Fibre in the apple

All About Apples: Health Benefits, Nutrition Facts and History

By Tim Sharp published 12 December 18

Often called a «miracle food» and a «nutritional powerhouse,» an apple a day really may keep the doctor away as they’re one of the healthiest foods a person can eat. These round and juicy fruits are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol.

«Apples are high in polyphenols, which function as antioxidants,” said Laura Flores, a nutritionist based in San Diego. “These polyphenols are found in both the skin of the apples as well as in the meat, so to get the greatest amount of benefits, eat the skin of the apple.»

All of these benefits mean that apples may mitigate the effects of asthma and Alzheimer’s disease, while assisting with weight management, bone health, pulmonary function and gastrointestinal protection.

Here are the nutritional facts from the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Nutrition Facts Serving size: 1 large apple (8 oz / 242 g) Raw, edible weight portion Calories 130 Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.	Amt per Serving	%DV*	Amt per Serving	%DV*
Total Fat 0g	0%	Total Carbohydrate 34g	11%
Cholesterol 0mg	0%	Dietary Fiber 5g	20%
Sodium 0mg	0%	Sugars 25g
Potassium 260mg	7%	Protein 1g
Vitamin A	2%	Calcium	2%
Vitamin C	8%	Iron	2%

Health benefits

Apples are loaded with vitamin C, especially in the skins, which are also full of fiber, Flores said. Apples contain insoluble fiber, which is the type of fiber that doesn’t absorb water. It provides bulk in the intestinal tract and helps food move quickly through the digestive system, according to Medline Plus.

In addition to digestion-aiding insoluble fiber, apples have soluble fiber, such as pectin. This nutrient helps prevent cholesterol from building up in the lining of blood vessels, which, in turn, helps prevent atherosclerosis and heart disease. In a 2011 study, women who ate about 75 grams (2.6 ounces, or about one-third of a cup) of dried apples every day for six months had a 23 percent decrease in bad LDL cholesterol, said study researcher Bahram H. Arjmandi, a professor and chair of the department of nutrition at Florida State University. Additionally, the women’s levels of good HDL cholesterol increased by about 4 percent, according to the study.

When it comes to polyphenols and antioxidants, Flores explained that they «work in the cell lining to decrease oxidation resulting in lowering risk of cardiovascular disease.» A 2017 article published in Trends in Food Science & Technology adds that blood pressure may also be reduced in those with or at risk of hypertension, which also lowers the risk of cardiovascular disease. A decreased risk of Type 2 diabetes, which can also lead to cardiovascular disease, was found in a study of more than 38,000 women and was also attributed to certain polyphenols and the high-fiber content of apples.

There may be respiratory benefits to eating apples, as well. «Apples’ antioxidant benefits can help lower the risk of asthma,” Flores told Live Science. A 2017 study published in the journal Nutrients indicates that the antioxidants in a variety of fruits and vegetables, including apples, potentially decrease the risk of asthma by helping control the release of free radicals from inflamed cells in the airways and in the oxygen-rich blood coming from the heart.

Health risks

«Eating apples in excess will not cause many side effects,» Flores said. «But as with anything eaten in excess, apples may contribute to weight gain.»

Furthermore, apples are acidic, and the juice may damage tooth enamel. A study published in 2011 in the Journal of Dentistry found that eating apples could be up to four times more damaging to teeth than carbonated drinks.

However, according to the lead researcher, David Bartlett, head of prosthodontics at the Dental Institute at King’s College in London, «It is not only about what we eat, but how we eat it.» Many people eat apples slowly, which increases the likelihood that acids will damage tooth enamel.

«Snacking on acidic foods throughout the day is the most damaging, while eating them at meal times is much safer,» Bartlett said in a statement from King’s College. «An apple a day is good, but taking all day to eat the apple can damage teeth.»

Dentists recommend cutting up apples and chewing them with the back teeth. They also recommend rinsing the mouth with water to help wash away the acid and sugars.

Apples and pesticides

«Most apples will have pesticides on them, unless they are certified organic,» Flores said. In 2018, the Environmental Working Group, a nonprofit environment and human health organization, concluded that 98 percent of conventional apples had pesticide residue on their peels. However, the group also said that «the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure.» [Infographic: Guide to Pesticides in Produce]

Washing apples well helps remove pesticides, according to the Colorado State University Extension Service. «Washing apples and making sure you rub the skin in some way will do the trick,» Flores said. «You can do this with your hands or a fruit scrubber.» However, using chemical rinses and other treatments for washing fresh produce is not recommended because the Food and Drug Administration has not evaluated those products for safety or effectiveness.

