20 Best Fiber Rich Foods

Not everything we eat is digested into our body. Here’s introducing the readers to fiber-one such element of nature that is perfectly fit for consumption but it doesn’t get digested. Fiber food instead aids the better digestion of other nutrients in our body and eases of the bodily function of excretion.
Just like it is important that what we eat gets broken down into finer components and is thereafter further absorbed by the blood and passed on to our cells for creation of energy; it is extremely crucial that the body also gets rid off the excretory products produced in the process. Not only that but its vital that this process of cleansing the body off these toxic products happens smoothly. The fiber does the task in here.

What is Fiber?

After all the above discussion of the importance of fiber in your diet, you may be keen to know what fiber is exactly? It is the indigestible part of plants, the vegetables that we eat fruits, grains beans and legumes. They are plant-based carbohydrates which are much unlike your normal starch and sugar. They are not digested in your small intestine.

How much Fiber do you need?

Since each body has a different build-up and every human being is distinguished in his own way based on the place he lives, food he eats, his lifestyle and other such relative factors, it may be difficult to exactly uncertain how much fiber is necessary for your body. However, you can still have an idea about the body’s minimum needs in this regard. Here’s a chart of the amount that may be required for the body based on different age groups.

AgeAmount of Fiber
2-5 yearsAround 15-17 grams per day
5-11 yearsAround 20 grams per day
11-16 yearsBetween  25-30 grams per day
17 years and above                      30 grams per day

After having understood the minimum requirements of fiber for your body, it will be easy for you to decide what you eat once you know how much of it is provided by the food items of daily consumption. You could accordingly plan your diet. Let’s make this task easy for you. Below is a list of 20 best fiber foods that you could instantly incorporate in your meals:

20 Best Fiber Rich Foods:


Image Source: 9Coach-Nine
  1. Apples: These are readily available in the market nearly all year round irrespective of the season. Have an apple in order to obtain nearly 4.5 grams of fiber. However, have it with the skin. Peeling it off will be of no avail as long as fiber is concerned. Make sure you just don’t wash the apple under running water. Inorder to ensure a clean skin over your apples, soak it in water for around 10-15 minutes before you consume. This way will help you avoid consuming the chemicals and dirt stuck over the apple peel.
  2. Almonds: A little over a handful of almonds will ensure you get around 4 grams of fiber intake for your body. Eat them unroasted. The most recommended way to eat almonds is to eat them for a long time. Chew them for longer than other foods and enjoy as the juices burst out in to your mouth. This will also help you feel fuller and aid in weight loss.
  3. Raspberries: Fruits have been a great provider of fiber but raspberries are a little better than the rest. A cup full of these could provide you as much as 8grams of fiber per day.
  4. Chia Seeds: Chia seeds are very versatile. They can be sprinkled over your cup of yogurt or bread. They provide more than 5 grams of fiber.
  5. Brussel Sprouts: You could easily end up cooking them more than required but they are indeed good for your health. Brussel sprouts provide 0.5-0.10 grams of fiber to yur body. This quantity may spurt up with more consumption levels.
  6. Broccoli: These dark green cauliflower like vegetables are an excellent source of fiber. They also provide a lot of proteins. 2.5 grams of fiber is obtained on consuming broccoli.
  7. Spinach: Baby spinach are not only cute to look at but fibrous to consume. They also taste very well if cooked with perfect ingredients. It has as high as 7.5 grams of fiber along with being super rich in Iron.
  8. Flax Seeds: Ground Flax Seeds provide as much as 1.7 grams of fiber to your body. Add a teaspoon of it to your regular oatmeal in order to regulate daily consumption.
  9. Beans: They are so far the highest in fiber content with as much as 19grams of fiber provided to your body. Cooked black beans have 15 grams of fiber. Do not make the sin of avoiding beans to your diet. They also provide a power-pact of proteins to your body.
  10. Legumes: Your mother wasn’t wrong when she forced you to eat legumes as much as you would dislike it. Legumes are indeed a rich source of fibre. As much as 8-10 grams of you fiber requirement is fulfilled by legumes.
  11. Carrots: We’ve all grown up listening to how great carrots are for our eyes. Along with being rich in other nutrients, carrots provide 3 grams of fiber. Choose red ones to orange ones for better flavor. They are usually found in the best of their quality in winters.
  12. Sweet Potatoes: This is one food you would willingly hog on. While you love this food item, it is a great source of fiber too. You have a valid excuse to consume Sweet Potatoes now.
  13. Wholegrain: Whole grain breads, pastas, baked items contain 6 grams of fiber. That’s a whooping quantity coupled with a great flavor.
  14. Oatmeal: Oatmeal constitutes the staple breakfast diet for most people and indeed it must. Because it contains around 6 grams of fibre. What could be a better start to your day when you have such a fibre rich food for consumption.
  15. Banana: Bananas are indeed an amazing source of vitamin C, potassium, vitamin B 6, iron and a humble mention to be made here is of fiber. It contains around 3 grams of fiber per 100 grams. A full banana could easily constitute nearly 100-150 grams of weight thus imparting roughly 3-4 grams per fruit. A green, unripe banana contains a particular type of resistant starch which functions like fiber.
  16. Avocado: You could easily notch up about 10 grams of fiber from a cup full of avocado. It is also rich in Vitamin E, C, magnesium, potassium and carbohydrates.
  17. Strawberries: These are mouth-watering bunch of happiness easily available in the market and providing as much as 2.5 grams of fiber per 100 grams. Do you know, when you start to consume this fruit, there won’t be an account of how much you really eat it up and it will surely be more than a 100 grams.
  18. Pears: Pears provide 5 grams of fiber per fruit. That is if it is of a reasonable good size.
  19. Beets: Don’t like beets too much? Well it is a big mistake to avoid beets because this is the next best thing to add to your list for a high fiber food. The fiber is as high as 4 grams per cup.
  20. Artichoke: This very humble and less talked about vegetable deserves a good word of mention in this place when we talk about fiber. It imparts as much as 5.5 grams of fiber per 100 grams of consumption.

The list is only inclusive and not exhaustive. Above are just some very commonly available fiber foods which you could easily resort to for your needs. These are easily available in the market and also very easily to recognize. It is of immense important for your gut system to have a healthy bowel. Many bowel issues, some as serious as bowel cancer, are effectively prevented on incorporation of fiber in the diet. A constipated stomach hinders you from focusing at work, in house and also triggers anger easily. Some minor changes in life style could solve some very huge problems for you. Stay Healthy, stay Happy.

Shabnam Vandeliwala

Venturing into writing is my second most admired hobby after litigating in courts. An advocate by profession, writing gives me immense sense of satisfaction especially in the time that I'm free from other work.

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