The American Heart Association recommends people eat 25 grams of fiber for each 2,000 calories you consume. Doing this is linked to a 15 to 30 percent less chance heart-related mortality. But the truth is, most people get under 20 grams of fiber each day.
Below, you will see a list of some of the easiest foods to eat with a meal (or by themselves) that are high in fiber. Note that the FDA’s full daily recommended percentage (DV) is 28 grams of fiber each day.
1. Navy Beans
One cup of cooked navy beans has 68 percent of your needed DV as well as 15 grams of protein and 24 percent of your iron DV. These beans are high in both soluble and insoluble fiber.
2. Adzuki Beans
These tiny red beans are very popular in Asia and give around 60 percent of your DV for fiber in a 1-cup serving. Adzuki beans are filled with protein, iron, carbs, zinc, magnesium and potassium.
3. Kidney Beans
Kidney beans are a great choice for chili recipes. They have a powerful nutritional punch: They are high in protein and fiber and are naturally low in fat.
One cooked cup of red kidney beans has around 59 percent of your DV of fiber and 34 percent of your protein DV, and they also have solid amounts of potassium, iron, zinc and magnesium.
4. Split Peas
Split peas are high on the list of fiber-filled foods, giving you 58 percent of your fiber DV in only 1 cup. You can add split peas to your salads and soups or bake them with salt and pepper for a snack.
Author: Blake Ambrose