Some researchers say not to worry about pesticides. Dr. Dianne Hyson, a research dietitian at the University of California, Davis, writes that laboratory tests have shown very low levels of pesticide residue on apple skins.

Are apple seeds poisonous?

Apple seeds, also called pips, contain a chemical compound called amygdalin, which can release cyanide, a powerful poison, when it comes into contact with digestive enzymes. Whole seeds pass through your digestive system relatively untouched, but if you chew the seeds you may be exposed to the toxins. One or two will not be harmful, as the body can handle small doses of cyanide, but if you or a child chews and swallows a lot of seeds, you should seek medical attention immediately.

How many seeds are harmful? According to John Fry, a consultant in food science, about 1 milligram of cyanide per kilogram of body weight will kill an adult person. Apple seeds contain about 700 mg (0.02 ounces) of cyanide per kilogram; so about 100 grams (3.5 ounces) of apple seeds would be enough to kill a 70-kilogram (154 lbs.) adult. However, an apple seed weighs 0.7 grams (0.02 ounces), so you would have to munch on 143 seeds to get that amount of cyanide. Apples typically have about eight pips, so you’d have to eat the seeds of 18 apples in one sitting to get a fatal dose.

Apple history and facts

Apples originated in the mountainous region of present-day Kazakhstan. The trees grew 60 feet tall and produced fruit in all sizes between a marble and a softball in shades of red, green, yellow, and purple, according to Cornell University. According to the University of Illinois Extension service, apples were consumed at least as far back as 6500 B.C.

Various trade routes passed through these trees, and apples were likely picked by hungry traders, who then discarded the seeds along their paths and probably carried the seeds with them to plant in other destinations. The seeds naturally hybridized with other local species, producing thousands of different types of apple trees across Europe and Asia. The seeds eventually made it to other continents and countries, including North America and New Zealand.

The first apples grown in North America were planted by European settlers in the Massachusetts Bay Colony. Newton Pippin apples were the first type of apple to be exported from the colonies, when they were sent to Benjamin Franklin in London. Today, nearly 25 percent of apples grown in the U.S. are exported around the world.

• There are 7,500 varieties, or cultivars, of apples grown throughout the world and 2,500 varieties in the U.S.
• The world’s top apple producers are China, the United States, Turkey, Poland and Italy.
• Apples are grown in all 50 states.As of 2010, the U.S. Department of Agriculture reported that 60 percent of the apples produced in the U.S. were grown in Washington state, 13 percent in New York, 6 percent in Michigan, 5 percent in Pennsylvania, 3 percent in California and 2 percent in Virginia.
• In 1730, the first apple nursery was opened in Flushing, New York.
• The science of apple growing is called pomology.
• Apples are members of the rose family, Rosaceae

Further reading:

• Check out even more fun facts about apples from the University of Illinois.
• Review more apple crop yield statistics from the USDA National Agricultural Statistics Service.
• Find information on fruit and vegetable safety from the CDC.

This article was updated on Dec. 12, 2018 by Live Science Contributor Rachel Ross.

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How Much Fiber Is There in a Small Apple?

Related Articles

Apart from oranges, grapes, bananas, and pineapple, Americans eat more apples than any other type of fruit, according to the U.S. Department of Agriculture. Widespread cultivation, natural hybridization and intentional crossbreeding have resulted in roughly 7,500 distinct apple varieties worldwide, according to the book “Wellness Foods A to Z.” Although approximately 2,500 of these are grown in America, only 16 varieties are widely available. Fresh apples of any kind — even small ones — are an ideal way to boost your daily fiber intake.

Fiber Content

A small, raw, unpeeled apple weighing just over 5 ounces provides 77 calories and 3.6 grams of fiber, an amount equivalent to about 14 percent of the daily value for fiber. Without skin, a small apple has 63 calories and just 1.7 grams of fiber, according to USDA data. Whole, unpeeled apples are a good source of both soluble and insoluble fiber. Apple skins are richest in the insoluble type, while approximately 80 percent of the fiber found in the fruit’s flesh is soluble. Because the skin is a more concentrated source of fiber than the flesh, however, the fiber ratio of a raw, unpeeled apple is about 30 percent soluble and 70 percent insoluble.

