List Of Fruits That Are High In Fiber, Fiber is a type of carbohydrate that the body cannot digest. It helps maintain a healthy digestive system by keeping the faeces soft and bulky. Most health experts recommend that adults consume 25 grams of fiber daily; however, most Americans only take in less than half of this amount (14 grams). A diet that is rich in fiber can lower blood cholesterol levels and control blood sugar levels. Here is a list of high fiber fruits:
Top 5 High-fiber Food Groups That You Should Eat Regularly
They say the secret to great health is a happy gut, something these foods can help with.
The role of fiber in promoting overall health is vital. From aiding weight loss to managing constipation, fiber plays a crucial role. Hence, including fiber-rich foods regularly in your diet can offer an array of health benefits. Many food groups offer abundant fiber. It is a type of carbohydrate that cannot be digested easily. It keeps the digestive system active too. Learn more about fiber, foods rich in this nutrient, and the optimum dosage of fiber. Scroll down to know more.
What Is Fiber? Why Do You Need It?
Fiber is a class of non-digestible, complex carbohydrates. It can be found in plants or is added to foods. The primary role of different classes of fiber is to act as prebiotics
As prebiotics, they promote the activity of the good bacteria in the gut (gut microbiota). Another crucial role of fiber is to maintain blood cholesterol levels. This activity is particularly attributed to soluble fiber. Soluble fiber is commonly found in fruits, legumes, and oats.
The other class of fiber, insoluble fiber, is associated with the prevention of constipation and appetite control. Insoluble fiber is found in wheat, bran, and vegetables.
In this article, we have presented a list of high-fiber foods. We have categorized them into five major groups. You must have eaten a few or maybe all of them without knowing the amount of fiber they contain.
Scroll down and pick your favorites!
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 |
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 |
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 exhaustive lists of high-fiber foods we compiled for you.
Hope you found your favorites in them. All you have to do is add them to your daily meals using fun and quick recipes.
But before you proceed, you should know how much fiber you should eat.
Top 15 Fruits with High Fiber Content
Do you have frequent episodes of constipation and flatulence? Apart from prescribing medications, your doctor is likely to suggest a high-fiber diet? Dietary fiber, also called roughage, is present in plant-based foods like fruits and vegetables. Instead of getting digested by the body, fiber adds bulk to your stools and regulates your bowel movements. The result? Wastes get flushed out of the body and your stomach is back on track again! This article introduces you to the top fiber-rich fruits available in India, which can help you shed the excess ‘bulk’!
Top Fiber-Rich Fruits Available in India:
Here are some of the best fruits with high fiber available in India:
1. Strawberries:
Strawberries are one of the most delicious fruits which are loaded with dietary fiber. A 100gms serving of these fruits offers around 2gms of fiber which is 8% of DV. The value includes both soluble and insoluble fiber. Apart from helping you deal with digestive problems, strawberries also offer a wide range of nutrients like Vitamin C, Potassium, Magnesium etc.
2. Pineapple:
Pineapples are one of the best tropical fruits with high dietary fiber. A 100gms serving of Pineapple offers about 1.4gms of dietary fiber which is about 5% of DV. Regular consumption of pineapples can clear your intestines of the waste material and reduce digestive problems like constipation. Also, pineapples contain many enzymes which support good digestion
3. Grapefruit:
Grapefruit is another fruit which packs quite a punch when its comes to dietary fiber. A 100gms serving of this pink and red grapefruit variety offers 1.6 gms of dietary fiber which is about 6% of DV. Along with fiber, the fruit also offers high amounts of Vitamin C, anti-oxidants, Vitamin A, Potassium etc. which contribute to good health.
4. Pomegranate:
With about 4gms of dietary fiber per 100gms serving, Pomegranates are among the best foods in the high-fiber foods list. One whole pomegranate offers 45% DV of dietary fiber. Additionally, pomegranates also offer a wide range of nutrients like iron, folate, Vitamin C etc.
5. Blueberries:
Blueberries are one of the many fruits which contain high amounts of dietary fiber. A 100gms serving of blueberries offers 2.4gms of dietary fiber, which is 9% of DV. Along with reducing digestive disorders, these fruits also support weight loss goals due to their water-rich, nutrient-rich profile.
