Dietary Fiber: Best Sources of Fiber Food

Originally posted on September 20, 2022 @ 5:32 pm

Dietary fiber is very essential to the body such that everyone need to know how best to source food that will give fiber to them. Kindly read this article to see all the possible means you can can adequate fiber in your body.

What is Dietary Fiber?

Dietary fiber is an important player in preserving excellent gut and brain health but often goes unnoticed. It is just as important as controlling micronutrient diversity and daily caloric intake.

Plant foods that can neither be digested nor absorbed by the body are referred to as fiber. It is an essential nutrient, meaning we must eat foods that contain it. It can be found in foods like vegetables, fruits, nuts, seeds, whole grains, and legumes.

Contrary to simple carbohydrates and starches, which are broken down into glucose for instant energy, fiber is an indigestible carbohydrate present in plant-based foods that aids in proper nutrient absorption.

See: Chickpea Veggie Burgers: 3 Quick Steps to Prepare the Recipes

A healthy digestive system and a gut microbiome can both be maintained by consuming the recommended amount of dietary fiber each day.

Benefits of Dietary Fiber

Dietary fiber is crucial for maintaining a healthy digestive system. This substance, which is present in foods made from plants, is in charge of more than just assisting you in going about your daily business. Without it, we wouldn’t be able to properly digest our food, which could lead to long-term digestive problems.

Here are a few more advantages of dietary fiber:

  • Enables you to feel full after eating.
  • Helps to reduce cholesterol levels.
  • Can aid in metabolism stimulation.
  • Keeps your skin looking young and radiant.
  • Lowers the danger of heart disease.

Periodic Intake of  Dietary Fiber

The recommended dietary fiber intake is 14g/1,000 kcal, according to the most recent Dietary Guidelines released in both the United States and Canada. For an average male and female, this comes to 38g and 25g, respectively.

Dietary fiber RDIs are 38 grammes for average males and 25 grammes for average females per day. Think of 6 large apples or 8 bananas to get an idea of how much this is.

Is Fiber Soluble or Insoluble

Dietary fiber has two varieties: soluble and insoluble, and it is a member of the carbohydrate family.

Insoluble fiber does not dissolve in water, so it essentially passes through your system unchanged. In contrast, soluble fiber draws water into itself to form a gel-like substance that aids in supporting regular bowel movements.

The maintenance of a balanced population of beneficial bacteria in your intestines depends on both soluble and insoluble fiber.

Would You Like More Fiber?

A few telltale symptoms could point to a need for more fiber in your diet. the largest and most typical one? Having trouble passing stool, or constipation.

Read also: What is Mediterranean Diet? Top 20 Mediterranean Diet Recipes You Should Know

You might begin to experience signs of exhaustion as a result of a buildup of toxic waste if you don’t have regular bowel movements. You’ll also increase your risk of getting hemorrhoids and possibly, over time, an uncontrollable release of faeces. Doesn’t that sound like fun?

Significance of Fiber Deficiency

Constipation is only one of the problems associated with a diet low in fiber. Bloating and gas, persistent inflammation, elevated cholesterol, weight gain, problems with blood sugar, acne, cravings, and overeating are additional signs of fiber deficiency.


  1. Constipation

Constipation, bloating, and diarrhoea are all signs that you’re not getting enough fiber in your diet. Fiber absorbs water to make bowel movements softer and to keep things moving through the digestive tract. You can imagine how things might get backed up if you lack that fiber and natural lubrication.

2. Effects of Blood Sugar

You might need more fiber if your blood glucose (sugar) levels fluctuate. Fiber assists in reducing blood sugar swings by slowing the absorption of sugars.

In order to keep hormone levels in check, prevent or treat diabetes, and treat other blood sugar conditions, it’s crucial to maintain stable blood sugar levels.

Consuming foods high in fiber can help control blood sugar levels, which can enhance sleep, prevent energy slumps, and lessen cravings.

3. Always Famished

An additional sign that you lack fiber is that you feel hungry soon after eating. Fiber promotes satiety and slows the absorption of sugars after meals, assisting in the prevention of crashes that may leave you feeling hungry, exhausted, and in need of additional carbs.

