Fiber is an indigestible carbohydrate, and one of the most important parts of a healthy diet. Fiber, also known as dietary fiber, is a type of carbohydrate found in plant-based foods that the human body cannot fully digest. Fiber is not broken down and absorbed by the body. Instead, it passes through the digestive system relatively intact, and provides various health benefits.

If you are wondering about the high-fiber foods in your kitchen, here is a list that will surely come handy while preparing your meal plans.

What is fiber, and how much should you consume everyday?

Fiber, a carbohydrate present in food, has a number of health benefits including easing constipation, regulating blood sugar, as well as weight management. The United States Institute of Medicine (IOM) states that women between 19 years to 50 years should have 25 grams of fiber every day.

There are two main types of fibre:

1. Soluble fiber

This type of fiber dissolves in water to form a gel-like substance in the digestive tract. Sources of soluble fiber include oats, barley, beans, lentils, citrus fruits, and sweet potatoes.

2. Insoluble fiber

This type of fiber does not dissolve in water and adds bulk to the stool, promoting regular bowel movements. Foods rich in insoluble fiber include whole grains, nuts, seeds, vegetables, and fruit skins.

Health benefits of fiber

Fiber is important for maintaining good overall health as it offers numerous benefits. Dietician Kejal Shah shares the health benefits of fiber, justifying its importance for a wholesome diet.

1. Digestive health

Fiber helps to promote regular bowel movements and prevents constipation by adding bulk to the stool. It also supports a healthy digestive system by promoting the growth of beneficial gut bacteria. A study published in Nutrients states that fiber helps in regulation of appetite as well as improves metabolism.

2. Weight management

High-fiber foods are generally low in calories and provide a feeling of fullness, which can help control appetite and reduce overall calorie intake. This can be beneficial for weight management and to support weight-loss efforts, as per a study published in Frontiers in Nutrition.

3. Heart health

A study published by Harvard Medical School claims that a high fiber diet can help prevent certain diseases. Soluble fiber has been shown to help lower cholesterol levels by binding to cholesterol in the gut and removing it from the body. This can help reduce the risk of heart disease and stroke.

4. Blood sugar control

Fiber slows down the absorption of sugar into the bloodstream, which helps regulate blood sugar levels. This can be especially beneficial for individuals with diabetes or those at risk of developing diabetes. As per a study published in Journal of Chiropractic Medicine, people consuming the highest amounts of dietary fiber, especially cereal fiber, were found to benefit from a reduction in risk of developing type 2 diabetes.

5. Healthy gut microbiome

Fiber serves as a prebiotic, promoting the growth of beneficial bacteria in the gut. A diverse and healthy gut microbiome is linked to improved digestion, immune function, and overall health.

6. Reduced risk of chronic diseases

A diet rich in fiber has been associated with a lower risk of developing various chronic conditions, including type 2 diabetes, colorectal cancer, and certain cardiovascular diseases.

What are some of the best high fiber foods?

1. Chia seeds (34.4g of fiber per 100g)

Chia seeds are rich in fiber, omega-3 fatty acids, and antioxidants, which can support digestion, heart health, and blood sugar control. Chia seeds helps to boost lipid profile as well, says a study published in Nutrients.

2. Lentils (16.6g of fiber per 100g)

Lentils are a good source of fiber, protein, and essential nutrients. They also promote digestive health, satiety, and are great for cholesterol management.

3. Black beans (8.7g of fiber per 100g)

Black beans are one of best high fibre foods, as they are high in fiber and protein. They aid in digestion, blood sugar regulation, and weight management, states a study published in Nutrients.

Peas help with better digestion and blood sugar control. 

4. Peas (6.3g of fiber per 100g)

The British Journal of Nutrition states that the fiber present in peas help with gastrointestinal health. Split peas provide fiber, protein, and various nutrients, supporting digestive health, blood sugar control, and satiety.

5. Almonds (13g of fiber per 100g):

Almonds contain fiber, healthy fats, and antioxidants, promoting heart health, weight management, and energy levels. This is what makes almonds one of the top foods in list of high fiber foods.

6. Avocado (6.7g of fiber per 100g)

Avocado offers fiber, healthy fats, and essential nutrients to support heart health, satiety, and skin health.

7. Oats (3.5g of fiber per 100g)

Oats are rich in soluble fiber, aiding in cholesterol management, blood sugar control, and digestive health. This research paper, published in Journal of Food Science and Technology, states that oats have anti-cancer properties as well.

8. Quinoa (14.6g of fiber per 100g)

Quinoa is a great addition to the list of high fiber foods as is a gluten-free grain high in fiber, protein, and essential nutrients, supporting digestion, satiety, and energy levels.

9. Broccoli (2.6g of fiber per 100g)

Broccoli is one of the best high fibre foods. It provides fiber, vitamins, and antioxidants, promoting digestive health, immune function, and inflammation reduction.

10. Brussels sprouts (4.2g of fiber per 100g)

A cruciferous vegetable, Brussels sprouts are high in fiber, vitamins, and minerals. They support gut health, digestion, and also contribute to inflammation reduction.

11. Artichokes (1.2g of fiber per 100g)

Artichokes offer fiber, antioxidants, and vitamins, promoting liver health, digestion, and inflammation reduction.

12. Pumpkin seeds (6.5g of fiber per 100g)

Pumpkin seeds are a high fiber snack that has many health benefits. Besides providing fiber, pumpkin seeds also have protein, and healthy fats, thus, aiding in digestion, heart health, and immune function.

13. Barley (15.6g of fiber per 100g)

Barley is high in fiber and can help lower cholesterol levels as well as regulate blood sugar.

14. Chickpeas (7.6g of fiber per 100g)

Chickpeas are high in fiber and protein, helping with satiety and weight management. Chickpeas are a type of legume that can be added in dishes such as hummus as well as other soups and curries.

15. Sweet potatoes (4g of fiber per 100g)

Sweet potatoes are a good source of fiber, vitamins, and antioxidants, supporting gut health, skin health, and sustained energy. Sweet potato has a sweet flavour and can be added in many snacks such as nachos and sandwiches.

Pears are a great source of fiber and can be a yummy mid meal snack.  

16. Flaxseeds (26.1g of fiber per 100g)

Flaxseeds are high in fiber, omega-3 fatty acids, and antioxidants, promoting digestion, heart health, and inflammation reduction. In fact, flaxseeds provide protection against cancer as well. These can be a good addition to salads and soups.

17. Pears (4.5g of fiber per 100g)

Looking for a high fiber dessert, try something with pears in it. Pears provide fiber, vitamins, and antioxidants, supporting gut health, digestion, and skin health.

18. Spinach (2.3g of fiber per 100g)

Spinach is a good source of fiber, iron, and vitamins, promoting bone health and reducing the risk of anemia. It can be a health and high-fiber addition to soups, and other curries and sandwich spreads.

Summary

Fiber is a very important nutrient that can aid weight loss, as well as promote healthy digestion and overall wellness. A high fiber foods chart goes a long way in making sure to incorporate the best high fiber foods in your diet. Adding high fiber foods such as oatmeal, flaxseeds and broccoli, as well as others in your daily diet, can make sure you meet your daily fiber requirements easily.

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