Fiber refers to plant-based carbohydrates (not sugar or starch) that are digested uniquely in the large intestine. They are essential for people who consume more meat than vegetables. Fiber is an invaluable aid to the digestive system and helps in smooth bowel movements. Fiber is responsible for bulking up the stools, thereby making it softer and more pliable within the rectal cavity. Considering that constipation is the most common digestive problem in the country, eating a lot of fiber is not only a healthy option but also a necessary one, especially for people who suffer from chronic constipation. Given below is a list of high fiber foods that you can incorporate in your diet.

Dark chocolate: Let’s start with something that everyone likes! Dark chocolates contain as much as 10.9% fiber. While chocolate is often called unhealthy, the trick is to go for dark chocolates with a cocoa content of over 90%. Make sure to pick the ones with very little sugar in them. Moreover, they are rich in nutrients and have a ton of antioxidants in them as well.

Almonds: With around 12.5% fiber, almonds are full of many nutrients, healthy fats, vitamin E, manganese, and magnesium. These nuts are tasty as well as a healthy alternative to chips and other junk food.

Legumes: Consider consuming this food item as a part of at least one meal in a day. Legumes are a rich source of fiber and quite nutritious too. In many countries, legumes are the primary source of nutrition. Be it black beans (8.7%), edamame (5.2%), lima beans (5.3%) or baked beans (5.5%), you cannot go wrong if you pick legumes to add fiber to your diet. To achieve the best balance of nutrition and taste, opt for chickpeas as they have 7.6% fiber.

Lentils: Lentils are perhaps the most balanced item on this list of high fiber foods. They have excellent nutritional value and a healthy dose of fiber. Additionally, lentils also happen to be an excellent and unmatched source of protein. On an average, this food item has 7.9% fiber content.

Broccoli: This “superfood” has one of the densest concentrations of nutrients amongst all similar food items. It contains vitamin C, vitamin K, folate, vitamin B, potassium, iron, manganese, and antioxidants. If that was not enough, they also contain anti-carcinogenic nutrients. An added benefit is that they have 2.6% fiber content, which makes it a great food for people with chronic constipation. It is probably one of the most healthy items on this list of high fiber foods.

Pears: Not only are pears a healthy food item, but they are quite tasty too. Juicy, nutritious and widely available, pears contain 3.1% fiber.

Strawberries: Always a better alternative than fast food or fried snacks, strawberries contain impressive amounts of vitamin C and antioxidants. Besides that, strawberries have 2% fiber. This fruit is capable of striking a perfect balance between health and taste.

Banana: You can think of bananas as an overachiever on this list of high fiber foods. Apart from having 2.6% fiber content, it also contains vitamin C, vitamin B6, and potassium. Moreover, unripe and green bananas contain resistant starch, which is a type of indigestible carbohydrate that functions just like fiber.

Avocado: If you compare an avocado with other fruits, you will find that it contains high amounts of healthy fats and not carbohydrates. Moreover, avocados are a rich source of vitamin C, vitamin E, vitamin B, potassium, and magnesium. To top it off, they have an astonishing 6.7% of fiber content.

Popcorn: Popcorn has 14.5% fiber, which makes it one of the most fiber-rich food sources on the planet. However, before you start ordering popcorn by the pound, remember that this percentage is for air-popped popcorn that has no added fat or butter. Thus, popcorn is an excellent choice for people who need to include fiber in their diet.

Oats: Arguably the healthiest grain on the planet, oats is a complete and wholesome meal by itself. A rich source of vitamins, minerals, and antioxidants, oats contain fiber in the form of oat beta-glucan. This powerful and soluble fiber has additional benefits for the human body such as reduced blood sugar and lower cholesterol levels. They contain 10.6% fiber.

Chia seeds: Chia seeds are another winner on this list of high fiber foods. Tasty and nutritious, they contain a whopping 34.4% fiber. Thus, chia seeds are an unmatched source of fiber.

If we were to make a list of all high fiber foods, it would be quite long. We’ve shortlisted some of the best fiber sources that you can add to your meals. Fiber is essential for the body and necessary for those who are elderly or suffering from constipation. Eating fiber-rich foods regularly also resolves cardiovascular, digestive, and circulatory ailments.