Also read: Scent Leaf and Bitter Leaf Juice: 12 Health Benefits Revealed

If you don’t get enough fiber in your diet, your blood sugar will spike after eating and crash shortly after, making you feel hungry to make up for the crash. We want to stay away from these extreme “rollercoaster swings,” and getting enough fiber can help.

4. Weight Gain

The main focus of many fiber deficiency symptoms is blood sugar regulation. Regardless of whether you actually need them, blood sugar swings make you feel more hungry and crave certain foods, like sugar and carbohydrates. Weight gain results from consuming too many calories and sugar.

Low energy, sluggish sleep, and hormonal swings are all side effects of that blood sugar rollercoaster. Exercise and a healthy diet will be challenging because of all of these factors.

It is easy to see how all of these symptoms could make it challenging to lose weight and even encourage weight gain. Adding a bowl of freshly chopped vegetables and a bowl of chopped parsley.

What are the Best Sources of Dietary Fiber

All whole plant-based foods contain fiber, which is good news. This includes grains, fruits, vegetables, legumes, nuts, seeds, and beans.

Start including more of these foods in your diet if you recognized any of the symptoms of a fiber deficiency.

Making a conscious effort to eat more whole plant-based foods will help you notice changes in your digestion, mood, and general level of energy.

What Foods Grown From Plant Do Not Contain Fiber?

Little to no fiber can be found in processed and refined grains and sugars. This includes foods like white rice and bread, as well as processed sugar and other refined foods.

It is okay to occasionally eat these foods, but as you can see, if you only ate processed foods, you would start to experience the symptoms of a fiber deficiency that we have already discussed.

See: Black Seed Oil: Amazing Health Benefits & Side Effects of Black Seed

Despite the fact that pure fruit and vegetable juices still contain soluble fiber, juice would also be appropriate here. I add homemade green vegetable juice to my diet as a source of nutrition and find it useful for doing so without consuming too much fiber.

Highest-Fiber Foods You Should Know

Nuts, seeds, fruits, vegetables, whole grains, and legumes are included in the list of foods high in fiber that is provided below. All of these food varieties contain fiber, but I only listed a few to give you an idea of some of the best sources.

There is no need to worry about the best sources of fiber because, when eating a whole food plant-based diet, you will naturally consume enough of it. You should be fine as long as you regularly eat a variety of these foods:

  1. Nuts and Seeds

Fiber, omega-3 fatty acids, antioxidants, vitamins, and minerals are all abundant in nuts and seeds. The amount of protein and fiber you consume each day can both be increased with just a few tablespoons.

Be aware that while nuts and seeds are extremely nutrient-dense, their high fat content makes them high in calories and should only be consumed in moderation. For the majority of people, 1-2 ounces per day, depending on your nutritional requirements

  • 4 grammes in 2 tablespoons of ground flax seeds
  • 7 grammes of chia seeds in 2 tablespoons
  • 2 grammes (2 tbsp) of sesame seeds
  • 5 grammes per ounce of pumpkin seeds
  • 3 grammes per ounce of sunflower seeds
  • A pound of almonds contains 3.5 grammes.
  • 2 grammes per ounce of walnuts
  • 3 grammes per ounce of shelled pistachios
  • 4 grammes per tablespoon of psyllium husk powder

In addition to being excellent, additions of salads, oatmeal, smoothies, dressings, desserts, and granola, nuts and seeds are also excellent for snacking.

Dietary fiber

2. Full Grains

A good source of fiber, B vitamins, carbohydrates, and even some protein, whole grains also contain these nutrients. Both whole grains and products made from them, like bread and pasta, are included in this section.

As all whole grains contain fiber, the list of highest whole grain sources of fiber that follows is by no means comprehensive.

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  • 10 grammes of cooked faro make up 1 cup.
  • 1/2 cup of dry rolled oats contains 10 grammes.
  • 1 cup of cooked brown rice contains 3.5 grammes.
  • 5 grammes of cooked quinoa per cup
  • 4 grammes of cooked bulgur in 1/2 cup
  • 2 grammes of fat per slice of whole wheat bread
  • 3 grammes per slice of Ezekiel bread
  • 6 grammes of whole wheat are in 1 cup of cooked pasta.

