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.

Vegetables 


  • 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. 

Grains

  • 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.

Beans 

  • 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. 

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