High Fiber

62 ingredients tagged "High Fiber" — how they affect digestion, energy, sleep, and mood.

Acorn Squash Acorn squash is a winter squash rich in fiber, vitamin A precursors, and potassium. It is generally well tolerated and is reported as low-FODMAP in small to moderate cooked portions, making it a friendly option for sensitive guts.
Agar Agar Agar agar is a plant-based gelling agent made from red seaweed. It is a non-digestible dietary fiber, can have a mild laxative effect at higher supplemental doses, and is widely used as a vegan alternative to gelatin.
Almond Flour Almond flour is a finely ground powder made from blanched almonds, used as a gluten-free grain alternative. It is protein-rich, low in carbohydrates relative to wheat flour, and contains considerable fat and fiber.
Amaranth Amaranth is a pseudocereal seed with a complete amino acid profile and high protein content, traditionally cultivated in Central and South America. It provides fiber, minerals, and polyphenols relevant to general nutritional intake.
Apple Pectin and polyphenols make apples a heart- and gut-friendly fruit — but the fructose-to-glucose ratio puts them on the FODMAP list for IBS.
Artichoke Artichoke is the edible flower bud of Cynara cardunculus, a thistle-family plant rich in fiber and polyphenols. It is commonly consumed for its prebiotic inulin content and effects on digestive function.
Assorted Berries Assorted berries are small, colorful fruits from various botanical families—including blueberries, strawberries, raspberries, and blackberries—widely consumed fresh, frozen, or processed. They are nutrient-dense sources of fiber, vitamin C, and polyphenolic compounds with established roles in digestive and cardiovascular physiology.
Avocado Avocado is a nutrient-dense fruit rich in monounsaturated fat, fiber, and potassium. It is notable for its high fat content and minimal impact on blood glucose, making it distinct among fruits.
Black Beans Black beans are legumes rich in plant-based protein, fiber, and polyphenols. They have a low glycemic index and contain compounds that may influence blood sugar and digestive function.
Black-Eyed Peas Black-eyed peas are legumes native to Africa, rich in plant-based protein, fiber, and micronutrients including folate and iron. They are a legume staple in many cuisines with measurable effects on satiety and blood glucose response.
Blackberry Blackberry is a dark purple berry rich in fiber, vitamin C, and polyphenolic compounds. It is commonly consumed fresh, frozen, or in processed foods and has a modest nutrient density relevant to digestive and antioxidant intake.
Blueberry Blueberries are small, blue berries from Vaccinium species, rich in anthocyanins and other polyphenols. They are a common fruit with a mild glycemic impact and digestive benefits from fiber content.
Broccoli Broccoli is a cruciferous vegetable rich in vitamin C, folate, and sulforaphane, a compound with potential antioxidant and anti-inflammatory properties formed when broccoli is chopped or chewed. It is widely consumed fresh or cooked and generally well-tolerated by most populations.
Brussels Sprouts Brussels sprouts are small cruciferous vegetables rich in vitamin C, vitamin K, and fiber. They contain bioactive compounds including glucosinolates, which are metabolized during digestion and have been studied for potential cancer-preventive properties.
Buckwheat Buckwheat is a pseudocereal seed with a favorable amino acid profile and significant levels of resistant starch and polyphenols. It is gluten-free and commonly used in flour, groats, and noodle products.
Chana Dal Chana dal is a split yellow legume derived from Bengal gram (Cicer arietinum), commonly used in Indian cuisine as a protein and fiber source. It is nutritionally dense and digests relatively slowly due to its resistant starch and soluble fiber content.
Chia Seeds Tiny seeds with the highest plant ALA omega-3 content per gram, plus 10g of fiber in two tablespoons — useful for constipation, but easy to overdo.
Chickpea Flour Chickpea flour is a plant-based protein and fiber source made from ground dried chickpeas, used as a baking and cooking ingredient. It has a moderately high protein content and contains resistant starch, making it relevant for sustained energy and digestive function.
Chickpeas Chickpeas are legume seeds rich in plant protein, fiber, and complex carbohydrates. They have a low to moderate glycemic impact and provide micronutrients including folate, manganese, and iron.
Cocoa Powder Cocoa powder is a processed product derived from fermented, roasted cocoa beans, containing bioactive compounds including flavonoids and theobromine. It is commonly used in beverages and baked goods and has mild stimulant properties.
