Fiber is a buzzword. As we all know, some of the easiest places to find it are in corn, white beans, black beans (most beans really), whole-wheat pasta or bread, brown rice, edamame, lentils, and oatmeal… which translated in the Paleo world equates to no bueno.
What are the Paleo peeps to do? Before you start going into panic mode, calm down. There are many sources of fiber outside of these Paleo no-nos for you to gnaw on that are Paleo-friendly, help keep your digestive tract… on track, and keep you full!
First, let’s talk about fiber. It is suggested that we all get 25 grams of fiber a day on a 2,000-calorie diet. (1) Why is it good for us? First of all, it kicks our cravings. Pair this with generous water intake throughout the day, and you are on your way to stopping those late night snack attacks for good.
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Both are important for health, digestion, and disease prevention. But what’s the difference?
Insoluble fiber is found in the skins and seeds of fruit and veggies. This is the fiber that adds bulk to stool and helps food pass through the stomach and intestines more quickly.
Five benefits of insoluble fiber are:
- Lowers LDL cholesterol
- Lowers blood sugar levels
- Protects you from heart disease
- Aids in weight loss
- Helps with healthy bowel movements
Soluble fiber attracts water and turns to gel during digestion.
Two benefits of soluble fiber are:
- Guards against constipation and diarrhea
- Reduces the risk of colon cancer and diabetes
Now you’re asking, “What are the best things I can integrate into my diet on a daily basis so I can hit my daily fiber goal?” After looking at a comprehensive list of many fiber-rich foods, we’ve ranked the top 27 of total fiber for the Paleo dieters out there. (2)
Some might just surprise you. Also, make sure you pay attention to their insoluble fiber, soluble fiber, and total fiber per serving.
If you don’t take away anything else after this long ramble advocating fiber, I do hope that this stuck with you: Paleo die-hards can indeed eat fiber-rich foods and not only rely on supplements. This list is proof of that.
1. Beetroot
Topping this list off is beetroot! Are you surprised? This colorful veggie is easy to put in salads, roast for side dishes, or even flavor a refreshing juice.
Insoluble Fiber: 5.4g
Soluble Fiber: 2.4g
Total: 7.8g
Serving: ½ cup
2. Green Plantain
Have you ever had fried plantains? If you haven’t, you should! All you need is coconut oil, a pinch of salt, and plantains. Cut into slices, give them a little squish with your spatula, and give those babies a fry until they are golden brown.
Insoluble Fiber: 0.2g
Soluble Fiber: 5.8g
Total: 6.8g
Serving: 100g
3. Apple
This is an easy one. The versatile apple can be baked in desserts, accompany entrees, or just grabbed and eaten on the go. It’s an easy source of fiber!
Insoluble Fiber: 4.2g
Soluble Fiber: 1.5g
Total: 5.7g
Serving: 1 medium
4. Turnips
Turnips might make you raise an eyebrow, but they are actually pretty easy. All you have to do is roast, sautée, mash, or stick them in a soup. Easy!
Insoluble Fiber: 3.1g
Soluble Fiber: 1.7g
Total: 4.8g
Serving: ½ cup
5. Figs
Figs can be elegant or they can be casual. Create a fancy dessert by searing a peach with your figs. Add a delicious balsamic glaze, some tangy crème fraîche, and you’re golden.
Insoluble Fiber: 3.0g
Soluble Fiber: 2.3g
Total: 5.3g
Serving: 3 small
6. Orange
Another fruity classic. Eat oranges with breakfast or go wild and make a yummy marmalade out of them.
Insoluble Fiber: 1.8g
Soluble Fiber: 2.6g
Total: 4.4g
Serving: 1 medium
7. Parsnips
Parsnips are another underutilized treat. This is a veggie that is easy to bake or roast, and really meshes well with many flavors. An easy idea is making baked parsnip fries with rosemary. Just mix the parsnips with oil, rosemary, garlic, salt, and pepper, then bake at 450°F for 10-15 minutes. Season with cumin. Done.
Insoluble Fiber: 4.0g
Soluble Fiber: 0.4g
Total: 4.4g
Serving: 1 cup
8. Raspberries
It’s easy to get lost in a handful of this delicious taste of nature’s candy. They are also easy to add in a long list of desserts – but I’m sure you already know that.
Insoluble Fiber: 3.8g
Soluble Fiber: 0.4g
Total: 4.2g
Serving: ½ cup
9. Spinach
Spinach is great for so many things. Add it into omelets, stews, salads, side dishes, main meals, cauliflower pizza – the list goes on. Spinach can do just about anything.
Insoluble Fiber: 3.5g
Soluble Fiber: 0.6g
Total: 4.1g
Serving: 100g
10. Okra
A Southern classic! Many know okra as being fried, but its gooey center is great as a thickening agent. Use it in paleo gumbo to see what I’m talking about. Okra can also be pickled or grilled.
Insoluble Fiber: 3.1g
Soluble Fiber: 1.0g
Total: 4.0g
Serving: ½ cup
11. Blackberries
Like raspberries, blackberries can be used in crumbles, jams, paleo pies, fruit salads, and many more tangy treats.
Insoluble Fiber: 0.7g
Soluble Fiber: 3.1g
Total: 3.8g
Serving: ½ cup
12. Brussels Sprouts
One of my personal favorite veggies. Obviously Brussels sprouts are known to be paired with bacon, but they can also be roasted with grapes or pecans! Serve them with a maple-glazed salmon dish or with roasted pork. Yum!
