Food With Highest Fibre Content. One of the most critical nutrients for the body to function is fiber. The USDA recommends that healthy adults should eat 25-38 grams of fiber per day. The best way to do this is by eating high fiber foods from plant-based food sources, such as legumes, fruits, vegetables, and whole grains. The point of this Infographic is to make you aware of foods with the highest fiber content so you can choose them whenever possible.
What is Fiber?
Fiber is made up of indigestible plant components or substances that pass through our stomach and intestines relatively undamaged. Fiber is mostly made up of carbohydrates. The primary function of fiber rich foods is to maintain the digestive tract healthily.
‘Bulk’ and ‘roughage’ are other words for dietary fiber, however, they can be deceptive because certain types of fiber are water-soluble and aren’t bulky or rough at all.
Here are some other benefits linked with eating an adequate amount of fibrous food everyday:
- Bowel regularity
- Improved heart health
- Lower levels of cholesterol
- Maintained blood sugar levels
- Feeling of satiety for longer
- Healthy weight management
Fiber Food: Different Types of Fibers and Their Sources
Dietary fibers come in a variety of forms. Each has a particular effect on your body and provides different health benefits. In general, they are separated into “soluble fiber” and “insoluble fiber,” however there are many various types of nutrients inside each of those classifications.
1. Soluble Fiber
Soluble fiber foods inhibit digestion, which means your body takes longer to absorb sugar (glucose) from the meals you eat. This helps to reduce blood sugar rises, which is an important element of diabetes management. Soluble fibers bind to fatty acids and help to drain them out of the body, lowering LDL (bad) cholesterol.
Sources of Soluble Fiber:
Oats, peas, beans, apples, avocados, carrots, flax seeds, psyllium, whole grains, legumes, etc.
2. Insoluble Fiber
By increasing stool bulk, insoluble fiber promotes the movement of bowel through your digestive tract. Moreover, it keeps your intestines hydrated and helps pass waste through them. So, it’s beneficial to those struggling with constipation or irregularity in passing of stools. If you want to keep your bowel movement regular and avoid constipation, you should increase your intake of insoluble fiber.
Sources of Insoluble Fiber:
Wheat bran, nuts, cauliflower, green beans, potatoes, etc.
We receive both forms of fiber through meals and supplements for the most part. Fruits, vegetables, nuts, legumes, and grains are all good sources of this vitamin. Fiber that is “functional” is isolated from its natural sources and added to supplements or fortified meals and beverages to increase its fiber content.
Make an effort to consume a range of fiber sources. This high fiber foods chart depicts the most popular dietary and functional kinds, as well as their origins and how they might help you stay healthy.
9 High Fiber Vegetables to Add To Your Diet
Vegetables are not only rich in vitamins and minerals but are also loaded with fiber. Fortunately, there are many high fiber vegetables easily available out there that you can add in your diet and reap benefits of. Dark-colored vegetables, in general, are great sources of fiber.
Here is a list of 9 fiber rich vegetables that are both healthy and satisfying.
1. Carrots (3.6 grams in 1 Cup of Raw Carrots, or 2.8 grams per 100 grams)
Carrots are root vegetables that are delicious, crisp, and packed with nutrients thereby making one of the best sources of fiber vegetables. Vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A, are all abundant.
2. Beets (3.8 grams per Cup of Raw Beets, or 2.8 grams per 100 grams)
The beet, often known as beetroot, is a root vegetable that is strong in folate, iron, copper, manganese, and potassium, among other minerals. These fiber vegetables are also high in inorganic nitrates, which have been found to offer a variety of health advantages, including blood pressure control and athletic performance.
3. Broccoli (2.4 grams per Cup, or 2.6 grams per 100 grams)
Broccoli is a cruciferous vegetable and one of the world’s most nutrient-dense foods. It’s high in antioxidants and cancer-fighting minerals, as well as vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.
4. Artichoke (6.9 grams in 1 Raw Globe or French Artichoke, or 5.4 grams per 100 grams)
The artichoke is one of the best fiber rich vegetables that rarely makes the news. This vegetable, on the other hand, is high in numerous nutrients and is one of the top sources of fiber in the world.
5. Brussels Sprouts (3.3 grams per Cup of Raw Brussels Sprouts, or 3.7 grams per 100 grams)
Brussels sprouts are a kind of cruciferous vegetable related to broccoli. Vitamin K, potassium, folate, and cancer-fighting antioxidants are all abundant in them.
6. Green Peas (5 grams 100 grams)
With their richness in Vitamin A, C and K as well as dietary fiber, greens peas are great for your health. Moreover, they are power packed with zinc and many antioxidants to strengthen your immune system and fulfil your daily protein requirement.
7. Spinach (2.8 grams per 100 grams)
Spinach is another power house of dietary fiber, in addition to being rich in many other nutrients such as Vitamin A, C, K as well as iron and potassium.
8. Potatoes (2.2 grams per 100 grams)
Potatoes are also very rich in fiber, however, their skin has the highest fiber content. Potatoes are also rich in vitamin C, B6, and potassium.
