get adequate amount of protein, limit you simple carbs and it’s a win-win 🙂

      Best,

      Katya 

      Reply
  4. Excellent article on high fiber foods,this post is very helpful and its an eye opener;most people in developed countries do not meet this goal. The average fiber intake in the US is 17 g, and only 5% of people meet the adequate daily intake,have not make any findings about this before but your write-up revealed it to me,its amazing,my wife always told me to eat peer,apple and more vegetable and I’ve been eating more of it which help me a lot,fiber content food is important to the  body.Thanks for sharing.

    Reply
    • Hi Abayomi, your wife is right to tell you to eat more fruits and vegetables – fiber is only found in plant foods. This is also the reason why so few people meet the fiber intake, SAD is too high in animal products and too low on plant foods. Eating more plant is the way to go!

      Best,

      Katya

      Reply

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