6. Cherries:
Cherries are high-fiber fruits which can help you fight bowel problems. These fruits offer about 1.6gms of fiber for 100gms serving, which is about 6% DV. The low-calorie profile cherries make them ideal snacks for weight management as well. Additionally, cherries also offer a host of nutrients like Vitamin A, Vitamin C, Potassium etc.
7. Figs:
Fibers are one of the many fruits which contain a lot of dietary fiber. While raw figs offer 2.9gms per 100gms serving size, dried figs offer about 9.8gms for the same quantity. Due to their fiber-rich profile, figs are ideal for fruits for treating constipation, bowel problems and even overweight issues.
8. Guavas:
Guavas are one of the best fruits with high fiber content available in India. These tropical delicacies offer about 5gms of dietary fiber per 100gms serving size, which is about 20% DV. The combination of soluble and insoluble fiber can help in treating many digestive problems like irritable bowel syndrome, irregular bowel movements, constipation etc.
9. Kiwis:
Kiwi is a good fiber-enriched fruit that offers 3gms of dietary fiber per 100gms serving. The value fulfills about 12% Recommended daily value. The fruit also contains many enzymes which have mild laxative effects for easy bowel movement. Additionally, kiwis are quite rich in Vitamin C, Calcium, Potassium and other minerals essential for a healthy body.
10. Papaya:
Papaya is one of the best fiber-rich fruits which offers about 1.8gms of dietary fiber (7% DV) per 100gms of serving. Additionally, it contains an enzyme called Papain which can stimulate better digestion and alleviate problems like Irritable Bowel Syndrome, constipation etc.
11. Passion Fruit:
Passion fruit contains high amounts of dietary fiber both in its pulp and the seeds. A 100gms serving of passion fruit offers 10gms of dietary fiber, which is 40% of DV. Additionally, this fruit contains a type of soluble fiber called Pectin which can regulate your bowel movements and improve your gut health.
12. Raspberries:
Raspberry is one of the best high fiber fruits, which is healthy and tasty at the same time. 100gms serving of Raspberry offers 7gms of dietary fiber, which is about 28% of DV. These fruits are also quite rich in vitamins, minerals and antioxidants that improve the overall health of the body.
13. Blackberries:
Blackberries taste great and are considered one of the best fiber-rich fruits. 100gms serving of blackberries offer 5gms of dietary fiber which is about 20% of DV. They are also known for their nutrient-rich profile comprising of many essential vitamins and minerals like C, K, A, Potassium, iron etc.
14. Avocados:
Avocado are considered as superfruits which have high amounts of dietary fiber. 100gms serving of Avocado offers about 7gms of dietary fiber which is 28% of DV. Avocados are also good sources of healthy fats, Vitamins E, K, C etc. which are essential for good health.
15. Pears:
Pears are loaded with dietary fibers, which can keep constipation and digestive problems at bay! 100gms serving of pear offers about 3.1gms of fiber which is 12% of DV. This value combines both soluble and insoluble fibers, which can improve your gut health.
List of High Fibre Rich Foods in India
Contents
Dietary fibers play a crucial role in your body’s healthy functioning. Wondering why they are so important and where can you get them from? Keep reading to find out about 20 fiber rich food items and the role they play in maintaining your metabolism.
What Is Fiber?
Dietary fiber, a.k.a. roughage, is an essential carbohydrate that includes vegetables, plants, fruits and legumes. High fiber food helps maintain bowel health and keeps you full for a longer time. However, your body can’t fully digest or break it down. Undigested fiber flushes out harmful carcinogens and cholesterol from your digestive tract.
The daily fiber intake recommended by The Institute of Medicine is given below:
| Age Group | Fiber Intake |
| Men below 50 | 38 grams |
| Men above 50 | 30 grams |
| Women below 50 | 25 grams |
| Women above 50 | 21 grams |
Types of Fiber
There are two categories of fiber with different health benefits:
1) Soluble Fiber:
This type of fiber absorbs water and transforms into a gel-type substance during digestion. This gel slows down your digestive process, makes you feel fuller quickly. It thus helps in losing weight. Soluble fiber rich food includes oats, legumes, edible plant skins, peas, beans, fruits, barley, nuts, etc.
