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A Comprehensive List of High Fiber Foods: Printable

Our list of high-fiber foods makes it easier for you to incorporate high-fiber foods into your diet.

This handy resource categorizes high-fiber foods into fruits, vegetables, whole grains, legumes, nuts, and seeds.

Click here for your free printable download!

The word "fiber" surrounded by high fiber foods; List of High Fiber Foods Printable
High Fiber Foods

Why Fiber Matters

Fiber is a type of carbohydrate that our bodies can’t digest.

It is a crucial component of a healthy diet and offers numerous health benefits.

Fiber improves digestion, supports weight management, and reduces your risk of chronic diseases.

To further prevent your risk of chronic disease, check out this “10 Aging Biomarkers Checklist“.

Woman holding her hands in a heart-shape signifying the digestive benefits of fiber
Fiber promotes digestive health.

Types of Fiber

Fiber is a part of plant foods that our bodies can’t digest. It comes in two main types: soluble and insoluble.

  • Soluble fiber dissolves in water to form a gel. This slows down digestion and helps to manage blood sugar and lower cholesterol. It’s found in foods like oats and beans.
  • Insoluble fiber does not dissolve in water. It acts more like a brush to clean out your digestive system. This helps to keep things moving and promotes a healthy gut. Insoluble fiber is found in foods like vegetables, fruits, and whole grains.

How Much Fiber Do We Need?

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

However, many people don’t get enough fiber in their diets.

Tips for Increasing Fiber Intake

  1. Start your day with a high-fiber breakfast, like oatmeal topped with berries and nuts.
  2. Snack on fresh fruits and vegetables.
  3. Choose whole grains over refined grains when selecting bread, pasta, and rice.
  4. Add legumes like beans and lentils to soups, stews, and salads.
  5. Use nuts and seeds as toppings for yogurt, salads, or oatmeal.
Smoothie bowl topped with high-fiber foods
Use high-fiber foods as a topping.

Learn more about what type of high-fiber bread you should choose in this Age-Defying Dietitian blog post – “Higher Fiber Bread: A Slice of Good Health“.

Printable List of High-Fiber Foods

To make it easier for you to incorporate high-fiber foods into your diet, we’ve created a downloadable and printable list.

You can access it by clicking on the download button below.

You can grab another one of our helpful resources. Check out our Anti-Inflammatory Foods List!

Takeaways on Fiber

A diet rich in high-fiber foods can have a significant impact on your health and well-being.

With this handy list of high-fiber foods, you’ll be on your way to better health and nutrition.

Download our list of high-fiber foods, stock up on these nutritious options, and enjoy the benefits of a fiber-rich diet!

The word "fiber" written on a chalkboard with high fiber foods surrounding it;List of High Fiber Foods Printable
Enjoy the benefits of fiber-rich foods!

Hungry for More?

Interested in more information on nutrition for healthy aging?

Check out the Age-Defying Dietitian’s Blog for more healthy aging content!

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