Health Benefits

Because it’s high in insoluble fiber, the skin of an apple is particularly beneficial for bowel health and regularity. Insoluble fiber binds to water rather than dissolving in it, a quality that allows it to make stools larger, softer and easier to pass. It also promotes more frequent bowel movements by keeping material moving through the intestinal tract.

Most of the soluble fiber in an apple’s flesh is a type known as pectin. Like other soluble fibers, pectin dissolves in water to form a viscous substance capable of adhering to fatty acids, including cholesterol. More so than other kinds of soluble fiber, however, pectin is particularly efficient at binding to cholesterol. Eating one large apple every day has been shown to reduce blood cholesterol levels by as much as 11 percent, according to the book “Encyclopedia of Healing Foods.”

Daily Intake

Through the age of 50, it’s generally recommended that most men and women get about 38 grams and 25 grams of dietary fiber a day, respectively. Older men and women typically need about 30 grams and 21 grams, respectively, according to the USDA. These general guidelines stem from the principle dietary recommendation that all individuals, regardless of age or gender, should eat 14 grams of fiber for every 1,000 calories consumed. An individual who averages 2,200 calories a day, for example, should get about 31 grams of fiber. For less than 4 percent of this individual’s total daily calories, one small apple supplies about 12 percent of the recommended amount of fiber.

Considerations

Fresh, raw apples contain significant amounts of vitamin C and potassium. With its skin, one small apple provides about 12 percent and 5 percent of the daily values for vitamin C and potassium, respectively. A small, peeled apple has about 30 percent less vitamin C and potassium.

By comparison, a medium-sized unpeeled apple contains 95 calories and 4.4 grams of fiber, while a large unpeeled apple has 116 calories and 5.4 grams of fiber. With 2.7 grams per cup, applesauce qualifies as a good source of fiber. While a 1-cup serving of unfortified applesauce provides slightly more potassium than a small apple, ounce for ounce, applesauce is lower in fiber, vitamin C and potassium than raw, whole apples.

• USDA Nutrient Data Laboratory: Apples, Raw, With Skin
• USDA Nutrient Data Laboratory: Apples, Raw, Without Skin
• USDA Nutrient Data Laboratory: Applesauce, Canned, Unsweetened, Without Added Ascorbic Acid (Includes USDA Commodity)
• USDA National Agriculture Library: Individual Sugars, Soluble, and Insoluble Dietary Fiber Contents of 70 High Consumption Foods
• USDA Economic Research Service: Fruit & Tree Nuts
• USDA National Agricultural Library: Dietary, Functional, and Total Fiber
• Wellness Foods A to Z; Sheldon Margen, M.D., et al.
• Encyclopedia of Healing Foods; Michael Murray, N.D., et al.

Based just outside Chicago, Meg Campbell has worked in the fitness industry since 1997. She’s been writing health-related articles since 2010, focusing primarily on diet and nutrition. Campbell divides her time between her hometown and Buenos Aires, Argentina.

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43 Best High-Fiber Foods For a Healthy Diet

These healthy fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier.

Thanks to the highly-refined, modern American diet, the average American isn’t getting enough of one of the most important nutrients: fiber. Without a consistent intake of healthy, soluble and insoluble high-fiber foods in your diet, you’ll experience dips in energy, have difficulty losing weight, and also increase your risk of diabetes and inflammation.

What Is Fiber?

Fiber. Dietary fiber is a class of complex carbohydrates described as an indigestible long chain of sugar molecules. Fiber is naturally found in complex carb foods such as fruits, veggies, grains, and legumes.

Fiber is a class of carbohydrates can be further broken down into two different forms: soluble and insoluble.

Soluble Fiber. Soluble fiber dissolves in water. When it does, it combines with water to form a gel-like substance that creates bulk. This gel-like fiber helps to slow digestion, keeping you fuller longer and helping to balance blood sugar. Soluble fiber is also the type of fiber most closely associated with helping to lower cholesterol levels. Chia seeds, for example, are particularly rich in soluble fiber.

Insoluble Fiber. Rather than dissolve in water, insoluble fiber moves through your digestive tract undigested. This bulking feature of insoluble fiber helps to move food through your body, adding bulk to stool.

