(1) 22 High-Fiber Foods You Should Eat

Fiber is incredibly important.

It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut
bacteria, leading to various health benefits (1Trusted Source, 2Trusted Source).

Certain types of fiber may also promote weight loss, lower blood sugar levels and fight
constipation (3Trusted Source, 4Trusted Source, 5Trusted Source).

The recommended daily intake is 25 grams for women and 38 grams for men (6).

However, most people are only eating around half of that, or 15–17 grams of fiber per day
(7Trusted Source).

Fortunately, increasing your fiber intake is relatively easy — simply integrate foods into your
diet that have a high percentage (%) of fiber per weight.

Here are 22 high-fiber foods that are both healthy and satisfying.

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1. Pears (3.1%)

The pear is a popular type of fruit that is both tasty and nutritious. It’s one of the best fruit
sources of fiber.

Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (8).

2. Strawberries (2%)

Strawberries are incredibly delicious. Plus, they’re a much healthier option than any junk
food.

Interestingly, they’re also among the most nutrient-dense fruits you can eat — loaded with
vitamin C, manganese and various powerful antioxidants.

Fiber content: 3 grams in one cup, or 2 grams per 100 grams. This is very high given their
low calorie content (9).

3. Avocado (6.7%)

The avocado is different from most fruits. Instead of being high in carbs, it’s loaded with
healthy fats.

Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B
vitamins. They also have numerous health benefits.

Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (10).

4. Apples (2.4%)

Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively
high in fiber.

Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (11).

5. Raspberries (6.5%)

Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and
manganese.

Fiber content: One cup contains 8 grams of fiber, or 6.5 grams per 100 grams (12).

6. Bananas (2.6%)

Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and
potassium.
A green or unripe banana also contains a significant amount of resistant starch, a type of
indigestible carbohydrate that functions like fiber.

Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (13).

Other High-Fiber Fruits

Blueberries (2.4%) and blackberries (5.3%).

7. Carrots (2.8%)

The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

It’s high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that
gets turned into vitamin A in your body.

Fiber content: 3.6 grams in one cup, or 2.8 grams per 100 grams. This is very high given
their low calorie content (14).

8. Beets (2.8%)

The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as
folate, iron, copper, manganese and potassium.

Beets are also loaded with inorganic nitrates, which are nutrients shown to have various
benefits related to blood pressure regulation and exercise performance (15Trusted Source).

Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (16).

9. Broccoli (2.6%)

Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the
planet.

It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and
contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein, compared to most vegetables.

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (17).

10. Artichoke (8.6%)

The artichoke doesn’t make headlines very often. However, this vegetable is high in many
nutrients and one of the world's best sources of fiber.

Fiber content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams (18).
11. Brussels Sprouts (2.6%)

The Brussels sprout is a type of cruciferous vegetable that is related to broccoli.

They’re very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.

Fiber content: 4 grams per cup, or 2.6 grams per 100 grams (19).

Other High-Fiber Vegetables

Almost all vegetables contain significant amounts of fiber. Other notable examples include
kale (3.6%), spinach (2.2%) and tomatoes (1.2%).

12. Lentils (7.9%)

Lentils are very cheap and among the most nutritious foods on earth. They’re very high in
protein and loaded with many important nutrients.

Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (20).

13. Kidney Beans (6.4%)

Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-
based protein and various different nutrients.

Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (21).

14. Split Peas (8.3%)

Split peas are made from the dried, split and peeled seeds of peas.

Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (22).

15. Chickpeas (7.6%)

The chickpea is another type of legume that’s loaded with nutrients, including minerals and
protein.

Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (23).

Other High-Fiber Legumes

Most legumes are high in protein, fiber and various nutrients. When properly prepared,
they’re among the world's cheapest sources of quality nutrition.

Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%)
and baked beans (5.5%).
16. Quinoa (2.8%)

Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious

people in the last few years.

It’s loaded with many nutrients, including protein, magnesium, iron, zinc, potassium and
antioxidants, to name a few.

Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams (24).

17. Oats (10.6%)

Oats are among the healthiest grain foods on the planet. They’re very high in vitamins,
minerals and antioxidants.

They contain a powerful soluble fiber called oat beta-glucan, which has major beneficial
effects on blood sugar and cholesterol levels (25Trusted Source, 26Trusted Source).

Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (27).

18. Popcorn (14.5%)

If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.

Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat,
then the fiber-calorie ratio will be reduced significantly.

Fiber content: 1.2 grams per cup of air-popped popcorn, or 14.5 grams per 100 grams (28).

Other High-Fiber Grains

Nearly all whole grains are high in fiber.

19. Almonds (12.5%)

Almonds are a popular type of tree nut.

They’re very high in many nutrients, including healthy fats, vitamin E, manganese and
magnesium.

Fiber content: 3.4 grams per ounce, or 12.5 grams per 100 grams (29).

20. Chia Seeds (34.4%)

Chia seeds are tiny black seeds that are immensely popular in the natural health community.

They’re highly nutritious, containing high amounts of magnesium, phosphorus and calcium.
Chia seeds may also be the single best source of fiber on the planet.

Fiber content: 10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams (30).

Other High-Fiber Nuts and Seeds

Most nuts and seeds contain significant amounts of fiber. Examples include coconuts (9%),
pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).

21. Sweet Potatoes (2.5%)

The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It’s
very high in beta-carotene, B vitamins and various minerals.

Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber, or
2.5 grams per 100 grams (31).

22. Dark Chocolate (10.9%)

Dark chocolate is arguably one of the world's most delicious foods.

It’s also surprisingly high in nutrients and one of the most antioxidant-rich and nutrient-dense
foods on the planet.

Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher and
avoid products loaded with added sugar.

Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams (32).

The Bottom Line

Fiber is an important nutrient that may promote weight loss, lower blood sugar levels and
fight constipation.

Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams
for men.

Try adding some of the foods from the above list to your diet to easily increase your fiber
intake.

Meal Prep: Apples All Day

Meal Prep: Apples All Day

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Written by Kris Gunnars, BSc on August 10, 2018

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(2) How to Eat and Train for an Endomorph Body Type
(3) Look around at a group of people and what do you see? No two people are built
the same. But if you look at little closer, you might find that there are similarities in
body shapes. The majority of individuals can be grouped among one of three
different body types: mesomorphs, ectomorphs and endomorphs. Each requires
different diet plans and training methods to achieve overall health, fitness goals
and successful weight management. Most people are a blend of two body types,
with one being more dominant. Ectomorphs tend to be long and lean with a fast
metabolism, so gaining weight and muscle can be a challenge. Mesomorphs are
naturally muscular and have the ability to lose weight or gain weight easily. This
article addresses the unique characteristics and needs of the endomorph body
type, who typically have a larger bone structure, store fat easily and struggle with
weight loss.
(4) Physical Characteristics
(5) Beyoncé, Jennifer Lopez, Sophia Vergara and Marilyn Monroe are some of the
most famous female endomorphs. They all could be described as curvaceous,
small-waisted, full-figured and pear-shaped. Endomorphs generally have a
smooth, round body, medium-large bone structure, small shoulders and shorter
limbs. They usually carry their weight in the lower abdomen, hips, and thighs
rather than evenly distributed throughout the body. This pattern of fat distribution
makes it a bit harder to lose weight, but with the correct training and nutrition
program, they can achieve positive results. 
(6) Metabolic Characteristics
(7) From a metabolic perspective, endomorph body types usually have some degree
of carbohydrate and insulin sensitivity. High-carb foods are quickly converted to
sugar in the bloodstream and are more likely be stored as fat than be burned for
energy. As a result, many endomorphs have a higher body-fat percentage, putting
them at greater risk for of developing diabetes, infertility, certain forms of cancer,
gallbladder conditions, heart disease, diabetes, hypertension and depression.
Fortunately, hormone imbalances can be prevented or corrected with a nutrition
and fitness program that achieves a reduction in body fat.
(8) Diet and Weight Loss
(9) Because endomorphs tend to be carbohydrate and insulin sensitive, the best
nutrition plan for this body type focuses on an even distribution of macronutrients,
with carbohydrates coming mostly  from vegetables and smaller amounts of
unrefined, high-fiber starches, like quinoa and amaranth. Stay away from the
bread, cereal, cracker and cookie aisles of the supermarket! A Paleo-like diet is
best suited for an endomorph, where each meal contains protein, vegetables and
some healthy fats, like avocado or olive oil. Aim for a nutrient distribution close to
30 percent carbs, 35 percent protein and 35 percent fat.
(10) Better Breakfast Choice
(11) Starting the day with a high-protein breakfast is a great way to jumpstart
metabolism and keep insulin levels from skyrocketing. Our favorite choice for
endomorphs is a frittata or omelet, like this one from our cookbook, No Excuses!
50 Healthy Ways to ROCK Breakfast!
(12) Pretty Pomodoro Frittata (serves 4)
(13) Ingredients:
(14) 3 eggs + 3 egg whites, whisked together
1/2 cup nonfat milk
3 Roma tomatoes, seeded and chopped
1/2 cup basil, sliced thin
1/4 cup fresh Parmesan cheese
3 cloves garlic, minced
(15) Directions:
(16) Preheat oven to 350 degrees F. Coat a glass pie plate with olive oil cooking
spray. Whisk all the ingredients together in a large bowl and pour into a pie plate.
Place in the oven and bake for 25 minutes or until the eggs are set. Remove from
the oven and let cool five minutes before slicing into wedges.
(17) Fitness Goals
 (18) Endomorphs typically have a difficult time losing fat with diet alone, so a well-
rounded fitness program is a must for those with an endomorph body type.
Exercise is essential to boosting metabolism and must include both weight and
cardio training. In general, endomorphs must commit to a lifelong program without
overtraining. Building muscle comes easily for endomorphs; however, a slower
metabolism and extra body fat make it much harder for endomorphs to stay lean.
To begin, find a few different activities that can be rotated to prevent overtraining
or boredom.
(19) Cardio
(20) Endomorphs’ basic disposition is to take it easy and relax, but they must stay in
motion almost every day to fight against the urge to chill out. The cardio-training
component is imperative for the endomorph to burn calories and create a greater
calorie deficit.
(21) Cardio Training Recommendations for the Endomorph:
(22) Incorporate high-intensity interval training (HIIT) two to three days a week for no
more than 30 minutes per workout. Try this HIIT workout on the elliptical: 
(23) Incorporate 30 to 60 minutes of steady-state cardio, two to three days a week. 
(24) Weight Training
(25) Maintaining or building lean muscle mass and losing body fat, while also revving
up metabolism, is the focus during weight-training sessions. Developing more
active muscle tissue will help increase resting metabolic rate and encourage the
body to burn more fat for fuel.
(26) Weight Training Recommendations for the Endomorph:
(27) Focus on large muscle groups (e.g., legs, back) and high repetitions (15 reps)
(28) Compound exercises
(29) Circuit training with very little rest time between sets
(30)  
(31) Circuit Training Workout #1:

