8 high-fiber foods from Blue Zones, where people live to 100

Due to their high caloric density—just a handful can contain up to 200 calories—nuts and seeds have a poor image in the diet industry. However, they also offer an abundance of nutrients, including a lot of fiber. 

Nuts and seeds

In the Blue Zones, beans are a staple of a healthy diet. For health, Buettner advises consuming at least half a cup of beans each day. 


Because of their distinctively strong, occasionally bitter flavor, cruciferous vegetables including broccoli, cauliflower, and cabbage are frequently derided. 

Cruciferous vegetables like broccoli and cabbage

Since fiber is a form of carbohydrate, meals high in carbs are a great way to increase your intake. Because whole grains undergo less processing, they preserve more of the plant's natural nutrients, including fiber. 

whole grains such as barley and steel-cut oats

In many diet circles, bread is another stigmatized item, but experts say you shouldn't be afraid of the loaf. In a balanced diet, bread may be a good source of fiber depending on the toppings and cooking.


On a Blue Zones diet, not all of your vegetables must be green. To obtain a range of micronutrients, experts frequently advise "eating the rainbow". Root veggies in vivid orange and yellow colors might help you meet your fiber requirements. 

Root veggies like yams and sweet potatoes

The diet contains a wide variety of foods from throughout the world, including tropical and seasonal fruits, because Blue Zones are geographically diverse.


A wide variety of tastes using spices and herbs are also part of the diverse culinary traditions of Blue Zone locations. Combining spices can increase fiber content while also enhancing flavor. 

spices and herbs

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