Daily Fiber Intake

Americans should consume 28 grams of fiber per day if they’re following a 2,000 calorie diet, according to the FDA.

Unfortunately, we’re getting nowhere close to that amount. A report from the Food and Drug Administration says that the average American woman eats only 15 grams of fiber a day, while the average adult man consumes just under 19 grams per day.

Luckily, following a few smart swaps and intelligent additions of high-fiber foods to your diet can help you reach these suggested intake goals.

The Best Fiber Foods

The following foods are considered to be an «Excellent Source» of fiber, which means they provide more than 20% of your DV. That translates to more than 5.6 grams of fiber per standard portion size.

Here are 43 of the best high-fiber foods.

1. Navy Beans

Fiber per ½ cup (cooked): 9.6 grams

Navy beans are by far one of the best sources of fiber, making them the most popular of all the high-fiber foods. And even if you’re not looking to get a whopping 34 percent of your daily recommended fiber intake in one serving, you can also rest easy knowing that adding navy beans to your soup can help improve your health as it’s one of the 30 foods that reduce your risk of breast cancer.

2. Acorn Squash

Fiber per 1 cup (cubed, baked): 9 grams

This wintery squash not only features a subtle, sweet taste, but one cup mashed provides your body with 6 grams of satiating fiber. Plus, acorn squash is also an excellent source of vitamin C—one serving provides about 20 percent of your daily needs—which is important for your immunity.

3. Black Beans

Fiber per ½ cup (cooked): 8.3 grams

Yes, the grammar school rhyme is right—beans are great for your heart, thanks to their 15 grams of fiber per cup, which work to lower bad cholesterol and fight against heart disease. «Beans are a great source of nutrition—they’re high in protein and fiber, so don’t forget about them! Add them to your salad at lunch or add them to a dish at dinner,» says Jessica Crandall, a Denver-based RD, Certified Diabetes Educator, and former National Spokesperson for the Academy of Nutrition and Dietetics.

4. Chia Seeds

Fiber per 2 Tbsp (24 g): 8.3 grams

Anything with greater than 5 grams of fiber per serving is considered high. One ounce, or 28 grams, of chia seeds has double that amount! Sprinkle a spoonful of these nutrient-rich seeds into smoothies, yogurt, or on top of salads to boost your fiber intake and reap the digestive benefits. We’ve also curated the best chia seed recipes for even more ideas!

5. Split Peas

Fiber per ½ cup (cooked): 8.1 grams

Yep, they’re different than green peas even when they look the same! With over 16 grams of fiber in one cup, a serving of split peas will get you to that recommended 10 gram meal mark and then some. You can stick with the age-old classic split pea soup, or use this as an opportunity to look up some fun new recipes and experiment in the kitchen.

6. Raspberries

Fiber per 1 cup: 8 grams

Fruit, in general, is a great source of this macronutrient. And with 8 grams in one cup, raspberries steal the sweet spotlight. Mixing this antioxidant-rich berry in with your morning oats or cereal will fill you up, carry you through your morning, and push you to hit that daily 30 grams in no time.

7. Lentils

Fiber per ½ cup (cooked): 7.8 grams

Beans and legumes will always be standouts in this category. If you opt for a full cup of lentil soup, you could consume upwards of 16 grams of fiber, which can help keep your energy steady throughout the day. «Fiber helps to keep our blood sugars more stable, so that we’re not feeling highs and lows in our energy levels,» says Crandall.

8. Collard Greens

Fiber per 1 cup (cooked, chopped): 7.6 grams

Would you guess that a classic Southern comfort food could help you trim down? Collard greens are a great source of waist-whittling fiber. (And also taste great with some crumbled bacon.)

9. Blackberries

Fiber per 1 cup: 7.6 grams

Like its pretty little sister, raspberries, blackberries contain 8 grams of fiber per cup, towering over strawberries and blueberries (which contain less than half that amount). Make sure to keep these dark-hued berries where you can see them; you’ll be more likely to reach for them when sweet cravings kick in. «I store all my fruits and vegetables at eye level to make sure that i’m consuming them on a regular basis,» says Crandall. Keeping healthy foods in sight (and unhealthy ones out of sight) is on our list of the best weight loss tips.