Time
Exercise

Squat with overhead press 50 sec - work

Rest 10 sec - rest

Stationary lunge with lateral raise (right leg 50 sec - work

front)

Rest 10 sec - rest

Stationary lunge with lateral raise (left leg front 50 sec - work
holding dumbbells)

Rest 10 sec - rest

Plié squat/upright row (dumbbells or kettlebell) 50 sec - work

Rest 10 sec - rest

Push-ups with single leg knee drives 50 sec - work

Rest 10 sec - rest

Plank with triceps extension (dumbbells) 50 sec - work

Rest 10 sec - rest

Alternate step-ups with hammer curls 50 sec - work

(dumbbells)

Repeat three times  

(32) Other Factors to Consider for Endomorphs

(33) Watch less TV
(34) Avoid excessive sleep, become an early riser
(35) Work out with a partner, hire a trainer, make a running list of goals, enter a
competition
(36) Consistency and diligence with eating and exercise to help facilitate weight loss
(3)Your Ultimate High-Fiber Grocery List

By Gina Shaw
FROM THE WEBMD ARCHIVES
The next time you go food shopping, put these items in your cart. They're great sources of
fiber, which can cut your LDL ("bad") cholesterol, is good for your digestion, and helps you
feel full.

Fruits and Vegetables

 Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat

the apple peels -- that’s where the most fiber is!)
 Raspberries win the fiber race at 8 grams per cup.
 Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has
6, and 1 cup of guava has about 9.
 Dark-colored vegetables. In general, the darker the color of the vegetable, the
higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and
Swiss chard have 4 grams of fiber per cup.  Artichokes are among the highest-fiber
veggies, at 10 grams for a medium-sized one.
 Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a
medium-sized spud, if you eat the skin and all.

