Dietary fiber, found in vegetables, fruits, legumes, legumes, nuts, and grains — is best known for its capacity to relieve or prevent constipation because it passes through the human body with very little change in the digestive system. Fiber comes in two varieties: soluble and insoluble.
Soluble fiber dissolves into the water in the digestive system to form a gel-like substance. Insoluble fiber does not dissolve in water.
It is the bulky fiber that helps to prevent constipation and is found in wheat cereals, whole grains, and vegetables, like – celery, carrots, and tomatoes.
Health Benefits Of Dietary Fiber.
Fiber plays an essential role in the heart, digestive, and skin health, as well as it may improve weight management, blood sugar control, and more.
It also helps your cholesterol levels by blocking LDL cholesterol from making it into the bloodstream.
It is the soluble fiber that does the most work in cardiovascular health. When you eat high-fiber foods, this considerably increased bulk takes up more space in the stomach.
This is directly related to fullness since the stomach is a “volume counter” rather than a “calorie counter.”
According to a study issued in the Annals of Oncology, for every 10 g of dietary fiber you intake is strongly associated with a 10% lowered risk of colorectal cancer and a 5% fall in breast cancer risk. Moreover, individuals who consume the most dietary fiber (meaning more than 26 g per day) lowered their odds of the disease by about 18%, compared to individuals who consumed less than 19 grams per day.
Here is a list of 30 best high-fiber foods:
1. Chia Seeds – Fiber: 37.7g/100g (151%DV)
Chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates, and 11 grams of fiber, plus vitamins and minerals.
2. Flax Seeds – Fiber: 27.3g/100g (109%DV)
One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber, and 37 calories. Flaxseed is commonly used to improve digestive health or relieve constipation.
3. Sesame Seeds – Fiber: 16.9g/100g (68%DV)
Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber.
4. Oat Bran – Fiber: 15.4g/100g (62%DV)
Oat bran contains 50 percent more dietary fiber per serving than whole rolled oats, says chef and licensed nutritionist Monica Reinagel. Consisting of the outer husk of the whole oat grain, oat bran is a good source of both of the two types of fiber, soluble and insoluble fiber.
5. Almonds – Fiber: 11.8g/100g (47%DV)
Almonds. Almonds—and pretty much every other edible nut and seed you can think of—are good sources of fiber, packed with healthy fats and protein. A quarter-cup handful makes a good balance, with about 3 grams of fiber and around 170 calories.
6. Hazelnuts – Fiber: 11g/100g (44%DV)
Manganese in hazelnut acts as a catalyst in the synthesis of fatty acids and cholesterol. It also facilitates protein and carbohydrate metabolism. The high fiber content in hazelnuts promotes the regular movement of food and waste in the digestive tract.
7. Passion-fruit – Fiber: 10.4g/100g (42%DV)
Passion fruit is a highly nutritious fruit and contains ample vitamins and minerals. The dietary fiber of Passion fruit is particularly high, and it fulfills about 43% of our daily need for Vitamin A as well. Iron clocks at 20% and copper at 9.5% with 100 grams of passion fruit.
8. Pistachio Nuts – Fiber: 10.3g/100g (41%DV)
The best sources of fiber are unprocessed plant foods, including whole grains, vegetables, fruits, legumes, seeds, and nuts. While pistachios — and most other nuts — are richest in unsaturated fatty acids, protein, vitamins, and minerals, they also provide enough fiber per serving to qualify as a good source of fiber.
9. Figs – Fiber: 9.8g/100g (39%DV)
It slows the digestion of carbohydrates and can help stabilize blood sugar if you have diabetes. In addition, it helps lower “bad cholesterol.” This, in turn, reduces the risk of heart disease. A 40-gram serving of California Dried Fig provides 1.38 grams of soluble fiber.
10. Pecans – Fiber: 9.6g/100g (38%DV)
Pecans are rich in fiber which boosts the health of your heart by reducing the risk of coronary heart disease and preventing some forms of cancer. It also contains monounsaturated fats like oleic acid along with phenolic antioxidants that are healthy for your heart and help prevent coronary artery disease and strokes.
11. Sunflower Seeds – Fiber: 9g/100g (36%DV)
Sunflower seeds: Sunflower seeds supply healthy unsaturated fats along with a range of minerals, such as magnesium, copper, manganese, and high levels of vitamin E. One tablespoon of sunflower seeds is: 51 calories, two grams protein, 4.5 grams fat, and two grams carbs
12. Macadamia Nuts – Fiber: 8.6g/100g (34%DV)
Macadamia nuts contain beneficial dietary fibers that can help you achieve satiety and contain complex carbohydrates like lignans, hemicellulose, amylopectins, mucilage, gums, and insoluble cellulose that assist with digestive problems while reducing those nagging hunger pangs.