10. Green Peas

Fiber per 1 cup (cooked): 7.2 grams

You may have pushed them around your plate as a kid—but that stops now. These little green poppers contain a hefty 7 grams of fiber per cup! That same cup also boasts a hefty 8 grams of protein. «I highly suggest trying to micromanage your meals so that you get 7-10 grams of fiber at each meal,» says Crandall. 7 grams? Easy, pea-sy.

11. Butternut Squash

Fiber per 1 cup (baked, cubed): 6.6 grams

This winter squash is packed with fiber, which is not only good for your digestive system, but also your cholesterol. According to a study published by The American Journal of Clinical Nutrition, a high fiber diet has been shown to lower LDL cholesterol (also known as «bad» cholesterol) levels in the body.

12. Kidney Beans

Fiber per ½ cup (cooked): 6.5 grams

Like most beans, kidney beans are very high in fiber content. These beans have almost 7 grams of fiber per serving, as well as 7.7 grams of protein.

13. Chickpeas

Fiber per ½ cup (cooked): 6.2 grams

One half-cup serving of chickpeas (also known as garbanzo beans) contains over 6 grams of fiber. So, pouring some over your salad will help you hit your daily requirements with minimal effort. Just be sure to keep portions small so that you don’t overload on calories, especially when they are not the main event of your meal; a ¼ cup serving contains close to 200 calories in total. Use these chickpea recipes for more ways to get your fiber from these healthy beans.

14. Flax Seeds

Fiber per 2 Tbsp: 5.6 grams

Although they’re not quite at chia seed status, whole flaxseeds offer up to 7 grams of fiber per two tablespoons—which is actually more than those two bites of broccoli can claim. Use them just as you would chia seeds by sprinkling over salads or mixing into yogurt for a super-satiating snack.

15. Parsnips

Fiber per 1 cup (cooked, sliced): 5.6 grams

They may be unfamiliar to you now, but this root vegetable is worth getting to know. Parsnips are closely related to the carrot family and one cup (sliced) of this mildly sweet veggie contains a steady 7 grams of fiber. Try roasting parsnips as you would potatoes, or dice up and toss into a veggie stew to help kill off hunger pangs.

16. Pomegranate Seeds

Fiber per seeds in ½ pomegranate: 5.6 grams

Pomegranate is another superfood that’s packed with fiber. And on top of this gut-friendly nutrient, pomegranate seeds are also teeming with polyphenols, a class of antioxidants that have been shown to shrink fat cells!

High-Fiber Fruits, Berries and Dried Fruits

Whole fresh fruits are both extremely nutritious and are incredibly healthy snacks thanks to being high in fiber, water-rich, and antioxidant-rich.

17. Pears

Fiber per medium fruit (with skin): 5.5 grams

One medium pear contains around 5.5 grams of fiber, but in order to get all those grams you need to keep the skin intact because that’s where most of the nutrient is concentrated. This same rule applies to apples, potatoes, and even that white stuff you love to pick off of oranges after you’ve peeled the outer layer off!

18. Apple

Fiber per medium apple (with skin): 4.4 grams

Apples may trail behind pears in this category, but they’re still a good way to sneak more fiber into your day—as long as you don’t peel them! One medium apple contains around 4.4 grams of the belly-friendly nutrient and can help ward off junk food cravings between meals. Bonus: Apples are one of the 50 healthiest foods for women!

19. Oranges

Fiber per large orange (peeled): 4.4 grams

If you can resist picking off every last bit of that pesky white stuff on the orange segments, you’ll retain more of the waist-whittling nutrient.

20. Avocado

Fiber per ¼ avocado: 3.4 grams

It’s not the spinach leaves that are going to fill you up, but rather that creamy avocado you slice on top of them. On average, one medium avocado contains around 10-13 grams of filling fiber and adding it to your meals or finding a few awesome avocado recipes can increase satiety tremendously.

21. Banana

Fiber per medium banana (peeled): 3.1 grams

If you’re craving something fruity, bananas are one of the best fiber-rich fruits to have. One banana has a little over 3 grams of fiber, and also contains a high amount of potassium, an essential nutrient that helps regulate blood pressure. And there are more health benefits of bananas beyond their high-fiber power.

22. Dried Figs

Fiber per ¼ cup (dried): 3.7 grams

Dried figs are a very portable and very palatable source. One little, dried fig contains nearly one gram of fiber and about 20 calories. Mix a few in a bag with some nuts, and you’ve got yourself a healthy and wholesome snack for when you’re on-the-go and starting to run out of fuel.