Dry and Canned Goods

 Stock up on beans. Navy and white beans are the most fiber-rich, but all beans are
fiber-packed. Any of these is a good choice for your shopping cart: garbanzo, kidney,
lima, or pinto beans. They make great soups and chilis, and are a flavorful addition to
salads. Beans are also high in protein, so if you’re cutting back on red meat, they’re a
healthy, filling substitute.
 Include other legumes. Peas, soybeans (edamame), and lentils are also high in
fiber.

Bread and Grains

 Check cereal labels. Most cereals have at least some fiber content, but they’re not
all created equal. Any cereal with 5 or more grams of fiber per serving is a good
source.

 Whole-grain breads. Seven-grain, dark rye, cracked wheat, and pumpernickel

breads are good choices.

 Whole grains. Bulgur wheat, brown rice, wild rice, and barley are all tasty
substitutions for white rice.

The Snack Aisle

 Nuts and seeds.An ounce of of sunflower seeds, pumpkin seeds, pistachios, or almonds
gives you at least 3 grams of fiber. They are also high in calories, though, so make a little
go a long way.
 Popcorn . Three cups of air-popped popcorn have about 4 grams of fiber.

The Cold Case

  Try foods with fiber added. Milk and other dairy products, and most juices, naturally
have no or low fiber. New products, however, are changing that picture: Look for
labels on orange juice, milk, and yogurt that say fiber is added or “fiber fortified.”


What to know about the endomorph diet

 Overview
 Foods to eat and avoid
 Endomorph exercises
 Building muscle
 Summary
People with an endomorph body type tend to have a slow metabolism, making it easier for
them to gain weight and harder for them to lose it. This also stunts muscle growth. However,
following a specific diet and exercise plan can often help people with endomorphic bodies
meet and maintain their health goals.

People with an endomorph body type usually have soft, round bodies with a wide waist and
large bones, joints, and hips, regardless of their height.

This article covers what an endomorph diet is, including which foods to eat and which to
avoid. We also discuss exercises that may help people with endomorphic bodies lose weight
and build muscle.
(4.)What is the endomorph diet?

Share on PinterestWalnuts, a key part of the endomorph diet, are rich in protein

People with an endomorphic body may have characteristics and traits that make it difficult for
them to diet, gain muscle mass, and exercise.

Specialists have devised endomorph diets and exercise plans that work with and against
these unique traits to help people with endomorphic bodies lose weight or maintain a
healthy body weight.

In the 1940s, psychologist William Sheldon described three main body types, or

somatotypes: ectomorphic, mesomorphic, and endomorphic.

Of these, people with endomorphic bodies tend to have a slower metabolism, possibly due to
their more substantial build. Having a slower metabolism can mean that the body is more
likely to convert excess calories into fat.

Therefore, people with endomorphic bodies may need to more carefully control what they
eat, when they eat, and how much they eat.

According to Sheldon, people endomorphic bodies may also have traits that make following
diet and exercise plans more challenging. For example, they may have a general desire for
food, comfort, and relaxation.

Also, these people usually have a larger build and carry excess weight, so they may be more
prone to sedentarism.

People with an endomorph body type may also find it difficult to gain muscle mass because
excess body fat triggers the release of the hormone estrogen. Increases in estrogen levels
tend to decrease levels of hormones that promote muscle growth, such as testosterone.

(4.1)Foods to eat and avoid

Sources differ on what the best endomorph diet plan is.

Generally, people with endomorphic bodies may benefit from a nutrition plan that balances
healthful fats, proteins, and carbohydrates from fruits, vegetables, and unrefined, high fiber
foods.

Some examples of foods that are rich in protein or healthful monounsaturated and
polyunsaturated fats include:

 low fat dairy products, such as low fat milk, yogurt, and cheeses
 poultry, such as chicken and turkey
 most types of fish, especially fatty fish
 most nontropical vegetable cooking oils, especially olive, canola, and avocado oil
 eggs and egg whites
 most nontropical nuts, including almonds, hazelnuts, and walnuts
Some examples of carbohydrates that are fit for an endomorph diet include most:

 dried beans and legumes, such as kidney beans, lentils, and chickpeas
 fruits, except melons and pineapple
 non-starchy vegetables, such as broccoli, cauliflower, and celery
 whole-grain or whole-wheat products, such as all-bran cereal and 100% stone-ground
whole-wheat bread
 some starchy vegetables, such as sweet potatoes, yams, corn, and carrots
 some unrefined starchy vegetables, such as quinoa and amaranth

According to the American Council on Exercise (ACE), people with an endomorph body type
tend to be more sensitive to carbohydrates and insulin. Insulin is a hormone that allows blood
sugars to enter cells.