Try my baked steel cut oatmeal, faro squash salad, basil fried rice, or tempeh quinoa macro bowl for recipes using whole grains high in fiber.

3. Fruit

Fruit is a fantastic source of fiber in addition to other vital vitamins and minerals. To help meet your fiber and vitamin demands, consume 1-3 servings of fruit daily.

  • 1 medium apple weighs 4.5 grammes with skin.
  • banana: 1 medium banana has 3 grammes.
  • 3 grammes per cup of strawberries
  • 8 grammes in one cup of raspberries.
  • 1 medium pear weighs 6 grammes of pears with skin.
  • 1 cup of mango has 2.5 grammes.
  • Dark chocolate has 2 grammes of fat per ounce.

Try kale spinach smoothies, morning quinoa, banana blubbery chia overnight oats, or banana split chia seed pudding to get extra fruit.

4. Vegetables

The majority of the insoluble fiber, or roughage, that we require in our diet comes from vegetables. All veggies contain some fiber, but these stand out in particular:

  • A cup of green peas contains 9 grammes.
  • Medium carrots weigh around 2 grammes.
  • Approximately 2 grammes per small beet.
  • 5 grammes per cup of broccoli
  • Spinach contains 2.5 grammes per cup.
  • 7 grammes are in a medium artichoke.
  • One tiny potato weighs roughly 4 grammes with skin.
  • 4 grammes in 1 cup of cubed sweet potato with skin

If you want to eat more vegetables, try this sweet potato morning bowl, faro vegetable chickpea bowls, vegetable chickpea curry, or this nutritious rainbow salad on a regular basis.

5. Legumes

Beans, lentils, soy, and peanuts are all considered legumes. In addition to fiber, legumes are also good providers of protein, iron, B vitamins, minerals, and carbs.

  • A cooked 1/2 cup of chickpeas contains 6 grammes.
  • Cooked 1/2 cup of black beans has 7 grammes.
  • A cooked 1/2 cup of kidney beans contains 6 grammes.
  • 7 grammes in 3 ounces of tempeh (which contains probiotics).
  • Lentils, which come in all the same kinds, have 12 grammes per cooked 1/2 cup.

The lentil nourish bowl, black bean soup, lentil quinoa curry, or Thai red curry lentils are some dishes for legumes that are high in fiber. Green lentils that are dry and being poured into a pot on the heat.

Suggestions For Improved Fiber

Adding additional fiber to your diet is simple in these 15 methods.

  1. Eat one apple per day. Apples have a high fiber content and function as a prebiotic.
  2. Make a coconut yoghurt bowl with berries, ground flax seeds, and high-fiber whole grain cereal on top.
  3. Consume hummus-dipped raw vegetables as a snack, such as broccoli and carrots.
  4. A daily serving of 1 ounce of raw nuts, such as almonds, pecans, walnuts, or mixed nuts, is recommended.
  5. Consume a serving of chickpeas, kidney beans, or black beans of 1/2 to 1 cup every day. To get your daily serving, just add a scoop to salads or prepare homemade black bean or chickpea soup.
  6. Consider a lentil dish like my curried red lentil soup, lentil quinoa bowl, or coconut red lentil dahl.
  7. Make a daily salad commitment of one. Use this common rainbow salad as motivation.
  8. A nutritious dessert to enjoy is dried apricots, dates, figs, peaches, or pears.
  9. Instead of rice, try a range of nutritious grains like bulgur, amaranth, or barley.
  10. Pick pasta, bread, and tortillas made from whole grains.
  11. Edamame is a high-protein, high-fiber food.
  12. Oatmeal, smoothies, and baking all benefit from a teaspoon of flax.
  13. Frequently drink a berry and vegetable-filled green smoothie. Try my kale-spinach-mixed-berry, green monster, or mixed-berry smoothie.
  14. Enjoy a popcorn snack.
  15. Test out chia pudding. A tasty dessert, breakfast, or snack is chia pudding. Try my sweet potato chia pudding, chocolate chia pudding, or coconut yoghurt chia pudding.

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