9. Tomatoes (1.8 grams per 100 grams)
Fresh tomatoes are a great source of vitamin C, K, potassium, folate, etc. as well as a great source of insoluble fiber.
7 High Fiber Fruits to Improve Your Digestive Health
Fruits, especially citrus ones, are a great source of soluble fiber. However, if your body requires more insoluble fibers to relieve constipation, dry fruits are a great choice. Fruit skins as well as pulp are both power packed with dietary fibre, which is why many health experts recommend choosing fresh high fiber fruits over fruit juice.
Here is a list of fiber rich fruits that are both healthy and satisfying.
1. Pears (5.5 grams in a Medium-Sized, Raw Pear, or 3.1 grams per 100 grams)
The pear is a popular fruit that is both delicious and healthy. It’s one of the most fiber rich fruits.
2. Strawberries (3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams)
Strawberries are a tasty, healthful snack that may be eaten right away. They’re also one of the most nutrient-dense fruits you can consume, with high levels of vitamin C, manganese, and a variety of potent antioxidants. Make a banana strawberry smoothie with some.
3. Avocado (10 grams in 1 cup of Raw Avocado, or 6.7 grams per 100 grams)
The avocado is a one-of-a-kind fruit. Rather than being heavy in carbohydrates, it’s abundant in beneficial fats. Avocados are abundant in vitamin C, potassium, magnesium, vitamin E, and B vitamins, among other nutrients. They also provide a slew of health advantages. Make one of these delectable avocado dishes using them.
4. Apples (4.4 grams in a Medium-Sized, Raw Apple, or 2.4 grams per 100 grams)
Apples are one of the most delicious and fulfilling fruits available. They also have a high fiber content.
5. Raspberries (One Cup of Raw Raspberries Contains 8 grams of fiber or 6.5 grams per 100 grams)
Raspberries are nutrient-dense fruit with a distinctive taste. They’re high in manganese and vitamin C.
6. Bananas (3.1 grams in a Medium-Sized Banana, or 2.6 grams per 100 grams)
Bananas are high in vitamin C, vitamin B6, and potassium, among other minerals. A green or unripe banana also has a lot of resistant starch, which is a form of indigestible carbohydrate that acts like fiber. For a protein boost, try them in a nut butter sandwich.
7. Blackberries (5.3 grams per 100 grams)
All berries are good for health and most citrus fruits are excellent in dietary fiber content. So, blackberries are another great choice if you want to eat a diet rich in fiber. Moreover, blackberries are also a good source of vitamin C, E, and K as well as in calcium and manganese.
10 Indian High Fiber Foods for Weight Loss
If you are on your journey to get in shape, there are many high fiber Indian foods for weight loss that you can binge on. Here is a list of some high fiber Indian foods that are both healthy and satisfying.
1. Lentils (13.1 grams per Cup of Cooked Lentils, or 7.3 grams per 100 grams)
Lentils are one of the most cost-effective and nutrient-dense high fiber Indian foods for weight loss available out there. They’re rich in protein and packed with essential elements. Cumin, coriander, turmeric, and cinnamon add flavour to this lentil soup.
2. Kidney Beans (12.2 grams per Cup of Cooked Beans, or 6.8 per 100 grams)
Kidney beans are a well-liked legume and make one of the best high fiber Indian foods. They’re high in plant-based protein and a variety of nutrients, just like other legumes.
3. Split Peas (16.3 grams per Cup of Cooked Split Peas, or 8.3 per 100 grams)
Split peas are formed from pea seeds that have been dried, split, and peeled. After ham-filled holidays, they’re frequently seen in split pea soup.
4. Chickpeas (12.5 grams per Cup of Cooked Chickpeas, or 7.6 per 100 grams)
Another type of legume that is high in nutrients, including minerals and protein, is chickpea. Hummus is made with chickpeas and is one of the easiest spreads to create. It’s delicious on salads, vegetables, whole-grain bread, and more.
5. Quinoa (5.2 grams per Cup of Cooked Quinoa, or 2.8 per 100 grams)
Quinoa is a pseudo-cereal that has exploded in popularity among health-conscious consumers in recent years. Protein, magnesium, iron, zinc, potassium, and antioxidants are just a few of the nutrients found in them.
6. Oats (16.5 grams per Cup of Raw Oats, or 10.1 grams per 100 grams)
Oats are one of the healthiest grains available. Vitamins, minerals, and antioxidants abound in them. They contain beta-glucan, a strong soluble fiber with significant blood sugar and cholesterol-lowering properties.
7. Popcorn (1.15 grams per Cup of Air-Popped Popcorn, or 14.4 grams per 100 grams)
Popcorn may be the ideal food to eat if you want to enhance your fiber intake. On a calorie-for-calorie basis, air-popped popcorn has a high fiber content. If you add a lot of fat, though, the fiber-to-calorie ratio will drop dramatically.
8. Almonds (4 grams per 3 tablespoons, or 13.3 grams per 100 grams)
Almonds are a common tree nut kind. They’re abundant in healthful fats, vitamin E, manganese, and magnesium, among other nutrients. Almonds may also be ground into almond flour, which adds added nutrition to baked goods.