So, people following an endomorph diet may wish to limit or avoid carbohydrate dense foods,
especially refined carbohydrates such as white flour and sugar.

Foods rich in carbohydrates release sugars rapidly into the bloodstream, causing blood
sugar spikes and dips. The body is also more likely to turn these sugars into fat than burn
them as energy.

Endomorphic bodies are also more likely to convert excess calories into fat. For this same
reason, people following an endomorph diet may also want to avoid foods that are calorie
dense but nutrient poor.

Some examples of foods to limit or avoid on the endomorph diet include:

 white bread, white rice, traditional pasta, and bagels

 candies, chocolates, and other sweets
 baked goods and cakes
 soft drinks, energy drinks, and sports drinks
 refined cereals, such as bran flakes, instant oatmeal, and puffed rice
 heavily processed or fried foods
 rich dairy products, such as cream, whipped cream, and ice cream
 red meats
 foods rich in sodium
 alcohol
 cooking oils with a lot of saturated fat, such as palm or coconut oil

Endomorph exercises

Exercise is an important part of any weight loss plan, especially for people with an
endomorph body type. Exercising helps increase metabolism and reduce fat.

Cardiovascular exercises such as running can burn calories and help create a calorie deficit.
This means that someone is using more calories than they are consuming and potentially
burning excess fat.
The ACE recommend that people with an endomorph body type follow “well rounded”
exercise routines that focus on both cardiovascular and strength training activities.

Some examples of good cardiovascular exercises include:

 High intensity interval training (HIIT): In HIIT, a person will alternate between
periods of very high intensity exercise and low intensity exercise or rest. Those with
endomorphic bodies can try doing HIIT sessions two or three times per week for a
maximum of 30 minutes per session.
 Steady state training (SST): These are longer sessions of consistent moderate to
low intensity exercise. Good SST exercises include walking, jogging, and swimming.
People with an endomorph body type can try doing 30–60-minute SST sessions two
to three times per week.

(5)Chart of high-fiber foods

By Mayo Clinic Staff
Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves
quickly and relatively easily through your digestive tract and helps it function properly. A high-
fiber diet may also help reduce the risk of obesity, heart disease and diabetes.
Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30
to 38 grams a day.
Here's a look at how much dietary fiber is found in some common foods. When buying
packaged foods, check the Nutrition Facts label for fiber content. It can vary among brands.

Total fiber
Fruits Serving size
(grams)*

Raspberries 1 cup 8.0

Pear 1 medium 5.5

Apple, with skin 1 medium 4.5

Banana 1 medium 3.0

Orange 1 medium 3.0

Strawberries 1 cup 3.0

Vegetables Serving size Total fiber

 (grams)*

Green peas, boiled 1 cup 9.0

Broccoli, boiled 1 cup 5.0

chopped

Turnip greens, boiled 1 cup 5.0

Brussels sprouts, boiled 1 cup 4.0

Potato, with skin, baked 1 medium 4.0

Sweet corn, boiled 1 cup 3.5

Cauliflower, raw 1 cup 2.0

chopped

Carrot, raw 1 medium 1.5

Total fiber
Grains Serving size
(grams)*

Spaghetti, whole-wheat, cooked 1 cup 6.0

Barley, pearled, cooked 1 cup 6.0

Bran flakes 3/4 cup 5.5

Quinoa, cooked 1 cup 5.0

Oat bran muffin 1 medium 5.0

Oatmeal, instant, cooked 1 cup 5.0

Popcorn, air-popped 3 cups 3.5

Brown rice, cooked 1 cup 3.5

Bread, whole-wheat 1 slice 2.0

Bread, rye 1 slice 2.0

Total fiber
Legumes, nuts and seeds Serving size
(grams)*

Split peas, boiled 1 cup 16.0

Lentils, boiled 1 cup 15.5

Black beans, boiled 1 cup 15.0

Baked beans, canned 1 cup 10.0

Chia seeds 1 ounce 10.0

Almonds 1 ounce (23 3.5

nuts)

Pistachios 1 ounce (49 3.0

nuts)

Sunflower kernels 1 ounce 3.0