Coconut Coconut is the fruit of the coconut palm (Cocos nucifera), native to tropical regions. It is a source of saturated fat, fiber, and micronutrients, with distinct effects depending on whether the whole fruit, milk, oil, or dried meat is consumed.
Coconut Flour Coconut flour is a fine, light powder made from dried, ground coconut meat, typically a byproduct of coconut milk or coconut oil production. It is high in dietary fiber and saturated fat, with relatively low digestible carbohydrates per serving.
Collard Greens Collard greens are a dark leafy cruciferous vegetable rich in vitamins K, C, and A, along with fiber and compounds that support bone health and antioxidant defense. They are a staple in Southern and African cuisines and are commonly cooked or braised.
Dal Dal refers to dried lentils, peas, or beans commonly used in South Asian cuisine, valued as a high-protein, fiber-rich legume staple. It contributes meaningful amounts of plant-based protein, resistant starch, and micronutrients including folate and iron.
Date Dates are the sweet fruit of the date palm, naturally high in fiber and carbohydrates, commonly consumed dried or fresh and widely used as a whole-food sweetener.
Fava Beans Fava beans are large, starchy legumes high in protein and fiber, commonly eaten as whole beans or flour in Mediterranean and Middle Eastern cuisines. They contain levodopa (L-DOPA), a compound of pharmacological interest, and can trigger hemolytic anemia in people with G6PD deficiency.
Fenugreek Fenugreek is a legume seed used as a spice and herbal supplement, native to South Asia and the Mediterranean. It contains compounds studied for potential effects on blood glucose metabolism and is traditionally used as a galactagogue (to support milk production in lactating individuals), though evidence varies in quality.
Flaxseeds Flaxseeds are small oilseeds from the flax plant (Linum usitatissimum) rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, and soluble fiber. They are commonly consumed whole or ground for their nutritional contribution to digestive and cardiovascular function.
Guava Guava is a tropical fruit exceptionally rich in vitamin C, fiber, and polyphenolic compounds. It is consumed fresh or processed and has modest effects on digestive and metabolic function.
Hazelnuts Hazelnuts are tree nuts rich in monounsaturated fats, vitamin E, and polyphenols. They are consumed whole, roasted, as butter, or in processed foods like chocolate spreads.
Jicama Jicama is a starchy root vegetable native to Mexico, high in fiber and vitamin C, with a low glycemic index partly due to its inulin content. It is commonly eaten raw as a vegetable snack or added to salads and slaws.
Kidney Beans Kidney beans are legumes rich in plant-based protein, fiber, and micronutrients including iron and folate. They are a staple carbohydrate and protein source in many cuisines and have well-documented associations with digestive function and blood sugar regulation.
Lentils Lentils are legume seeds rich in plant-based protein, fiber, and polyphenols. They are a staple carbohydrate source with a low glycemic index and documented effects on satiety and blood glucose regulation.
Lima Beans Lima beans are legume seeds high in plant-based protein, fiber, and resistant starch. They are a staple carbohydrate and protein source with documented effects on blood glucose regulation and digestive function.
Long Beans Long beans (yard-long beans) are an immature legume pod eaten whole, providing fiber, plant protein, and micronutrients. They are a low-glycemic vegetable commonly used in Asian cuisines.
Masoor Dal Masoor dal is a split red lentil from the Lens culinaris plant, widely consumed in South Asian cuisine. It is a legume-based protein and fiber source with a low glycemic load and high micronutrient density.
Moong Dal Moong dal (yellow split mung dal) is a legume made from hulled, split green mung beans, widely used in South and Southeast Asian cuisines as a protein-rich staple. It is a significant source of plant-based protein, fiber, and micronutrients with a mild digestive impact compared to many other legumes.
Mung Beans Mung beans are small, protein-rich legumes commonly eaten whole or sprouted in Asian cuisine. They provide resistant starch, fiber, and plant-based protein with generally mild digestive effects compared to other beans.
Mustard Seeds Mustard seeds are the small, spherical seeds of mustard plants (Brassica species), commonly used as a spice and condiment. They contain glucosinolates and other compounds that influence their pungency and potential digestive effects.
Navy Beans Navy beans are small white legumes rich in plant protein, fiber, and resistant starch. They are a staple carbohydrate and protein source with documented effects on blood sugar regulation and digestive function.
