What Is Fiber? Why Do You Need It?
Fiber is a class of non-digestible, complex carbohydrates. It can be found in plants or added to foods. The primary role of different types of fiber is to act as prebiotics.
As prebiotics, they promote the activity of good bacteria in the gut (gut microbiota). Another crucial role of fiber is to maintain blood cholesterol levels. This activity is mainly attributed to soluble fiber. Soluble fiber is commonly found in fruits, legumes, and oats.
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.
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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.
Top Fiber-rich Food Groups
Vegetables
Example of vegetables rich in fiber,
- Peas
- Artichokes
- Brussels sprouts
- Turnips (green, boiled)
- Broccoli (boiled)
- Potato (baked with skin)
- Corn
- Spinach
- Collards (cooked)
- Sweet potato (baked in skin)
- Pumpkin (canned)
- Winter squash (cooked)
- Carrot (raw)
- Cauliflower (boiled)
- Onions (boiled)
Fruits
- Pear (raw)
- Avocado
- Apple (with skin)
- Raspberries
- Blackberries
- Prunes (stewed)
- Figs (dried)
- Blueberries
- Strawberries
- Peaches (dried)
- Banana
- Orange
- Guava
- Dates
- Apricots (dried)
- Raisins
Legumes And Lentils
- Black beans
- Pink beans
- Adzuki beans
- Baked beans
- Lima beans
- Lentils
- Navy beans (cooked)
- Small white beans (cooked)
- Yellow beans (cooked)
- Cranberry (roman) (beans, cooked)
- French beans (cooked)
- Split peas (cooked)
- Chickpeas (cooked)
- Pinto beans (cooked)
- Mung beans (cooked)
- Kidney beans (all types, cooked)
- Pigeon peas (cooked)
- Cowpeas (cooked)
- Soybeans (cooked)
- Broad beans (fava beans) (cooked)
- Green peas (fresh, frozen) (cooked)
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Nuts And Seeds
- Sunflower seeds (toasted)
- European chestnuts
- Butternuts (dried)
- Pumpkin seeds (whole, roasted)
- Coconut meat (desiccated)
- Chia seeds (dried)
- Almonds
- Pistachios (dry roasted)
- Pecans (oil roasted)
- Hazelnuts or filberts
- Peanuts
- Walnuts
- Cashews
Grains, Cereals, Snacks, And Pasta
- High-fiber bran ready-to-eat cereal
- Spaghetti (whole wheat)
- Wheat bran flakes ready-to-eat cereal
- Plain rye wafer crackers
- Oatmeal
- Brown rice (cooked)
- Popcorn (air-popped)
- Pearled barley (cooked)
- Oat bran muffin
- Whole wheat paratha bread
- Quinoa (cooked)
- Bread (whole wheat)
- Pancakes
- White rice