Fiber is very important for a healthy body, as it tends to reduce the risk of some very grave heath issues such as heart disease, stroke, diabetes, and constipation. A daily intake of 25 to 30 grams of fiber is recommended for adults. To make sure that one is getting enough fiber in their bodies, they need to consume fiber-rich foods -- some of which are listed below:


Lentils are packed with fiber, protein and folate -- the latter is essential for expecting moms and people suffering from liver disease. A single cup of lentils contains 15.6 grams of fiber, almost half the daily requirement for an adult body.

Lentils keep you feeling energetic and also maintain blood sugar levels.


Figs are a great source of fiber and can be used both dried and fresh. They contain both soluble and insoluble fiber and are sometimes associated with lowering blood pressure. Figs can be eaten as a snack or can be added to any dessert -- or even your morning cereal. A single dried fig contains almost one gram of fiber.


Raspberries are known to be antioxidant-rich and a single cup of this fruit contains 8 grams of fiber -- meaning it will make up one-third of your daily fiber needs. Raspberries can be enjoyed fresh, however, when they are out of season, one can always buy them in frozen form.


Eating oatmeal for breakfast is a great way to add fiber to your daily diet.

Regular consumption of oatmeal reduces bad cholesterol and boosts your immune system as well. Oats are also known to keep your digestive system on track. You can add a variety of different seeds, nuts, and fruits to your oatmeal for an even healthier option.

Chia Seeds:

Chia Seeds are considered a superfood due to their numerous health benefits.

They are not only high in fiber, but also contain a number of other essential nutrients. Chia seeds aid in the absorption of important nutrients as well as keeping your energy levels high. They also keep your digestive health in good shape. Chia seeds can be added in baked items such as bread and muffins, as well as your bowl of oatmeal -- they are also a great addition to smoothies.


Peas are packed with fiber, folate and Vitamin C and are rich in antioxidants. One cup of split peas has around 16 grams of fiber. Peas are also great in frozen form, as a single cup of frozen peas contains 8.8 grams of fiber after they have been cooked. Peas can be added to soups and salads. You can make a great side dish of mashed peas after boiling them and adding some butter, salt, and black pepper.