Top 5 Fiber-Rich Fruits and Vegetables You Should Eat Daily

Fiber is very important in the body, so it is important that you make sure to add lots of fiber to your daily diet. Fiber is found in various fruits and vegetables, though these food items differ in fiber content.

Here’s the recommended daily intake:

Adults below 50 years old: women at 25 grams and men at 38 grams

Adults above 50 years old: women at 21 grams and men at 30 grams

Many of us are not too fond of eating vegetables, so if you were to choose just a few items to add on the menu, then these choices are great for you: the top 5 fiber-rich vegetables you should eat daily.

Black Beans

Filipinos love to use black beans on dishes such as adobo. Now, many of us prefer to eat the pork/chicken meat, disregarding the black beans. What if I tell you a cup of cooked black beans contains 15 grams of fiber?


So, by eating just a cup of black beans, you already get around half of your daily dietary requirement.


Did you know that avocados contain as much as 13.4 grams per whole fruit? The sad thing about this is that avocadoes are not available throughout the year. The good news is that when these are in season, you can have all the avocado fruit you want for a few weeks.


This delicious fruit can be eaten by itself or with milk, made into ice candy, or mixed with fruit salads and ‘halo halo’.


Cooked carrots contain as much as 5.22 grams of fiber per cup. Though it might not be as large as the content in the fruits and vegetables mentioned above, we tend to eat more carrots, anyway. The reason for this is that carrots are quite versatile as a good item.


You can eat carrots raw: by itself or added in fruit and vegetable salads. Carrots are also great for various dishes, including menudo, afritada, chopsuey, picadillo, kare-kare, chicken/pork curry, and just about anything imaginable. You can also add carrots to burger patties, meatballs, and spaghetti dishes as extenders.

Plus, carrots are also wonderful in muffins, cakes, and other baked goodies.


Contrary to popular belief that whole grain foods such as oatmeal have very high fiber content, oatmeal and similar grain products only have around 4 grams per cooked cup. The great thing about oatmeal is that you can eat just a cup or two and you would already feel full.


By Rachel Hathaway from Kansas City, United States (Oatmeal, Part 2) [CC-BY-2.0], via Wikimedia Commons

So, even though you can’t use oatmeal to easily complete your fiber requirements for the day, eating this food item can help you lose weight.

Plus, oatmeal also makes great cookies.

Sweet Corn

The next time someone passes by your house to sell sweet corn, buy some. Not only is sweet corn extra delicious, it also contains 4.3 grams of fiber per cup. Of course, sweet corn is so delicious that you might probably end up eating more than just 1 cup.


By Parvathisri (Own work) [CC-BY-SA-3.0], via Wikimedia Commons

Aside from being a great snack item, sweet corn is also a wonderful addition to dishes such as bulalo, chopsuey, and ‘nilagang’ baka.
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