Fiber feeds energy and offers a satiating effect to the body. High fiber foods make people feel fuller for longer in an effortless manner. Not only this, but the fiber is also great for digestion and to resolve gut problems. Some of the best vegan protein food sources also contain a decent amount of fiber. Therefore, plant-based high-fiber foods are a rich addition to the regular diet. If you are someone who is looking for fiber in different varieties of foods, you have come to the right place. We have got you covered as this article will let you know about 30 fiber-rich foods along with a comparison table! So, stay tuned till the end!
Table of Contents
- Why Are High Fiber Foods Important?
- How to Add High Fiber Foods Into the Diet?
- Types of Fibers
- Nutrition in Plant-Based High-Fiber Foods
- Top 30 Plant-Based High Fiber Foods
- Ideas to Add Prepare High Fiber Meals
Why Are High Fiber Foods Important?
Fiber is a vital nutrient essential for maintaining decent health and helps us feel light and satiated. But, it does not stop here; high fiber foods also help boost heart health and promote weight loss as it has fewer calories.
Dietary fiber can help you keep your gut happy. The fiber-rich foods ensure healthy bowel movement along with keeping a check on digestion issues. Also, high fiber foods keep a check on cholesterol as well as blood sugar levels.
Along with the above essential health benefits, high fiber foods and look out for you by reducing the risks of gastrointestinal cancer. This is particularly true for high fiber foods, which also contain potent antioxidants. Hence, plant-based fiber-rich foods are a great option to ensure all of these things.
How to Add High Fiber Foods Into the Diet?
According to health experts, the adequate intake of fiber is 33.6 g for adult men and 28 g for adult women. However, only a few people are able to meet this requirement due to a lack of high fiber foods in the regular diets. While this may look challenging to most people, we’ve got tips for you to make it easy and convenient.
- Know about high-fiber foods that are readily available for you.
- Understand the ways with which you can add these high fiber foods into the regular diet.
- Consult a nutritionist to be sure of the right high-fiber foods for you.
Also See: Top Protein Powder Supplements in India
Types of Fibers
The categorization of fibers is done mainly among soluble fibers and insoluble fibers. Both are present in several plant-based high fiber foods, support healthy digestion, boost physical activity, and prevent various diseases.
Mainly found in nuts, seeds, oats, barley, lentils, peas, etc., and some fruits, soluble fibers attract water into the digestive tract and turn into gel form. This makes their digestion slow which is healthy for the gut. Psyllium is a common fiber supplement that people consume when they are unable to fulfill their fiber requirements through high fiber foods. In addition, some studies suggest that soluble fibers may help reduce the risks of heart diseases.
This is again a digestion-boosting type of fiber that helps the stool pass easily from the digestive system and then out. It is typically found in plant-based fiber-rich foods such as vegetables, wheat bran, and whole grains.
Nutrition in Plant-Based High-Fiber Foods
It is vital to discuss the categories of plant-based high fiber foods before we move on to fiber-rich foods. To add foods jampacked with fiber into the diet, make sure to choose whole foods. These types of foods are organic and naturally contain a high fiber content. It is crucial to keep side effects such as bloating and gas at bay while hopping on high-fiber foods. Let us now discuss the nutrition which the primary categories of plant-based high fiber foods offer-
Legumes and beans are worldwide popular plant-based high fiber foods. They offer abundant fiber as well as vitamin B complex. The health benefits of legumes include the generation of healthy gut bacteria in the stomach that promotes healthy digestion. Legumes also reduce cholesterol levels and check for high diabetes.
Nuts and Seeds
The name itself reminds of healthy munching! Nuts and seeds are other delicious options for high-fiber foods. They offer a range of health benefits as they contain healthy fats, abundant fiber, and protein. In addition, the high amount of vitamins and minerals in these plant-based sources of fiber may look out against bad cholesterol, weight gain, and poor metabolism.
Whole grains are the right high fiber foods among diet-conscious people. While they include all the essential nutrients, whole grains typically contain a great deal of fiber! Some studies even say that high fiber foods like whole grains may reduce the risk of type 2 diabetes and health ailments.
Vegetables are undoubtedly one of the most healthy food options. So, how can they miss fiber, right? Most vegetables offer a great value of fiber which may help complete the daily fiber intake value. Veggies like green peas, lima beans, broccoli, carrots, spinach, and more fall under the category of high fiber foods.
