Eating high-fiber foods helps you stay fuller longer, keeps you regular and boosts colon health. Getting enough fiber can be a challenge, but one certainly worth taking. Get started with this list of Dr. Oz-approved high-fiber heavyweights.
- Artichokes, 10 grams of fiber
- Broccoli, 5 g of fiber per cup
- Brussel sprouts, 4 g of fiber per cup
High-Fiber Food Facts: Artichokes are number 7 on the USDA's list of antioxidant-rich foods. They also increase the bile flow in the liver, which helps with the digestion of high-fat meals, and may lower cholesterol.
- Bulgur, 8 g of fiber per cup
- Quinoa, 5 g of fiber per cup
- Brown rice, 4 g of fiber per cup
High-Fiber Food Facts: Bulgur is cracked wheat and a staple of the Mediterranean diet. It's a good vegetarian source of protein. It may help reduce the risk of heart disease and is the perfect addition to a low glycemic index diet.
- Navy beans, 19 g of fiber per cup
- Garbanzo beans,13 g of fiber per cup
- Kidney beans, 13 g of fiber per cup
High-Fiber Food Facts: Navy beans are high in magnesium, which lowers your blood pressure. Also, navy beans are an excellent source of folic acid; one serving will give you almost 2/3 of your daily value.
Additional High-Fiber Foods
Fruits and Nuts
- Figs, 14 g of fiber per cup
- Prunes,12 g of fiber per cup
- Pear, 5 g of fiber
- Almonds, 4 g of fiber per cup
High-Fiber Food Facts: Figs are high in antioxidants and traditionally used to treat constipation.