23. Canned Pumpkin

Fiber per ½ cup: 3.6 grams

You should be eating this fall-favorite vegetable year-round for its high fiber content. Despite being pureed, each half-cup serving of delicious pumpkin has almost 4 grams of fiber. If you want to incorporate more of this tasty veggie into your diet, check out these interesting ways to incorporate canned pumpkins in your diet.

24. Cocoa Powder

Fiber per 2 Tbsp (unsweetened): 4 grams

You don’t have to cut chocolate out entirely to have a healthy diet. If you’re craving chocolate, some cocoa powder in a protein shake could kick your cravings without adding excess calories.

High-Fiber Vegetables

Vegetables are some of the most accessible sources of fiber. Here are the vegetables highest in fiber you should add to your diet.

25. Broccoli

Fiber per 1 cup (cooked, chopped): 5.1 grams

Broccoli is one of the best vegetables to add to your next dinner or lunch for some fiber. It has some of the highest-fiber content of most vegetables at over 5 grams per cup.

26. Artichoke Hearts

Fiber per ½ cup (cooked): 4.8 grams

Unfortunately, spinach artichoke dip will never make it onto any diet-friendly list—but some of its main ingredients certainly do. These juicy, tender artichoke hearts are just teeming with fiber. «I believe the weight loss benefits associated with greater fiber intake are tied to feelings of fullness and satiety,» says Crandall. That’s why you better get the inside scoop on foods that make you hungrier!

27. Russet Potato

Fiber per 1 large Russet potato (baked, with skin): 4.8 grams

Potatoes have gotten a bad reputation, and they’re actually a great source of fiber. Just one large russet potato has nearly 5 grams of fiber, and you can easily add them to just about any dish you make. Just don’t forget to eat the skin!

28. Sweet Potato

Fiber per 1 medium sweet potato (baked, with skin): 3.8 grams

«Fiber has no magical fat-burning properties; simply put, it helps you feel full without adding a lot of extra calories to your diet,» explains Crandall. «When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories, but you’re less likely to feel hungry again an hour later.» Sweet potatoes, in particular, boast around 6 grams of fiber per large baked potato for only 160 calories.

29. Carrots

Fiber per 1 cup (raw): 3.4 grams

Believe it or not, this Bugs Bunny favorite can actually increase feelings of fullness post-snacking—much more than any pretzel sticks can. Throw a bunch in a small baggie and pull them out mid-afternoon when the munchies kick in. Try these healthy snack ideas, too.

High-Fiber Whole Grains and Cereal

30. Bran Flakes

Fiber per ¾ cup: 5.5 grams

If you’re not a warm porridge person in the morning, fear not. A 1-cup bowl of bran flakes can provide you with nearly 6 grams of fiber. Skip the raisin bran and add-in your own fruit to keep sugar counts under control and fiber totals even higher.

31. Steel-Cut Oats

Fiber per ¼ cup (dry): 4 grams

Steel cut oats contain almost double the amount of fiber than rolled oats, which is why you should be opting for these instead. Try one of these overnight oats recipes to give yourself a morning fiber boost with these tasty breakfast treats.

32. Whole Grain Bread

Fiber per slice: 3-4 grams

One slice of a true whole grain bread can contain around 4 or 5 grams of fiber and upwards of 16 grams of inflammation-reducing whole grains. Recently, though, brands are doubling up on fiber content and boasting over 10 grams per slice in some cases.»When you’re looking at your bread, look for that first ingredient that says whole grain,» Crandall recommends. «You want to stick with whole grain, not multigrain, which simply means that there are different types of grains present.»

33. Whole Grain Pasta

Fiber per 1 cup (cooked): 3.8 grams, penne; 5.9 grams, spaghetti

Not all pastas are created equal; some are actually pretty good for you! «I really have people look at their brands and read their labels to determine what is considered a good source of fiber because it really is going to vary from brand to brand,» says Crandall. On average, whole wheat pastas contain 6.3 grams of fiber per one cup cooked serving.

34. Bulgur

Fiber per ½ cup (cooked): 4.1 grams

Bulgur is another high-fiber wheat you should be adding to your diet. For a delicious side salad, combine bulgur with cucumbers, chickpeas, red onion, and dill and dress with a lemon vinaigrette.