13. Dates – Fiber: 8g/100g (32%DV)
Dates are a staple food in the Middle East and are often consumed dried as a snack or used in sweet or savory dishes. These nutrient-rich fruits are a good source of magnesium, potassium, and vitamin B-6 and provide smaller amounts of iron, calcium, and vitamin A. Dates are also a source of insoluble fiber.
14. Lentils – Fiber: 7.9g/100g (32%DV)
The soluble fiber in lentils helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia, or diabetes, lentils are full of complex carbohydrates that can help you.
15. Chickpeas – Fiber: 7.6g/100g (30%DV)
Chickpeas are an excellent source of fiber, containing 16 percent of your daily needs in one half-cup serving. About one-third of the fiber in chickpeas is soluble fiber, making it a heart-healthy food.
16. Red Kidney Beans – Fiber: 7.4g/100g (30%DV)
Kidney beans nutrition is packed with dietary fiber, starch, antioxidants, and phenolic acids. Kidney beans are an awesome source of iron, manganese, folate, phosphorus, potassium, and magnesium.
17. Prunes – Fiber: 7.1g/100g (28%DV)
Prunes are one of the best foods you can add to your diet if you’re trying to increase your intake of fiber. As few as three medium-sized prunes are a good source of both types of dietary fiber, soluble and insoluble.
18. Elderberries – Fiber: 7g/100g (28%DV)
Elderberries may help improve your digestive regularity. They contain a significant amount of dietary fiber, which prevents constipation and reduces excessive gas, making one’s bowel movement easier to manage.
19. Lima Beans – Fiber: 7g/100g (28%DV)
Lima beans are an excellent source of molybdenum and a very good source of dietary fiber, copper, and manganese. They are good sources of folate, phosphorus, protein, potassium, vitamin B1, iron, magnesium, and vitamin B6.
20. Raisins – Fiber: 6.8g/100g (27%DV)
Raisins are loaded with fiber, potassium, iron, and other essential nutrients, but free of saturated fat and cholesterol. They’re also gluten-free. Raisins contain polyphenols, antioxidants, flavonoids, and nutrients that can benefit overall health.
21. Avocados – Fiber: 6.8g/100g (27%DV)
The creamy flesh of the avocado is a great fiber source; a two-tablespoon serving of avocado has about 2 grams of fiber and an entire fruit contains around 10 grams. Avocados are also an excellent source of mono- and polyunsaturated fats—the “good” kind that can help lower cholesterol and reduce heart-disease risk.
22. Currants – Fiber: 6.8g/100g (27%DV)
This food is very low in Saturated Fat, Cholesterol, and Sodium. It is also a good source of Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin C, and Vitamin K. The bad: A large portion of the calories in this food come from sugars. Caloric Ratio Pyramid Estimated Glycemic Load.
23. Raspberries – Fiber: 6.5g/100g (26%DV)
Raspberries and blueberries share several nutritional similarities. However, they still vary slightly in their vitamin and fiber contents and offer slightly different nutritional value.
24. Green Peas – Fiber: 5.5g/100g (22%DV)
Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus, and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium, and choline.
25. Tamarinds – Fiber: 5.1g/100g (22%DV)
Tamarind is a very valuable commodity in the world because of its nutritional components. These include a significant level of vitamin C, E, and B, calcium, iron, phosphorus, potassium, manganese, and dietary fiber.
26. Cranberries – Fiber: 4.6g/100g (18%DV)
Cranberries contain nutrients that may help control a UTI, but the amounts in cranberry juice are probably not enough to make a difference. They also contain the B vitamins thiamin, riboflavin, niacin, and vitamin B6. They are a good source of vitamin C, fiber, and vitamin E.
27. Beets – Fiber: 3.7g/100g (14%DV)
Beets are also an excellent source of folate and a very good source of manganese, potassium, and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6.
28. Pears – Fiber: 3.6g/100g (14%DV)
When it comes to fruit and fiber, pears are among the leaders of the pack. A medium-sized pear has 6 grams of dietary fiber, which, for the average person, represents 24 percent of your daily fiber needs.
29. Dandelion Greens – Fiber: 3.5g/100g (14%DV)
Dandelion greens are high in fiber, which helps your body shed waste. Other nutrients present in dandelion greens include folate, magnesium, phosphorus, and copper.
30. Carrots – Fiber: 2.8g/100g (11%DV)
Carrots are loaded with beneficial fiber. Whether you enjoy eating baby carrots as a mid-morning snack, adding shaved carrots to your lunchtime salad, or piling steamed carrots on your plate at dinner, this nutrient-dense veggie packs healthy fiber into your diet.