Whole fruits are the healthiest and nutritious of snacks one can eat. Fruits being a safe option as a high fiber food induce weight loss and offer multiple health benefits as they also contain powerful antioxidants, vitamins, and minerals. Although dried fruits also contain a decent amount of fiber, people first prefer whole fruits as their source of fiber. This is because dried fruits have a lot of sugar in comparison to natural fruits.
Top 30 Plant-Based High Fiber Foods
Let us now move on to the options we have for plant-based high-fiber foods. Though most nutritious foods offer some fiber, these 30 plant-based fiber sources are our top picks. It is easy as well as convenient to have a look at these foods in a table form, making it easier to compare them based on the number of calories and fiber they have to offer.
- Legumes- Offer staple high fiber meals in India
|Type of Legume||Calories||Fiber|
|Cooked Navy Beans||140 kcal||10.5 grams|
|Cooked Split Beans||117 kcal||8.3 grams|
|Cooked Lentils||115 kcal||7.9 grams|
|Cooked Red Kidney Beans||126 kcal||7.4 grams|
|Cooked Lima Beans||114 kcal||7 grams|
|Cooked Green Beas||77 kcal||5.5 grams|
- Whole Grains- Provide high fiber meals along with nutrients such as vitamins, minerals, and protein.
|Rolled Oats or Oatmeal||350 kcal||10 grams|
|Oat Bran||246 kcal||15.4 grams|
|Whole wheat||375 kcal||8.9 grams|
|Cooked Brown Rice||360 kcal||4 grams|
|Cooked Whole Grain Barely||123 kcal||3.8 grams|
- Nuts and Seeds– These fiber-rich foods great for healthy munching.
|Flax Seeds||534 kcal||27.3 grams|
|Chia Seeds||534 kcal||27.3 grams|
|Almonds||579 kcal||12.5 grams|
|Sunflower Seeds||582 kcal||11.1 grams|
|Buckwheat||343 kcal||10 grams|
|Pecans||691 kcal||9.6 grams|
|Peanuts||567 kcal||8.5 grams|
|Pumpkin Seeds||574 kcal||6.5 grams|
- Vegetables– Highly nutritious fiber-rich foods.
|Artichokes||50 kcal||5 grams|
|Collard Greens||32 kcal||4 grams|
|Brussel Sprouts||43 kcal||3.8 grams|
|Broccoli||34 kcal||2.6 grams|
- Fruits- Delicious and healthy fiber-rich foods.
|Pears||288 kcal||15 grams|
|Passion Fruit||97 kcal||10.4 grams|
|Avocado||160 kcal||6.7 grams|
|Raspberries||57 kcal||6.4 grams|
|Blackberries||71 kcal||5 grams|
|Mango||71 kcal||2.1 grams|
Ideas to Add Prepare High Fiber Meals
1. Add Vegetable to Every Meal
Even if it is in the form of salad, remember not to miss out on vegetables from your meals. Either breakfast, lunch, or dinner, vegetables should be there on your plate to ensure you have ample fiber in your diet.
2. Add Flaxseeds or Chia Seeds
Some great ways to add chia seeds or flaxseeds into the daily diet are to sprinkle them on the breakfast cereals or add and grind them in smoothies. Both the tiny seeds offer good taste and nutrition along with creative food ideas.
3. Eat Lentils and Beans Soups
It may sound not true, but some liquid forms of foods provide the highest amounts of nutrition. Lentils and beans are popular high-fiber foods. Preparing the two together as a soup may fulfill most of the daily fiber requirements.
4. Go for Healthy Munching with Nuts and Seeds
A great way which many people adopt to add nuts and seeds into the routine to deal with hunger cravings is storing them in small containers and keeping them handy. This way can curb the intake of unhealthy junk food, ultimately healthy munching becoming a habit.
5. Switch to Brown Rice
Cooked brown rice has nearly 4 times more fiber than white rice. Therefore, brown rice is a healthy replacement that can easily become a rich addition of high-fiber meals and nutrition in the daily diet.
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Let’s Sum Up!
Fiber is a vital part of a healthful diet, though most people do not meet the recommended daily fiber intake. High-fiber meals help prevent constipation, maintain heart health, keep a check on weight gain, and feed the good bacteria in the gut.
People can increase the fiber intake they get from their diet by choosing high-fiber foods and following certain healthy dietary tips, such as not peeling off nutritious skins on fruit and vegetables. The naturally fiber-rich foods have many other health benefits, as well. Eating a wide variety of whole foods can help people meet their daily needs for fiber along with other key nutrients.