10 High-Fiber Fruits and Vegetables | 5g to 9g Per Serving

Summer Banks
Sep 5, 2018 · 3 min read

Summer Banks September 5

If you didn’t get here from the 8 High-Fiber Fruits and Vegetables | 2g to 5g Per Serving, you may want to start there and work your way up to 5g to 9g of fiber.

When you get to the upper reaches of high-fiber fruits and vegetables, they get a little more exotic and likely pricy in some areas. But, you don’t need much, and that counterbalances the difference in price.

Natural Food Fiber Vs. Supplemental Fiber

We touched on this before, but it is well worth repeating. High-fiber vegetables and fruits are naturally designed to combine all the right macros, vitamins, and nutrients to help your body get the most out of each. Fiber supplements work, no doubt, and for people who know they won’t eat high-fiber foods, they are a good choice. But, if you’re into eating your macros, you ’ll want to get the most bang for your buck.

High-Fiber Foods List — Vegetables

Carrots

Serving size: 1 cup Calories: 55 Carbohydrates: 12.8g Sugar (natural): 5.4g Protein: 1.2g

FIBER: 4.7g

Butternut Squash

Serving size: 1 cup Calories: 82 Carbohydrates: 21.5g Sugar (natural): 4g Protein: 1.8g

FIBER: 6.6g

Collard Greens

Serving size: 1 cup Calories: 63 Carbohydrates: 10.7g Sugar (natural): 0.8g Protein: 5.1g

FIBER: 7.6g

Green Peas

Serving size: 1 cup Calories: 134 Carbohydrates: 25g Sugar (natural): 9.5g Protein: 8.6g

FIBER: 8.8g

Lima Beans

Serving size: 1 cup Calories: 209 Carbohydrates: 40.2g Sugar (natural): 2.8g Protein: 11.6g

FIBER: 9.2g

High-Fiber Foods List — Fruits

Persimmon

Serving size: 1 fruit Calories: 118 Carbohydrates: 31.2g Sugar (natural): 21.1g Protein: 1g

FIBER: 6g

Pomegranate

Serving size: 1 cup Calories: 144 Carbohydrates: 32.5g Sugar (natural): 23.8g Protein: 2.9g

FIBER: 7g

Blackberry

Serving size: 1 cup Calories: 62 Carbohydrates: 13.8g Sugar (natural): 7g Protein: 2g

FIBER: 7.6g

Raspberry

Serving size: 1 cup Calories: 64 Carbohydrates: 14.7g Sugar (natural): 5.4g Protein: 1.5g

FIBER: 8g

Guava

Serving size: 1 cup Calories: 112 Carbohydrates: 23.6g Sugar (natural): 14.7g Protein: 4.2g

FIBER: 8.9g

How to Fit High-Fiber Foods Into Your Diet

You don’t have to go all out and leave the grocery store with 10 pounds of collard greens or 100 carrots. The idea, as is the case with all healthy eating plans that WORK, is to incorporate these foods into your day, naturally.

Fruits are perfect for a high-fiber breakfast.

  • Eat fruit with Greek yogurt.
  • Throw some berries on top of a bowl of high-fiber granola.
  • Take a big bite out of a Guava and get going.

Fruits and vegetables both work with a high-fiber lunch.

  • Add fruit, like you would lettuce or tomato, to your sandwich.
  • Freeze cubed fruits to use as “ice” — remember to eat them at the end.
  • Salad — not that boring salad, but fresh high-fiber greens, fruits, vegetables, topped with simple homemade oil and vinegar.

The same goes for a high-fiber dinner.

  • Top your protein with 1 cup of pureed fruit.
  • Steam collards with lean, smoked ham.
  • Mix fruits and vegetables together for a high-fiber salsa.

High-fiber foods are what the body needs, plain and simple. If your gut’s not working right, you’re having digestive issues, or you fight constipation on a regular basis high-fiber foods are a natural means of taking your health into your own hands.


Originally published at www.thehealthyeatingguide.com on September 5, 2018.

Summer Banks

Written by

Summer is a health & wellness professional with more than 10,000 articles on everything from weight loss to best SEO practices. Check out Dietspotlight.com.

Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade