Many areas of nutrition tend to evoke controversy, but dietary fiber is usually not one of them. Scientific data links fiber intake to plenty of health benefits, including treating and preventing hemorrhoids, constipation, and diverticulosis; increasing satiety to help control weight, and decreasing blood cholesterol levels, which protects against certain forms of cancer.
Key Facts About Fiber
- Fiber-rich foods are nutrient-dense since it gives various positive health effects.
- Fiber foods are composed of sodium, iron, and calcium mainly.
- Dietary fiber is a plant-based food.
- Fiber is either soluble or insoluble.
- Fiber is primarily a carbohydrate.
- Fiber contains polysaccharides.
- Dietary fiber is a source of mainly Vitamin C & A.
Major Sources of Fiber Rich Foods
Foods contain fiber in either soluble or insoluble form. Nutritionists suggest to include both these forms in the diet. Dietary Fibre or Fiber is found in all major categories of foods as mentioned below:
- Nuts and Seeds: Popular sources of fiber in this group are chia seeds, peanuts, walnuts, pumpkin seeds, almonds, sunflower seeds, cashews, sesame seeds, etc.
- Legumes: Legumes with fiber are beans such as kidney beans, lima beans, black beans, soybeans, navy beans, mung beans, french beans, yellow beans, lentils, cowpeas, chickpeas, split peas, etc that contain high fiber.
- Vegetables: Vegetables are really good sources of fiber, such as beets, broccoli, cabbage, avocado, lettuce, kale, brussels sprouts, tomatoes, spinach, corn, cauliflower, etc.
- Fruits: Popular fruit sources of fiber are apples, pears, prunes, berries such as raspberries, strawberries, blueberries, blackberries, oranges, kiwis, papaya, grapefruits, banana, guava, peaches, figs, etc.
- Whole Grains and Cereals: Grains and cereals with high fiber sources include oats, wheat, brown rice, millet, barley, oats, wild rice etc.
Super Healthy High Fiber Foods
Fiber is extremely important. The recommended daily intake of fiber is 38 grams for men and 25 grams for women. However, a majority of people eat only around half of that, or 15–17 grams of fiber per day. Increasing your fiber intake is relatively easy — simply combine foods into your diet that have a high percentage (%) of fiber per weight.
Here are 10 high-fiber foods that are super healthy and satiating.
- Chia Seeds (34.4 grams per 100 grams)
These tiny super seeds have a whopping 5 grams of fiber per tablespoon. When they mix with water, they form a gel that is excellent for thickening smoothies, making healthy puddings, or substituting eggs in cakes and cookies. Chia seeds have numerous health benefits. Chia seeds might also be the single best source of fiber on the planet. - Dark Chocolate (11 grams per 100 grams)
A 100-gram bar of dark chocolate made from 70-85 percent cocoa has a whopping 11 grams of fiber. It’s also incredibly high in nutrients and one of the most nutrient-dense and antioxidant-rich foods on the planet. - Popcorn (14.5 grams per 100 grams)
One cup of popcorn has approximately 1.2 grams of fiber in it. It’s kind of the perfect low-calorie snack: filling, fibrous, and a whole food, to boot. If your aim is to increase your fiber intake, air-popped popcorn may be the best snack you can eat as it is very high in fiber. - Almonds (13 grams per 100 grams)
Almonds have almost 13 grams of fiber per 100 grams. They are very rich in several nutrients, including healthy fats, vitamin E, manganese and magnesium. - Oatmeal (10.6 grams per 100 grams)
Oats are a perfect breakfast because it’s so nutrient-dense. In addition to a high fiber count, it also has plenty of protein. Oats have a powerful soluble fiber called beta-glucan, which has significant beneficial effects on blood sugar and cholesterol levels. Add some dried fruit and nuts on your next bowl of oats for a really satiating meal. - Split Peas (8.3 grams per 100 grams)
Split peas are obtained from the dried, split and peeled seeds of peas. One cup of cooked split peas has more than 16 grams of fiber. - Lentils (7.9 grams per 100 grams)
Lentils are very common and among the most nutritious foods on earth. They’re very rich in protein and loaded with many essential nutrients. Per 100 grams, lentils have a whopping 8 grams of fiber. They are an amazing source of vegetarian protein, too. - Chickpeas (7.8 grams per 100 grams)
The chickpea is a type of legume that’s packed with nutrients, including minerals and protein. 100 grams of chickpeas has 7.8 grams of fiber. Toss some chickpeas on a salad, or scoop them up as hummus, or roast them for a crunchy fiber and protein-rich snack. - Avocado (6.7 grams per 100 grams)
The avocado is distinct from most fruits. Instead of being rich in carbs, it is loaded with healthy fats. Avocados are a good source of vitamin C, vitamin E, potassium, magnesium, and various B vitamins. - Kidney Beans (6.4 grams per 100 grams)
Kidney beans are another popular type of legume. Like other legumes, they’re packed with plant-based protein and several nutrients.
Bottomline
Fiber is an important nutrient that may improve weight loss, control blood sugar levels and fight constipation. Most people don’t consume the recommended daily intake of 25 grams for women and 38 grams for men. Try incorporating some of the foods from the above list to your diet to easily raise your fiber intake.
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