35. Rolled Oats

Fiber per 1/2 cup (dry): 4.1 grams

With 4 grams of fiber per serving, starting your day with a hearty bowl of oatmeal is sure to set you on the right track. A study published in the Nutrition Journal found that participants who consumed oatmeal on a regular basis experienced a drop in bad cholesterol (and waist size!) due to their increased fiber intake.

36. Teff

Fiber per ½ cup (cooked): 3.5 grams

Teff is a super-grain known for its high fiber content. Add this to your dinner plate instead of refined grains to get a hearty and fiber-packed kick into your meal.

37. Popcorn

Fiber per 3 cups (air-popped): 3.5 grams

When you think of whole grains, chances are this movie theater favorite doesn’t come to mind—although it should. Since popcorn is considered a whole grain, it consequently is relatively decent in fiber. Just be sure to stick to air-popped to avoid unwanted calories or artificial flavors. We recommend these healthy ways to dress up popcorn.

38. Pearled Barley

Fiber per ½ cup (cooked): 3 grams

Incorporate this healthy grain into soups and stews, or even feature it as a side dish with some added spices. The dietary fiber found in this grain «helps you extract and remove cholesterol, which is correlated with heart disease,» explains Crandall. Add this food to your diet, and be sure to avoid these foods that are bad for your heart!

High-Fiber Legumes, Nuts, and Seeds

39. Refried Beans

Fiber per ½ cup (canned, fat-free): 5.4 grams

Who knew you could get a good source of fiber from one of your favorite taco sides? Don’t pass on these beans on your next trip to your local Mexican restaurant.

40. Edamame

Fiber per ½ cup (beans only): 4 grams

Edamame is one of the many beans that are packed with fiber. Just half a cup of edamame has four grams of fiber. Munch on these on your next snack break to get a dose of fiber in your day. We like tossing them with some sesame oil and hot sauce.

41. Sugar Snap Peas

Fiber per 1 cup (cooked): 4 grams

Rather than grabbing a bag of chips or pretzels, spend a few minutes at night throwing together a small bag of portable and affordable veggies. Cherry tomatoes, carrots, and mini bell peppers are all great snack options but these satisfying snap peas contain 4 grams of fiber per one cup serving.

42. Almonds

Fiber per ¼ cup (roasted): 3.8 grams

Nuts and seeds are always great while you’re on the go. Snack on roasted almonds, which have nearly 4 grams of fiber per quarter-cup serving along with 7 grams of protein. If you want even more fiber, pick up almonds labeled as raw, natural, or unroasted to get more fiber bang for your buck.

43. Pistachios

Fiber per 1 oz (raw): 3 grams

These tiny nuts are filled with fiber, which helps keep your digestive system running smoothly. A one-ounce serving of pistachios will give you 3 grams of fiber, along with 6 grams of protein.

Health Benefits of Fiber

Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel. Some of the benefits of a high fiber diet include:

• Digestive health. The most commonly-cited benefit of fiber is its ability to support healthy bowel movements. Dietary fiber bulks up stool to help move waste through your body. Eating a diet rich in high fiber foods can help to prevent constipation, reduce your risk for diverticulitis (inflammation of the intestine), and provide some relief for irritable bowel syndrome (IBS).
• Diabetes. An American Journal of Clinical Nutritionstudy found that fiber acts as natural protective armor against C-reactive protein (CRP), a sign of acute inflammation. When CRP is circulating in the blood, you are more likely to develop diabetes or cardiovascular disease down the road.
• Cancer. There is some research to suggests that a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. High-fiber diets have also been connected to reducing your risk of breast cancer, as fiber helps to reduce levels of circulating estrogen, shares Tanya Zuckerbrot MS, RD, an NYC-based registered dietitian, who is also the founder of the F-Factor diet and a bestselling author.
• Skin Health. Due to fiber’s cleansing effects, it can help remove toxins in the blood, eliminating through your digestive process rather than your skin. Besides this, high-fiber foods tend to be high in antioxidants which can protect your skin from DNA-damaging free radicals.
• Heart Health. «By improving cholesterol levels and decreasing inflammation, fiber can help to reduce heart disease risk and decrease blood pressure levels,» says Zuckerbrot.
• Body Weight. Fiber’s bulking properties can help you feel fuller, which promotes weight loss by creating a caloric deficit without hunger.

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