What Is Fiber? Why Do You Need It?
Fiber is a class of non-digestible, complex carbohydrates. It can be found in plants or is added to foods. The primary role of different classes of fiber is to act as prebiotics (1). As prebiotics, they promote the activity of the good bacteria in the gut (gut microbiota). Another crucial role of fiber is to maintain blood cholesterol levels. This activity is particularly attributed to soluble fiber. Soluble fiber is commonly found in fruits, legumes, and oats (1). The other class of fiber, insoluble fiber, is associated with the prevention of constipation and appetite control. Insoluble fiber is found in wheat, bran, and vegetables (1). In this article, we have presented a list of high-fiber foods. We have categorized them into five major groups. You must have eaten a few or maybe all of them without knowing the amount of fiber they contain. Scroll down and pick your favorites!
Top 7 Fiber-rich Food Groups
1. Vegetables
Source: (1), (2), (3)
2. Fruits (Fresh And Dried)
Source: (1), (2), (3)
3. Legumes And Lentils
Source: (2), (3), (4)
4. Nuts And Seeds
Source: (2), (3), (5) ,(6)
5. Grains, Cereals, Snacks, And Pasta
Source: (2), (3), (6) Those are the exhaustive lists of high-fiber foods we compiled for you. Hope you found your favorites in them. All you have to do is add them to your daily meals using fun and quick recipes. But before you proceed, you should know how much fiber you should eat.
How Much Fiber Do You Need?
The amount of fiber you need depends on your age and gender. Following is the USDA recommendation: We also recommend you to schedule a session with a nutritionist/dietitian. They can frame a customized fiber-rich diet keeping your medical history in mind. Is egg high in fiber? Check out the infographic below to know which are the top high-fiber foods you can consume for glowing skin and luscious locks. No, eggs do not contain fiber. What drinks are good for fiber? Prune juice is high in fiber. Chia water, and fruit and vegetable smoothies also contain fiber. Is milk high in fiber? No, milk does not contain fiber. Is chicken high in fiber? No, chicken does not contain fiber.
