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5 Amazing Fiber Rich Foods That Are Super Healthy

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There are numerous nutrition foods on the planet that nourish us for better health, growth and development of living organisms.

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As nutrition deficiency would lead to major health risks, it is important to identify the foods of nutrition with their food groups and classes.

After all, health is so important that we should take care of all necessary steps towards well-being. precautions. We’ve presented our readers with numerous superfoods in our blog to clarify readers concerns about healthy lifestyle, natural weight loss, appearance, health disorders etc.

Here we would like to present our readers with yet another class of such elements with rich nourishment factors, namely, ‘Fiber or ‘Fibre Rich Foods’.

7 Quick Fiber Food Facts To Begin With:

  • Fiber is essentially a carbohydrate.
  • It is either soluble or insoluble.
  • Dietary fiber is a plant-based food.
  • Contains polysaccharides.
  • Foods with rich fiber are nutrient-dense since it gives various positive health effects.
  • Dietary fiber is a source of mainly Vitamin A & C.
  • Fiber foods are composed of sodium, calcium, and iron mainly.

5 Sources of Fiber Rich Food:

Foods contain fiber insoluble or insoluble form. Nutritionists recommend to include both these forms in the diet.  Dietary Fibre or Fiber is found in all major categories of foods as below:

1. Vegetables:

Vegetables are well-known sources of fibre or fiber, such as beets, broccoli, cabbage (savoy cabbage, red cabbage), kale, romaine, tomatoes, spinach, corn, cauliflower, brussels sprouts, avocado etc.

2. Fruits:

Popular fruit sources of fiber are oranges, prunes, kiwis, papaya, a variety of berries (blackberries, raspberries, strawberries, gooseberries, loganberries, elderberries, blueberries etc.) grapefruits, guava, bananas, apples, peaches, figs, stratfruit etc.

3. Nuts and Seeds:

Popular sources in this group include peanuts, walnuts, almonds, sunflower seeds, cashews, sesame seeds, pumpkin seeds, etc.

4. Grains & Cereals:

grains and cereals with rich fiber sources include millet, barley, wheat, brown rice, whole grain, oats, wild rice etc.

5. Legumes:

Legumes with fiber, are beans varieties (black beans, kidney beans, soybeans, navy beans, lima beans, mung beans, French beans, yellow beans), lentils, cowpeas etc that contain high fibre.

Fiber Rich Food Table By TruWeight’s Expert Nutritionist.

Food GroupFood ItemAmount Of Fiber (g)
Cereals and GrainsWheat12.5
Maize11.9
Ragi11.5
Bajra11.3
Jowar9.7
Pulses and LegumesBengal Gram Whole28.3
Red Gram Whole22.6
Black Gram Whole20.3
Green Gram Whole16.7
Lentil Whole15.8
Leafy VegetablesCurry Leaves16.3
Tamarind Leaves10.5
Drumstick Leaves9.0
Agathi8.4
Ponnagani7.9
Roots and TubersCarrot4.4
Yam4.2
Sweet Potato3.9
Beet Root3.5
Colocasia3.0
Other VegetablesBroad Bean8.9
Peas Green8.6
Brinjal6.3
Drumstick5.8
Onion Stalks5.1
FruitsSapota10.9
Guava8.5
Dates Fry8.3
Dates Fresh7.7
Amla7.3

10 Health Benefits of Fiber Rich Food

1. Nutrition and Fiber

Fiber helps absorb nutrients such as minerals, vitamins and therefore captures as much nutrition as possible out of the foods we eat.

2. Dietary Fiber (or Fibre) For Digestion:

Fibers combine with food water to form a gel which eases digestion process. In addition, fiber-rich foods containing insoluble fiber, help with excretion by making the stool bulky.

As a result, dietary fibre foods are well known for resolving gastro-intestinal issues such as constipation stomach or gas troubles.

fiber rich foods for digestion
Fiber improves digestion

3. Fiber For Weight Loss:

The slow process of chewing, digestion and sugar absorption, makes you feel full for a longer period, consequently, helping you control weight gain and achieve effective weight loss.

fiber rich foods for weight loss
fiber helps with weight loss

4. Blood Sugar Control With Dietary Fibre:

Fiber controls absorption of sugar into the bloodstream, As a result, it regulates the increase in blood sugar levels.

5. Dietary Fibre For Heart:

Fiber-rich foods have the ability to control blood sugar level and also to lower cholesterol, fiber-rich foods are considered more effective towards improving health of heart and reducing heart risks and strokes.

fiber rich foods for heart
fiber helps with heart

6. Fiber For Diabetes:

Dietary fibre regulates sugar levels consequently minimizes diabetes.

7. Fiber For Kidney Stones:

Dietary fiber or fiber reduces the risk of formation of kidney stones, by sweetening toxins and also by removing excess calcium and oxalates.

fiber rich foods for kidneys stones
fiber helps with kidneys

8. Cancer and Fiber:

Most noteworthy, fiber-rich foods are low-calorie foods, that help you manage a healthy weight, consequently reducing risks of cancer.

9. Fiber For Skin:

Increases skin moisturization by facilitating melanin pigment.

Dietary fibre filters waste, unwanted fats, toxins and other impurities from liver and kidneys thereby cleansing skin which in turn, helps with skin appearance.

Acne rashes, pimple breakouts, skin scarring may be caused sometimes by gastric troubles.

As fiber is very good for digestion and gastrointestinal issues, it helps resolve these problems.

10. Fiber For Hair:

Fiber promotes secretion of melanin pigment improving hair colour, furthermore, it delays hair whitening.

To conclude, all the varieties of nutrition is essential for good health. But the choices of sources and quantities vary from person to person.

The health issues, physical characteristics and other factors related to different individuals determine what levels and types of Nutrition and diet, are required for healthy living.

Fiber-rich foods belong to essential nutrition classes that should definitely make it your diet. We’ve made a best possible effort to list the good sources of dietary fibre here along with the most important health benefits.

So understand your health issues, know your body composition, adjust your levels and let the fiber work and do the rest for you.

‘FAQs On Fiber Rich Foods’

1. What foods are high in soluble fiber?

Oat, lentils, peanuts, beans, bran, and barley are rich in soluble fibre.

2. What foods are high in insoluble fiber?

Brussel sprouts, sweet potato, asparagus, strawberries, walnuts are good sources of insoluble fiber. Insoluble fibre helps with bowel movements, reduce pain and inflammation, haemorrhoids.

3. Which type of fiber helps with digestion?

Soluble type of fibre is good for digestion.

4. What does insoluble fiber help with?

Insoluble fibre helps with bowel movements, reduce pain and inflammation, haemorrhoids etc. 

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11 Comments
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  5. priya says

    All these above food are more healthy . Keep sharing like this, Thanks for sharing.

  6. Jessica says

    Consuming fibre rich foods are beneficial to your child in many ways.

    1. mehnaz says

      Hi Jessica,
      Yes, fibre-rich foods can be great for kids too. Especially, these foods will help in improving their digestive system. Just keep an eye on their daily fibre requirements and smartly sneak these fibre rich foods into their diet. 🙂