• Priyanshi Bhatnagar

Expert Advise : Which Food Contain Fibers

Updated: Nov 14, 2021

Medically reviewed by Priyanshi Bhatnagar

US Certified Holistic Nutritionist


Eating a robust variety of minimally processed fruits and veggies along with other plant-based foods is a great way to stay healthy and control your weight — and the fiber in these foods is likely a central reason why they’re so great for our bodies.

So go forth and repopulate more varieties of bacteria in your gut!

Related: Discover more about the gut-brain connection

Food Fibers Obtained From Plants

  • Plant Fibers Plant fibers are indigestible carbohydrates that form important component of the human diet as they can also provide fuel for the growth and multiplication of gut microbial population. Food fibers obtained from plants are typically associated with oat, barley and rye, but are also isolated from whole foods such as chicory root, vegetables or synthesized from sugars.

  • Fiber is usually found in whole foods like fresh fruits and vegetables, whole grains, nuts, seeds, and legumes, which you won’t find in fast food menus and most prepackaged foods.

  • Dietary fiber - In most plants, there’s some part of the plant your body can’t digest or absorb, that part of the plant is thrown out of the body as “whole” after passing through the digestive system.The fibres consist of non-starch polysaccharides such as Cellulose, Dextrin ,Inulin, Lignin, Chitin , Pectin, Beta-glucan ,Wax, Oligosaccharide.

  • Soluble fiber - It dissolves in the water present in the body and forms a gel, acting like a sponge in binding cholesterol-rich bile acids, which are then eliminated as waste. It's a cholesterol-lowering and glucose level lowering type of fiber. Good sources of water-soluble fiber are:

Fibers Food List

  1. Nuts (flax seeds)

  2. Oats, rye, wheat bran

  3. Lentils, beans, peas

  4. Apples, oranges, pears, strawberries

  5. Cucumbers, celery, carrots

  6. Psyllium husk (ispaghula - It works by increasing the amount of water in the stool, making the stool softer and easier to pass)

  • Insoluble Fiber - doesn’t dissolve in water. Because insoluble fiber is bulky, it helps move your food through your digestive tract. Which helps with constipation or irregular stools. Insoluble fiber aids in digestion by acting like a broom and cleaning out our intestinal tract. Good sources of water-insoluble fiber are:

  1. Whole grains and wholegrain products (100% rye bread, whole grain bread, whole grain pasta)

  2. Brown rice

  3. Fruit and vegetable peels

  4. Cellulose

How Much Fiber In A Day Is Required By Humans?

According to the The Indian Council of Medical Research (ICMR) and National Institute of Nutrition the daily value for fiber is 25 grams per day on a 2,000-calorie diet for adults. This number may also depend on age or sex:

  • women under 50: 21 to 25 grams per day

  • men under 50: 30 to 38 grams per day

  • Children between ages 1 and 18 : should eat 14 to 31 grams of fiber per day

You can improve your health by knowing your diet and some basics doubts about fiber

What are the benefits fibers for your body ?

How much fiber in a day is required by humans?

What foods you can add in your daily meals and snacks to increase your fiber intake ?

Food Containing Fibers

Best fiber foods

Here are a few foods that are naturally high in fiber:

• 1 large pear with skin (7 grams)

• 1 cup fresh raspberries (8 grams)

• ½ medium avocado (5 grams)

• 1-ounce almonds (3.5 grams)

• ½ cup cooked black beans (7.5 grams)

• 3 cups air-popped popcorn (3.6 grams)

• 1 cup cooked pearled barley (6 grams)

Why Fiber Is So Good For A Longer Life & Happier Gut ?

  • Keep the digestive tract healthy

Have you ever experienced the problems of constipation or irregular stools (watery), adding more fiber to your diet can help bulk up your stool. Eating more "FIBER" in your diet is the key to digestive health which can help your stools to come out easily. Fiber helps food move through the digestive tract. It increases stool bulk and helps prevent constipation and irregularity.

The body is exposed to toxins, the longer the waste sits in the intestinal track which promote the growth of bad bacteria ultimately leading to gastrointestinal problems.

Related: Watch out for these easy constipation natural remedies.

  • Boost the energy levels

“Refined sugars give you the spike and then you crash.” Fiber may not provide calories (aka energy) as it slows down the release of glucose into the bloodstream, so the body won’t have a crazy energy spike after eating rather it can help give you a lift by improving your digestion.

Fiber foods for weight loss
  • Maintain a healthy weight while losing weight

Maintaining a weight loss is not easy, adding fiber to your daily diet can help. Fibre is linked to having a lower body weight because whole grains are usually lower in calories than high-fat foods. Fiber calories from high quality, high-fiber foods are also more satiating. They add bulk and slow the digestion process, which makes it more likely for us to lose weight over time.

  • Lower your cholesterol and risk for cardiovascular disease

Do you want to eat less and still fell full for a long time? Then try eating whole foods that contain good amounts of fiber, you’ll feel satisfied for longer.

  1. Substitute for white rice : Bulgur wheat, brown rice, wild rice, and barley.

  2. Breads : Seven-grain, dark rye, cracked wheat and pumpernickel breads.

  3. Seeds and nuts : sunflower seeds, pumpkin seeds, pistachios, almonds (3 grams of fiber)

  4. Beans : Navy, white beans, garbanzo, kidney, lima, or pinto beans.

  5. Potatoes : Russet, red, and sweet potatoes (3 grams of fiber in a medium-sized spud)

  6. Vegetables : Carrots, beets, and broccoli, Collard greens, Swiss chard (4 grams of fiber per cup) Artichokes (10 grams for a medium-sized one)

  7. Fruits : Mango (5 grams), Persimmon (6 grams) and guava (9grams per cup)

Fiber helps to control your blood sugar levels. This is good news if you’re a diabetic. Soluble fiber slows the absorption of sugar. When we add fiber to our diet, our bodies break down carbs more slowly, and this allows our blood sugar levels to rise more gradually. Eating adequate amounts of fiber can also help you reduce your risk of developing type 2 diabetes.

Related : Guilt-free diabetic-friendly snacks

Remember: All things in moderation

Excessive diets high in fiber will cause an uncomfortable feeling of fullness and gas. Therefore, it is necessary for you to maintain a healthy and balanced consumption of fibres.

Increase your fiber intake gradually.

If you take too much, too quickly, you will go from constipation to diarrhoea.

Too much fiber can cause different types of gastrointestinal distress from gas and bloat to constipation to cramping and diarrhea. If you eat one serving of fruit or vegetable daily, increase it to two, then introduce whole grains. Check with your medical professional before you increase your fiber intake.

By Priyanshi Bhatnagar

US Certified Holistic Nutritionist Founder of Online Nutrition Company “Detoxpri.in” : A Simple Way To Eat for healthy mind, body & soul and an Author of CONFESSION of a Foodie Nutritionist : A Revolutionary guide to transform your Relationship with Food. She can be reached at www.detoxpri.in

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