Fiber is a plant-based nutrient that should be a staple in everyone’s diet.

Once you consume fiber, it ends up in your colon and generates gut-friendly bacteria that result in a variety of health benefits.

In addition, certain kinds of fiber seem to lower blood sugar, relieve constipation, and even promote weight loss.

The recommended daily intake is 38 grams for men and 25 grams for women. Unfortunately, most people only consume about 15 grams of fiber each day, which isn’t nearly enough to keep your body happy and healthy.

The good news is that it’s not difficult to increase your overall fiber intake. All you need to do is add a variety of high-fiber foods to your diet.

That being said, here are X foods that will instantly increase your fiber intake:

1. Raspberries (6.5%)

Raspberries are loaded with vitamin C and manganese which makes them not only sweet and tasty but highly nutritious as well.

Fiber content: One cup of raspberries contains 8 grams of fiber.

2. Kale (3.6%)

Kale is a leafy green vegetable that is a member of the cabbage family and related to broccoli and Brussels sprouts. It has a crisp, crunchy texture and is growing in popularity due to its high concentration of healthy nutrients including vitamins, minerals, and fiber.
Fiber content: I cup of kale contains 2.6 g of fiber.

3. Pears (3.1%)

Pears are a sweet, juicy fruit with a mild taste and soft, fibrous center. This low-calorie fruit is packed with healthy antioxidants, flavonoids, and fiber.

Fiber content: A medium-sized pear contains 5.5 grams of fiber.

4. Broccoli (2.6%)

Broccoli is a cruciferous vegetable which is loaded with nutrients including vitamin K, vitamin B, vitamin C, potassium, iron, manganese, and fiber.

In addition, broccoli contains higher levels of protein compared to other vegetables.

Fiber content: Broccoli contains 2.4 grams of fiber per cup.

5. Brussels Sprouts (2.6%)

 Another cruciferous vegetable related to broccoli is the Brussel sprout.

Brussel sprouts contain several cancer-fighting antioxidants including vitamin K, potassium, and folate. They’re also loaded with fiber.

Fiber content: Brussel sprouts contain 4 grams of fiber per cup.

6. Spinach (2.2%)

Many people consider spinach is a superfood because of its low-calorie count and dense nutritional content.

Spinach contains protein, vitamins, minerals, and iron – all which are essential for healthy skin, hair, and bones.

Fiber content: 1 cup of spinach contains 2.4 grams of fiber.

7. Strawberries (2%)

 Strawberries are a sweet and tasty treat that among the most nutrient-dense fruits that exist. They are packed with vitamins C, manganese, and a variety of powerful antioxidants.

Fiber content: Strawberries contain 3 grams of fiber per cup.

Final Thoughts

Fiber is one of the most important components of a healthy diet and is thought to lower blood sugar, relieve constipation, and even promote weight loss.

Unfortunately, most people consume only half of the recommended intake of fiber which is 38 grams for men and 25 grams for women.

If you want to increase your daily fiber intake and improve your overall health, start by adding these seven foods to your diet.