The duty of fiber in advertising overall health and wellness is important. From aiding weight reduction to managing irregularity, fiber plays a vital duty. Therefore, consisting of fiber-rich foods consistently in your diet can offer a variety of wellness advantages. Many food groups provide plentiful fiber. It is a sort of carb that can not be digested quickly. It maintains the digestion system active as well. Discover more regarding fiber, foods abundant in this nutrient, and the optimal dosage of fiber. Scroll down to know much more.
In This Article
What Is Fiber? Why Do You Need It?
Fiber is a class of non-digestible , complicated carbs. It can be discovered in plants or is contributed to foods. The primary role of various courses of fiber is to function as prebiotics ( 1 ).
As prebiotics, they advertise the task of the good microorganisms in the digestive tract (gut microbiota). One more crucial role of fiber is to keep blood cholesterol levels. This activity is particularly attributed to soluble fiber. Soluble fiber is frequently located in fruits, legumes, and oats ( 1 ).
The various other course of fiber, insoluble fiber, is related to the prevention of bowel irregularity and cravings control . Insoluble fiber is found in wheat, bran, and vegetables ( 1 ).
A study conducted on 1319 participants in Slovenia discovered that the fiber consumption was much less than the recommended quantity of 30g/day. It was noted that 90.6% of teens, 89.6% of grownups, and 83.9% of the elderly population were discovered to be on a reduced dietary fiber consumption.
In this article, we have presented a list of high-fiber foods. We have actually categorized them into five major groups. You should have eaten a few or maybe all of them without recognizing the amount of fiber they have.
Quick TipAccording to the 2021 Food and Wellness Survey performed by the International Food Information Council, about 92% of respondents looking for a great nutritional fiber resource choose foods over supplements and drinks ( 7 ).
Yet why should you consume ample fiber everyday? Have a look at the complying with section to discover its value.
Benefits Of Eating High-Fiber Foods
- Improves Digestive Health: Fiber advertises routine defecation, helping handle constipation and inflammatory bowel illness (IBS) ( 8 ).
- Aids Weight Management: It gives a sensation of volume, therefore reducing calorie consumption and helping in weight control ( 8 ).
- Controls Blood Sugar: Fiber slows down the absorption of sugar, avoiding fast spikes, which is vital for diabetes management ( 8 ).
- Improves Cardiovascular Health: Soluble fiber reduces the cholesterol levels in the body, therefore reducing the risk of cardiovascular disease ( 8 ).
- Prevents Colon Issues: Ample fiber intake decreases the risk of intestines cancer cells and various other gastrointestinal conditions ( 8 ).
- Enhances Gut Microbiota: Fiber serves as a prebiotic, which nourishes the useful intestine germs and sustains the body immune system and overall health ( 8 ).
- Reduces The Risk Of Chronic Disorders: Sufficient fiber consumption is connected with a reduced threat of persistent problems such as weight problems and type 2 diabetes mellitus ( 8 ).
Scroll down to pick your favorite foods with fiber!
Top 7 Fiber-rich Food Groups
1. Vegetables
| Vegetable | Serving Size | Total Fiber (in grams) |
|---|---|---|
| Peas | 1 cup | 8.8 |
| Artichokes | 1 medium | 6.5 |
| Brussels sprouts | 1 cup | 6.4 |
| Turnips (green, boiled) | 1 cup | 5.0 |
| Broccoli (boiled) | 1 cup | 5.1 |
| Potato (baked with skin) | 1 medium | 4.4 |
| Corn | 1 cup | 4.2 |
| Spinach | 1 cup | 4.0 |
| Collards (cooked) | ½ cup | 3.8 |
| Sweet potato (baked in skin) | 1 medium | 3.8 |
| Pumpkin (canned) | ½ cup | 3.6 |
| Winter squash (cooked) | ½ cup | 2.9 |
| Carrot (raw) | 1 medium | 2.0 |
| Cauliflower (boiled) | ½ cup | 1.7 |
| Onions (boiled) | ½ cup | 1 |
2. Fruits (Fresh And Dried)
| Fruit | Serving Size | Total Fiber (in grams) |
|---|---|---|
| Pear (raw) | 1 medium | 5.1 |
| Avocado | ½ cup | 5.0 |
| Apple (with skin) | 1 medium | 4.4 |
| Raspberries | ½ cup | 4.0 |
| Blackberries | ½ cup | 3.8 |
| Prunes (stewed) | ½ cup | 3.8 |
| Figs (dried) | 2 medium | 3.7 |
| Blueberries | 1 cup | 3.5 |
| Strawberries | 1 cup | 3.3 |
| Peaches (dried) | 3 halves | 3.2 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
| Guava | 1 fruit | 3.0 |
| Dates | ¼ cup | 2.9 |
| Apricots (dried) | 10 halves | 2.6 |
| Raisins | 1.5 oz. | 1.6 |
3. Legumes And Lentils
| Legume/Bean/Lentil | Serving Size | Total Fiber (in grams) |
|---|---|---|
| Black beans (raw) | 1 cup | 30.1 |
| Pink beans (raw) | 1 cup | 26.7 |
| Adzuki beans (raw) | 1 cup | 25.0 |
| Baked beans (canned) | 1 cup | 13.9 |
| Lima beans | 1 cup | 13.2 |
| Lentils | 1 cup | 15.6 |
| Navy beans (cooked) | ½ cup | 9.6 |
| Small white beans (cooked) | ½ cup | 9.3 |
| Yellow beans (cooked) | ½ cup | 9.2 |
| Cranberry (roman) (beans, cooked) | ½ cup | 8.9 |
| French beans (cooked) | ½ cup | 8.3 |
| Split peas (cooked) | ½ cup | 8.1 |
| Chickpeas (cooked) | ½ cup | 7.8 |
| Pinto beans (cooked) | ½ cup | 7.7 |
| Mung beans (cooked) | ½ cup | 7.7 |
| Kidney beans (all types, cooked) | ½ cup | 5.7 |
| Pigeon peas (cooked) | ½ cup | 5.6 |
| Cowpeas (cooked) | ½ cup | 5.6 |
| Soybeans (cooked) | ½ cup | 5.2 |
| Broad beans (fava beans) (cooked) | ½ cup | 4.6 |
| Green peas (fresh, frozen) (cooked) | ½ cup | 3.5-4.4 |
Source: ( 2 ), ( 3 ), ( 4 )
Related: 5 Health Benefits Of Lentils, Nutrition, And Side Effects
4. Nuts And Seeds
| Nuts/Seeds | Serving Size | Total Fiber (in grams) |
|---|---|---|
| Sunflower seeds (toasted) | 1 cup | 15.4 |
| European chestnuts | 1 cup | 11.7 |
| Butternuts (dried) | 1 cup | 5.6 |
| Pumpkin seeds (whole, roasted) | 1 oz. | 5.2 |
| Coconut meat (desiccated) | 1 oz. | 4.6 |
| Chia seeds (dried) | 1 tbsp | 4.1 |
| Almonds | 24 nuts | 3.3 |
| Pistachios (dry roasted) | 1 oz. | 2.8 |
| Pecans (oil roasted) | 1 oz. | 2.7 |
| Hazelnuts or filberts | 1 oz. | 2.7 |
| Peanuts | 28 nuts | 2.3 |
| Walnuts | 1 oz. | 2.0 |
| Cashews | 18 nuts | 0.9 |
Source: ( 2 ), ( 3 ), ( 5 ) <a href=https://%22https://www.researchgate.net/publication/330384326_Nutritional_value_and_health_benefits_of_nuts5 ,( 6 <a href=https://%22https://www.researchgate.net/publication/330384326_Nutritional_value_and_health_benefits_of_nuts5 )
Related: 9 Vitamin B12 Rich Cereals You Must Include In Your Diet
5. Grains, Cereals, Snacks, And Pasta
| Grain/Cereal | Serving Size | Total Fiber (in grams) |
|---|---|---|
| High-fiber bran ready-to-eat cereal | ⅓ – ¾ cup | 9.1-14.3 |
| Spaghetti (whole wheat) | 1 cup | 6.3 |
| Wheat bran flakes ready-to-eat cereal | ¾ cup | 4.9-5.5 |
| Plain rye wafer crackers | 2 wafers | 5.0 |
| Oatmeal | 1 cup | 4.0 |
| Brown rice (cooked) | 1 cup | 3.5 |
| Popcorn (air-popped) | 3 cups | 3.5 |
| Pearled barley (cooked) | ½ cup | 3.0 |
| Oat bran muffin | 1 small | 3.0 |
| Whole wheat paratha bread | 1 oz. | 2.7 |
| Quinoa (cooked) | ½ cup | 2.6 |
| Bread (whole wheat) | 1 slice | 1.9 |
| Pancakes | 1 medium | 1.0 |
| White rice | 1 cup | 1.0 |
Those are the extensive listings of high-fiber foods we assembled for you. Additionally, entire grains, kale, and flaxseeds are additionally great sources of fiber.