9. Chia seeds (9.75 grams per ounce of Dried Chia Seeds, or 34.4 grams per 100 grams)
Chia seeds are little black seeds that have become extremely famous among natural health enthusiasts. They’re nutrient-dense, with high levels of magnesium, phosphorus, and calcium.
10. Sweet potatoes (3.8 grams of fiber per 100 grams in a Medium-Sized Cooked Sweet Potato)
Sweet potatoes are a popular tuber that is filling and has a delectable sweet flavour. It contains a lot of beta carotene, B vitamins, and minerals. Sweet potatoes can be used as a bread alternative or as a nachos basis.
Food With Highest Fibre Content
You may not think much about fiber — until you find yourself dealing with an, er, irregular situation.
Indeed, dietary fiber is a magic ingredient that keeps you regular. But thwarting constipation is not its only job. Fiber helps lower cholesterol, reducing the risk of heart disease. It also helps reduce the risk of other diseases like colorectal cancer. Plus, it keeps your blood sugar levels from spiking and makes you feel full longer, which can help you lose weight.
“Fiber does lots of cool stuff in the body,” says registered dietitian Anna Taylor, RD.
Here’s where to get it — and why these foods are best for a high-fiber diet.
High-fiber foods you should be eating
Fiber comes from plants, so don’t bother looking for it in your chicken dinner. But the plant kingdom has a lot to offer, and the best sources of dietary fiber might surprise you.
Taylor suggests aiming for 25 grams (g) to 35 grams of fiber a day. Here are her top 11 foods to work into your diet right now.
1. Whole-wheat pasta
Carbs get a bad rap, but whole grains are a great source of fiber and are also rich in healthy phytonutrients (believed to help prevent various diseases), Taylor says. Skip the white pasta (which has been stripped of all the good stuff), and go for whole-wheat instead.
Amount of fiber: 1 cup cooked = 7g fiber
“Barley is a delicious grain that’s often overlooked,” Taylor says. Try tossing it in soups or mix up a grain bowl with your favorite meat and veggies.
Amount of fiber: 1 cup cooked = 6g fiber
“Legumes are star players. They’re some of the best sources of protein and fiber, they help keep you full, and they have amazing nutrient composition,” Taylor says. Chickpeas are a fiber-full favorite from the legume list. Add them to soups or salads, snack on chickpea hummus or roast them whole for a crunchy, shelf-stable snack.
Amount of fiber: 1/2 cup cooked = 6g fiber
Edamame, or immature soybeans, have a mild flavor and pleasing texture. They’re also one of the few plant sources that contain all the amino acids your body needs, so they’re a great choice for vegans and vegetarians. You can find them in the frozen food section, still in the pod or already shelled. Add edamame to salads and stir-fries, Taylor suggests. (Edamame is often a big hit for kids to snack on, too.)
Amount of fiber: 1/2 cup boiled and shelled = 4g fiber
5. Lentils and split peas
These two legumes have similar nutrition profiles and are used in similar ways. “Lentils and split peas are nutritional powerhouses,” says Taylor. They cook quickly and are great in soups. Try swapping lentils for some of the meat in your chili to boost the plant-powered goodness.
Amount of fiber:
Lentils, 1/2 cup cooked = 8g fiber
Split peas, 1/2 cup boiled = 8g fiber
“All berries are good for you, but blackberries and raspberries have the most fiber,” Taylor explains. They’re also delicious. Fresh berries can be expensive, but frozen are often more economical. If you don’t love the mushy texture of thawed berries, blend them into a smoothie or stir them into your oatmeal. “You can also cook them down and put them on waffles in place of syrup,” she says.
Amount of fiber: 1 cup = 8g fiber
Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fiber-filled snack. There are 9 grams of fiber in a half-cup serving of shelled edamame. A bonus? All of these provide a source of plant protein, too. Some bakers have even started including beans or bean flours in their baked goods, which research suggests can still make quality cakes.
This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to fiber. Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.
Berries get a lot of attention for their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries. Blackberries, strawberries and raspberries are also great sources of fiber. Of course, one of the biggest benefits of berries is that they’re naturally low in calories, too
Avocados pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado (so just imagine how much is in your guacamole).
There’s one gram of fiber in one cup of popcorn, and the snack (when natural and not covered in butter, like at the movies) is a whole grain that can satiate cravings with a hit of fiber. It’s even been called the King of Snack Foods.
6. Whole Grains
Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber. One tip to watch out for: as required by The Food and Drug Administration, whole grains should be the first ingredient on a food package in order for it to be considered a real whole grain.
That old saying that “an apple a day keeps the doctor away” isn’t necessarily true, according to research, but the fruit can boost your fiber intake. There are about 4 grams of fiber in an apple, depending on its size. And, of course, they’re a nice and crunchy snack.
8. Dried Fruits
Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with occasional constipation The sugar called sorbitol, which naturally occurs in these fruits, can help your bowels and lead to more comfort However, eating too many can lead to cramping or diarrhea, so try a small serving and see how you feel once you’ve digested them, before noshing on too many more.