2) Insoluble Fiber:
It doesn’t dissolve into water. Instead, it repels water and remains unchanged during the digestion process. Insoluble fiber-rich foods such as whole-wheat flour, nuts, cauliflower, green beans, potatoes, etc., help ease bowel movements.
Fiber Rich Foods in India
Here is a high fiber Indian food list along with their health benefits:
1) Apples
This fruit is loaded with soluble fiber. An apple of medium size contains about 4 grams of fiber. It helps in treating diabetes and reduces the risk of gallstones. It also helps decrease the cholesterol level of your body, thereby leading to weight loss.
Apples consist of polyphenols (a micronutrient) that may help in lowering blood pressure and stroke risk. They also contain antioxidants, which help in preventing cataracts. They are best to control sudden hunger cravings.
2) Banana (Peeled)
Bananas are rich in insoluble fiber. They slow down your digestion process and make you feel full for longer. According to a study, bananas and other fiber rich fruits reduce the risk of cardiovascular and other heart diseases.
A banana, when had before a workout, gives enough energy to exercise more and stay active. Along with fiber, It contains potassium that helps in building muscles.
3) Guava
It is rich in soluble fiber and removes toxins from your colon. It helps in weight loss by making you feel satiated. Guava contains antioxidants and vitamin C, which protect the body from harmful radicals and excessive burn of body fat.
One medium-sized guava contains approximately 8.9 grams of fiber. It provides 12% of your recommended daily fiber intake.
4) Pears (Nashpati)
Pears are not only tasty fiber rich fruits in India but also contain antioxidants and Vitamin C. They protect you from radicals by strengthening your immune system.
Pears also contain boron that protects you from osteoporosis and maintains your bone health. The glucose content of pears gives you energy and keeps you active.
5) Dried Fruits
Dry fruits such as figs, prunes and dates contain high quantities of fiber. These are recommended to people having constipation problems as they contain a sugar called sorbitol that helps in easy bowel movement.
Dried figs also contain zinc, magnesium, iron and manganese, which balance hormonal changes and help women cope with menstrual problems. These are made up of insoluble fiber, so they are best to balance cholesterol levels.
You can add them to your smoothies or oatmeal or have them with your cereal. However, avoid overeating them because that may result in cramping or diarrhea.
6) Nuts
Nuts such as almonds and sunflower seeds contain healthy fats and more than 3 grams of fiber in a serving. Avoid over-eating these as it may lead to gas, bloating, and digestive issues.
7) Beans
Lentils (dal) and other beans are plant-based protein and contain high dietary fibre. You can add them to your soups, stews and salads. Steamed soybean is a great snack if you’re looking for high fiber snacks. The high fibre and carbohydrate in dals and beans give you prolonged energy.
8) Broccoli
A cup of chopped broccoli contains around 5 grams of fiber. It supports your gut and keeps it healthy and balanced by boosting the healthy gut bacteria. It also improves your skin and texture. This vegetable has anti-inflammatory properties that protect the blood vessel linings and keep your heart healthy.
It keeps you satiated and helps you in building lean muscles. You can bake or sauté broccoli with other veggies and have them as part of your full meals. You can also make broccoli soup that is great for weight loss.
9) Coconut
Coconut contains insoluble dietary fiber and healthy fatty acids such as MCFA. It helps reduce your cholesterol level and improve your heart health. Because of its low glycemic index, coconut reduces the risk of diabetes and lowers your blood sugar levels.
Coconut boosts the metabolic rate, thereby helping you burn calories and fat faster. You can directly eat coconut or add grated fresh coconut over your oatmeal or smoothie.
10) Carrot
Carrots consist of soluble and insoluble fiber, Vitamin A, Vitamin K, Potassium, Vitamin C and Vitamin B6. They prevent night blindness and other eye-related problems.
Carrots also contain carotenoids that lower your blood sugar levels and control diabetes. They have low calories, so they are extremely helpful in reducing your calorie intake.
You can make carrot soup or add the vegetable to your salads, smoothies, meals or juices.