Many foods are excellent sources of fiber! Fiber is the indigestible part of plants, crucial for digestive health. Here are some key food groups and examples packed with this important nutrient:
High-Fiber Food Groups
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Fruits: Apples, pears, berries (like raspberries and blueberries), bananas, and avocados are all good sources. Healthline highlights pears and berries as particularly fiber-rich.
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Vegetables: Leafy greens (spinach, kale), broccoli, green peas, and celery are examples. Alberta Health Services specifically mentions green peas.
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Legumes: This category includes lentils, beans (kidney beans, baked beans), and split peas. These are consistently cited as high-fiber options across multiple sources, including healthdirect.
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Grains: Whole-wheat bread, whole-grain cereals, and whole-wheat pasta are better choices than refined grains. Mayo Clinic mentions whole-wheat spaghetti as a high-fiber grain. Oats are another excellent source.
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Seeds and Nuts: Chia seeds, flax seeds, almonds, and walnuts contribute significantly to fiber intake.
Finding Fiber Information
Most packaged foods include a nutrition label listing the fiber content. The NHS advises checking these labels for fiber information. The European Commission specifies that a food can claim to be a "source of fiber" if it contains at least 3g of fiber per 100g European Commission.
