High Fiber Food Items

We all know that our bodies need fiber and even though there are many foods that have fiber added to them, many people still suffer from its deficiency. For example, the new diet that is prevalent in the West today has caused many Americans to face severe fiber deficiency. Experts estimate that only 5% of Americans get enough fiber each day. Foods that are high in fiber make a person resistant to cancer, heart disease, diverticular disease, kidney stones, premenstrual syndrome and obesity and are also beneficial for the health of the digestive system.


Total dietary fiber: 7.2 grams per cup

Important nutrients: manganese, omega-6 fatty acids, vitamin B9 and selenium

There are many good reasons why coconut-based foods are on the rise. If you haven’t started consuming coconut yet, add it to your diet as soon as possible. Coconut has a low glycemic index and is easily included in your diet. Considering that the amount of coconut fiber is 4 to 6 times that of oat bran, using coconut flour and powder is a very good way to add healthy fiber to your diet. In countries where coconut is part of the diet, high blood cholesterol and heart diseases are observed less. In most bread recipes, you can replace up to 20% of other flours with coconut flour.


Total dietary fiber: 14.6 grams of soluble and insoluble fiber in one cup of dried figs

Important nutrients: pantothenic acid, potassium, manganese, copper, vitamin B6

Dried and fresh figs are a valuable source of fiber. Unlike many other foods, the amount of soluble and insoluble fiber in figs is completely proportional and balanced. In addition to the benefits of fiber, figs are very useful for lowering blood pressure and preventing macular degeneration, which causes blindness in the elderly. Even if you are not interested in dried figs, fresh figs can be used with cereals, salads, or even with goat cheese or honey as a dessert.