Hope you found your favorites in them. All you have to do is include them to your everyday dishes making use of enjoyable and fast dishes.
But before you proceed, you need to understand just how much fiber you should consume.
Related: 29 Amazing Benefits Of Sesame Seeds For Skin And Health and wellness
How Much Fiber Do You Need?
The amount of fiber you need depends on your age and sex. Following is the USDA suggestion:
| Adults | Children | ||
|---|---|---|---|
| Men | 1-3 Years | ||
| 19-50 | 38 gms | (boys and girls) | 19 gms |
| 50+ Years | 30 gms | 4-8 Years | |
| Women | (boys and girls) | 25 gms | |
| 19-50 years | 25 gms | 9-13 years | |
| 50+ years | 21 gms | Boys | 31 gms |
| Pregnant Women | girls | 26 gms | |
| 14-50 years | 28 gms | 14-18 years | |
| Lacting Women | Boys | 38 gms | |
| 14-50 years | 28 gms | Girls | 26 gms |
Quick TipAccording to the National Health And Wellness and Nutrition Evaluation Study (NHANES), Americans consume 16.2 grams of fiber daily. Around 95% of American grownups and kids do not satisfy the suggested daily fiber consumption ( 9 ).
David Boris, a blogger, understood that he did not eat sufficient dietary fiber. He was resolved to attain the suggested daily intake of 38 grams. On his blog, he shares the combination of foods that assisted him attain that: "My favored choices are chia seeds (5 g for 1 tablespoon), popcorn (4 g for 2 cups), almonds (4 g for a 1/4 cup), avocados (5 g for half a medium avocado), and dark delicious chocolate (2 g for an ounce) ( i ).”
We likewise suggest you to arrange a session with a nutritionist/dietitian. They can frame a customized fiber-rich diet keeping your medical history in mind.
Infographic: Top 6 High-Fiber Foods For Skin And Hair
The fiber in your food helps in digestion, irregular bowel movements, managing the hunger, and minimizing blood sugar levels. Taking in these foods assists you keep a healthy and balanced life. However, besides these benefits, some fiber-rich foods also help boost your skin and hair.
Have a look at the infographic listed below to know which are the leading high-fiber foods you can consume for beautiful skin and lush locks.
Illustration:
Fiber is an intricate carbohydrate that does not get digested quickly. This way, it assists enhance satiation and decrease power intake, leading to weight management. It likewise assists handle bowel irregularity and cholesterol levels, besides advertising the development of gut-healthy bacteria. So, consuming high-fiber foods, particularly vegetables (peas, spinach), fruits (berries and apples), legumes, lentils, nuts, seeds, grains, and cereals, is recommended to satisfy the day-to-day advised intake of this complicated carb. Men and women aged between 19 and 50 should intake 38 g and 25 g of fiber each day, respectively, while those above 50 should consume 30g and 21g, specifically.
Frequently Asked Questions
Is egg high in fiber?
No, eggs do not contain fiber.
What drinks are good for fiber?
Prune juice is high in fiber. Chia water, and fruit and vegetable smoothies also include fiber.
Is milk high in fiber?
No, milk does not contain fiber.
Is chicken high in fiber?
No, chicken does not contain fiber.
Key Takeaways
- Fiber-rich food is valuable for overall wellness, gives the feeling of fullness, and control blood sugar level level.
- It may assist manage irregularity and may promote the development of gut-healthy germs.
- A fiber-rich diet may control blood cholesterol levels.
- Include coarse food in your diet, and consume 25-30 grams of fiber each day.
Image: Dall·E/
Find out just how a high-fiber diet can aid you remain healthy and balanced and stimulated! Discover the remarkable advantages of a high-fiber diet plan today! Check this video to know more!