Insoluble Fiber: 1.3g
Soluble Fiber: 2.0g
Total: 3.3g
Serving: ½ cup
13. Winter Squash
Did you know that you could bake winter squash in a tart and that sucker will really sing? Oh man, you should get on that ASAP (with a Paleo-friendly crust of course). Also, making soup recipes out of these babies is a must-do. Otherwise, roast them up!
Insoluble Fiber: 1.4g
Soluble Fiber: 1.9g
Total: 3.3g
Serving: ½ cup
14. Kiwi
This is another great fruit to grab on the go, and you can also put them in your breakfast bowls or add them to your smoothies. Salads also welcome this tasty fruit.
Insoluble Fiber: 2.4g
Soluble Fiber: 0.7g
Total: 3.1g
Serving: 1 large
15. Mango
Mango salsa, anyone? Add some pineapple, red onion, jalapeno, lime juice, cilantro, and salt. Or you can just devour this amazing fruit on its own… because it’s amazing. Also, popsicles… do that too.
Insoluble Fiber: 1.2g
Soluble Fiber: 1.7g
Total: 2.9g
Serving: ½ small
16. Pear
Fruit makes fiber so easy for Paleo peeps to achieve, doesn’t it? Check this out: arugula and pear salad with a maple vinaigrette. Yup. Pears, arugula, maple syrup, dijon mustard, red wine vinegar, salt, pepper, and EVOO.
Insoluble Fiber: 1.8g
Soluble Fiber: 1.1g
Total: 2.9g
Serving: 1 small
17. Sweet Potato
There are endless ways to enjoy sweet potatoes. If you’re looking for a simple place to start, get a loaded sweet potato recipe and go to town. Guac included.
Insoluble Fiber: 2.4g
Soluble Fiber: 1.4g
Total: 2.9g
Serving: ½ medium
18. Asparagus
If you buy these fresh, you really don’t need much to make these sing. Add some salt, pepper, lemon juice, a little garlic, and throw some almond slices on them. Then steam them up. They are done in a couple minutes and they are almost too good. You could even just go with salt, pepper, and just a little grass-fed butter and call it a day, really.
Insoluble Fiber: 1.1g
Soluble Fiber: 1.7g
Total: 2.8g
Serving: ½ cup
19. Bananas
Smoothies, breakfast bowls, muffins, flourless banana pancakes, snack cakes, paleo banana breads – my mouth is watering. You could also just drizzle a little chocolate on it and enjoy.
Insoluble Fiber: 2.1g
Soluble Fiber: 0.7g
Total: 2.8g
Serving: 1 medium
20. Broccoli
Broccoli is great because you can eat it raw or cooked and get two completely different flavors out of it. Keep it raw and put it in salads, or dip it in your favorite Paleo-friendly sauces. You can also steam it or add it to a stir-fry (without soy sauce, of course). Add it to a quiche, put lemon butter sauce on it – it can do so many things for your palate!
Insoluble Fiber: 1.2g
Soluble Fiber: 1.2g
Total: 2.4g
Serving: ½ cup
21. Strawberries
Strawberries can be added to salads to elevate them to the next level, be the star element of a dessert, or be a snack you can’t wait to get your hands on. Try adding it to chicken cutlets along with avocado, jalapeno, lime juice, and cilantro to make a salsa that really kicks this dish up a notch!
Insoluble Fiber: 1.5g
Soluble Fiber: 0.9g
Total: 2.4g
Serving: ¾ cup
22. Zucchini
Zucchini is such an outlier! It’s a green veggie you can easily bake with. Make Paleo zucchini bread that’s to die for. You can also grill it, add it to your soup, bake and then stuff it, make it into chips, or even create delicious “noodles” out of it! Talk about versatile!
Insoluble Fiber: 1.4g
Soluble Fiber: 1.1g
Total: 2.3g
Serving: ½ cup
23. Almonds
Besides enjoying them in the usual trail mix, add them to accompany many recipes. Steam them with asparagus, sprinkle them on Paleo-friendly coffee cakes, crust tilapia with them, or simply add them to salads for an extra crunch.
Insoluble Fiber: 2g
Soluble Fiber: .2g
Total: 2.2g
Serving: 20 grams
24. Flaxseed
Grind it up and add it to your breakfast smoothie or breakfast bowl, add it to paleo muffins, soups, pancakes, and much more. You won’t even know it’s there. It’s an easy way to add fiber and barely even know it.
Insoluble Fiber: 1g
Soluble Fiber: 1.2g
Total: 2.2g
Serving: 10g
25. Carrots
Carrots are another veggie that takes on a completely different flavor when they are raw or cooked. Make homemade broths from them, add them into a squash soup, or make a beef soup with veggies (heavy on the carrots). Carrot, apple, and ginger smoothies are also a refreshing idea!
Insoluble Fiber: 0.9g
Soluble Fiber: 1.1g
Total: 2.0g
Serving: ½ cup
26. Cabbage
Cabbage pairs well with bacon, onions and garlic, and it does very well in soups and salads. You name it – it matches the flavors that surround it. It’s the master of disguise.
Insoluble Fiber: 1.0g
Soluble Fiber: 0.8g
Total: 1.8g
Serving: ½ cup
27. Prunes
I bet you thought prunes would top the list, right? Well, not the case here. Although they are still a good source of fiber, they aren’t the highest source.
Some of you might be thinking, “Thank goodness” because the prune isn’t everyone’s cup of tea, but the prune is a misunderstood food. Add it to lamb shanks, roasted chicken, and sweet potatoes. Move over, prune juice.
Insoluble Fiber: 0.7g
Soluble Fiber: 1.0g
Total: 1.7g
Serving: 3 medium
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