Slideshow: High-Fiber Super Foods

12/10/2025

18/08/2025

Prescription doses of omega-3s are used to protect the heart after a heart attack. Studies have shown fewer heart attacks and fewer heart disease deaths among survivors who boosted their levels of omega-3s. It may also protect cognitive abilities in people with heart disease. The American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating fish is best, but your doctor might recommend a fish oil capsule.

18/08/2025

There are many forms of omega-3 fatty acids. The types found in fish, called DHA and EPA, have been studied most extensively and appear to have the strongest health benefits. Another form of omega-3 fatty acid known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach.

18/08/2025

Along with the fruits, vegetables, beans, nuts, and whole grains in your diet, some packaged foods have fiber -- only it’s added to them. These include items such as cereal, pasta, and yogurt fortified with it.

18/08/2025

The seed of the flax plant can be an excellent source of fiber, giving you 2.8 grams per tablespoon. Flaxseed is often used as a laxative, but studies show that it also may help lower cholesterol, blood pressure, and blood sugar levels. Add whole or ground flaxseeds to breads or other baked goods. Or sprinkle ground flaxseed into a smoothie or onto cooked vegetables.

18/08/2025

Choose brown rice instead of white. Or serve whole-grain noodles. For something different, make a dish with millet, quinoa, or bulgur -- whole grains that are packed with fiber. Adding fiber to your diet can also help you manage your weight by making you feel fuller longer. These foods also take more chewing, which gives you your body more time to feel full.

18/08/2025

From adzuki to Great Northern, beans deliver fiber and protein, and are low in fat. Try eating them instead of meat twice a week. Use them in soups, stews, salads, and casseroles, and with egg, rice, and pasta dishes. For a healthy snack, boil edamame beans for 4 minutes and sprinkle with salt. Drink plenty of water or other nonalcoholic beverage to avoid constipation and gas.

18/08/2025

Prunes are well-known for the way they can help digestion. That’s in part because of their high fiber content. The roughage can help spur bowel movements and relieve constipation. Most dried fruits are loaded with fiber. Have a few dried figs, dates, raisins, or dried apricots as a snack. Or chop them up and sprinkle them on top of cereal or whole-grain dishes. But they're high in natural sugar, so don't go overboard.