Oat Flour Oat flour is ground whole oat groats, a whole grain flour rich in beta-glucan soluble fiber. It has been studied for effects on cholesterol and blood sugar regulation due to its unique fiber composition.
Parsnip Parsnip is a cream-colored root vegetable rich in fiber, vitamin C, and complex carbohydrates. It has a moderate glycemic impact when consumed in typical portions and contains compounds that may support digestive function.
Passion Fruit Passion fruit is a tropical fruit containing seeds and pulp rich in fiber, vitamin C, and polyphenolic compounds. It is commonly consumed fresh, in juices, or as a flavoring agent in beverages and desserts.
Pear Pears are temperate fruits rich in dietary fiber, commonly consumed fresh or processed. They contain soluble fiber (pectin) and sorbitol, which may support digestive regularity, and are low in calories relative to their volume.
Persimmon Persimmon is a sweet, orange fruit that provides dietary fiber, vitamin C, and polyphenols. It is notable for its high tannin content when unripe, which affects palatability and can cause digestive issues if consumed before fully ripe.
Pinto Beans Pinto beans are legumes rich in plant protein, fiber, and polyphenols. They have a low to moderate glycemic impact and provide sustained energy through complex carbohydrates and resistant starch.
Pistachios Pistachios are the edible seeds of Pistacia vera trees, rich in unsaturated fats, plant protein, and polyphenols. They have an established nutritional profile relevant to cardiovascular health and satiety.
Psyllium A soluble fiber from the husk of Plantago ovata seeds — the best-evidenced fiber supplement for constipation, diarrhea, cholesterol, and blood sugar.
Quinoa Quinoa is a pseudocereal seed from South America that is cooked and eaten like a grain. It is a complete protein containing all nine essential amino acids and provides substantial fiber and micronutrients.
Raspberry Raspberry is a soft berry rich in fiber, vitamin C, and polyphenols, commonly consumed fresh or in processed forms. It has a modest glycemic impact and contains compounds with antioxidant properties.
Rye Flour Rye flour is a whole-grain flour milled from rye berries, a cereal grain that contains gluten and provides dietary fiber. It is higher in fiber and certain micronutrients than wheat flour, with documented effects on postprandial blood glucose and lipid metabolism.
Sorghum Sorghum is a gluten-free grain crop cultivated worldwide, used as flour, whole grain, or syrup. It is notable for its fiber content and moderate glycemic response compared to refined grains.
Spelt Flour Spelt flour is a whole-grain flour milled from spelt (Triticum spelta), an ancient wheat species. It contains gluten and provides B vitamins, fiber, and minerals comparable to common wheat, though with a distinct nutritional profile.
Split Peas Split peas are dried legume seeds from the pea plant, split along their natural seam. They are nutrient-dense sources of plant-based protein, fiber, and resistant starch with established effects on satiety and blood-glucose response.
Sweet Potato Sweet potato is a starchy root vegetable rich in beta-carotene, fiber, and potassium. It has a moderate glycemic load when boiled and is a substantial source of micronutrients, particularly vitamin A and manganese.
Taro Taro is a starchy root vegetable rich in fiber, resistant starch, and micronutrients, commonly used in Asian, Pacific, and Caribbean cuisines. Its nutritional profile supports digestive health due to its prebiotic fiber content.
Teff Teff is a tiny ancient grain native to Ethiopia, rich in fiber, protein, and minerals, commonly ground into flour for porridge and flatbread. It has a relatively low glycemic index and contains all nine essential amino acids.
Tempeh Tempeh is a fermented soy product made from whole soybeans bound with a mold culture, offering complete protein and bioavailable nutrients. It differs nutritionally from tofu by retaining whole bean fiber and providing a firmer texture.
Toor Dal Toor dal is a split yellow pigeon pea legume widely used in South Asian cuisine. It is high in protein and fiber, with a low to moderate glycemic impact and compounds that may modestly affect mineral absorption.
Urad Dal Urad dal is a white legume (skinned split black gram) rich in plant-based protein and fiber. It is a staple in Indian cuisine and a significant source of resistant starch and micronutrients.
White Beans White beans are legumes rich in plant protein, fiber, and resistant starch. They contain compounds that may affect blood sugar response and digestive function.
Yam Yam is a starchy tuber root vegetable rich in carbohydrates, fiber, and micronutrients including potassium and vitamin B6. It has a moderate glycemic impact and is widely used in cuisines across Africa, Asia, and the Caribbean.

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