Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

The recommended intake of fiber for people eating a 2,000-calorie diet is 28 grams per day, depending on age and gender.


Fortunately, making smart meal replacements and adding fiber-rich foods to your diet can help you reach these recommended dietary goals.

You may already be eating high-fiber foods daily. Or you may find that some of the foods you eat are delicious foods rich in fiber; But do you know if you are getting the recommended 28 grams of fiber per day? The following is a list of high-fiber foods that will help you get your daily fiber needs. Taking Metamucil daily can also ensure that you get the recommended amount of fiber each day with the high-fiber foods you add to your diet.

Broccoli florets

To reach the recommended daily fiber intake, about 9 cups of broccoli florets should be consumed. Broccoli is also rich in sulforaphane, with 3.2 grams of fiber per cup. The calories in this food are low, so add broccoli florets to your meal to get enough fiber.

Brussels sprouts

These small, hazelnut-shaped cabbages can be boiled, grilled, pan-fried, or eaten raw and chopped. Each cup of Brussels sprouts has 4 grams of fiber, so you need to eat about 7 cups of Brussels sprouts to reach your daily fiber intake.


Have you ever seen 83 asparagus spears on a plate? Probably not unless it’s a family run of this treat. That’s enough raw asparagus stalks to provide the recommended 28 grams of fiber from your diet. As an alternative to steamed asparagus, try slicing raw asparagus stalks and adding them to a variety of salads or sandwiches for a sweet and crunchy flavor.

It may be useful for you to have a diet to treat inflammation and inflammation of the stomach (gastritis).


Artichokes are great on pizza, with spinach in a delicious vegetable dip, or steamed; But can you eat 4 artichokes in a day?

Acorn squash

It is easy to cook; Just cut the stem, remove the seeds with a spoon and cook until soft. Or you can fill the center of the acorn squash with rice, quinoa, or ground beef. To get the recommended amount of fiber per day, you should eat about 3 cups of pumpkin.

Green Peas

With 9 grams of fiber per cup of peas, help yourself add more fiber to your diet. You need about 3 cups of green peas to get the recommended daily fiber intake. Tasty and healthy green peas are a good source of iron, manganese and vitamins A and C.

Green Diamond has an established fame on providing you with high-fiber food items.

Turnip leaves

Turnip leaves are an excellent source of beta-carotene and vitamin K, which have a mild flavor. These leaves can be used in vegetable smoothies or salads like spinach and other leafy vegetables. About 5.5 cups of turnip leaves are needed to reach your daily fiber needs.


Steamed carrots release more beta-carotene, but whether you eat carrots raw or cooked, each cup provides about 4.68 grams of fiber. About 6 cups of carrots are needed to get your daily fiber requirement.


Shredded cauliflower (as rice) is a great low-carb alternative to starchy vegetables and can be used in pizza dough and bread. This is a great way to add fiber to your diet, but may not provide your recommended 28 grams of fiber per day; That means to get the fiber you need, eat about 8.5 cups of cooked cauliflower every day.

Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

Fiber is one of the nutrients that has a vegetable base and is classified in the category of carbohydrate foods. Consuming foods with fiber necessary for the body because this material is resistant to intestinal enzymes and is not digested and absorbs a lot of water in the intestine, thus it is effective in digesting food and improving the functioning of the digestive system.

Among the most important properties of foods with this nutrient are:

Improving the digestive system

Due to the high absorption of water, this substance in the body increases the volume of feces and in this way helps to improve the digestive system. On the other hand, it is easier to pass soft and bulky feces than hard feces, which guarantees colorectal health. A diet containing fiber greatly reduces the risk of colon diseases, including hemorrhoids, fissures, and other diverticulitis diseases.

Maintaining heart health

One of the benefits of foods with fiber is to maintain heart health by reducing blood cholesterol. The digestion process is done by bile acid. On the other hand, this acid requires cholesterol to be produced. When your digestion improves, the liver removes bad cholesterol from the blood. takes it and turns it into bile acid. As a result, cholesterol is reduced.


Blood sugar regulation

Research has shown that fiber consumption reduces blood glucose levels during a standard fasting blood sugar test (a test that is performed after a night of avoiding food and drinks).