24 Best Fiber Rich Foods!

These are the best fiber-rich foods that everyone should know, as these are essential nutrients for the proper functioning of the body. Its consumption is recognized as necessary by Brazilian legislation, which recommends a daily intake of 25 g to 30 g for healthy adults.

Therefore, the first role of fibers is to promote intestinal transit, being essential for those who suffer from constipation problems . They also participate in the maintenance of the intestinal flora and help to prevent Colon Cancer .

Fibers are also great allies for those who are on a diet, as they give the feeling of satiety and collaborate in weight control. In this context, they are able to capture fat cells, reducing bad cholesterol , and stabilize blood glucose levels, which makes the absorption of sugar by the body slower – hence fiber is essential nutrients for diabetics.

To enjoy the benefits generated by fibers, it is essential to drink plenty of water. Otherwise, they do not swell and can have reverse effects on the body, such as entrapment of the intestines. Therefore, it is important to balance the consumption of both items.

Health benefits of fiber:

Foods rich in fiber are mainly those of plant origin, such as fruits, vegetables, legumes, cereals such as brown rice and corn , beans , chickpeas  and dried fruits. Adequate consumption of fiber in food is important to maintain health and prevent diseases, as they are responsible for the following benefits in the body:

  • Combat constipation , as they accelerate intestinal transit;
  • Help to lose weight, as they increase the feeling of satiety;
  • Control diabetes, as they help to lower blood sugar levels;
  • Lower cholesterol and triglycerides, as they reduce the absorption of fats in the intestine and the increase in blood sugar;
  • Maintain the health of the intestinal flora, as they serve as food for the beneficial bacteria that are naturally present in the intestine;

To combat constipation , it is important to remember that in addition to increasing fiber consumption, water intake should also be increased, as water hydrates fibers and the intestines, facilitating the passage of feces. If you can’t drink 2 liters of water a day.

Improves fiber-rich foods:

1. Pera:

Pear is one of the main fiber rich foods . In addition, pear  is a popular, tasty and nutritious fruit, one of the best sources of fiber in fruits.

Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.

2. Strawberry:

Strawberries are incredibly delicious and are among the most nutritious fruits as they are loaded with Vitamin C , Manganese and all sorts of powerful antioxidants, making them one of the best foods.

Fiber content: 3 grams in a cup, or 2 grams per 100 grams.

3. Avocado:

Avocados are different from most fruits and are a good choice for fiber-rich foods . Instead of being high in carbs, it’s loaded with healthy fats. Avocados are very rich in Vitamin C , Potassium , Magnesium , Vitamin A and several different B vitamins. They also have numerous health benefits.

Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams.

4. Apple:

In addition to being one of the best fiber-rich foods , apples are a good source of many nutrients, including Vitamin C , Vitamin B6 , and Potassium .

Fiber content: 3.1 grams in a  medium-sized apple , or 2.6 grams per 100 grams.

5. Broccoli:

Broccoli is a type of cruciferous vegetable and one of the most fiber -rich, nutrient-dense foods on the planet. It is loaded with Vitamin C , Vitamin K , folate, B vitamins, Potassium , Iron and Manganese , and contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein compared to most vegetables . 

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams.

6. Artichoke:

Artichoke is a vegetable that has many nutrients, and is one of the best fiber-rich foods.

Fiber content: 6.9 grams in an artichoke , or 5.4 grams per 100 grams.

7. Brussels sprouts:

Brussels sprouts are a good fiber – rich food alternative . Additionally, it is a type of cruciferous vegetable that is related to broccoli . Brussels sprouts  are rich in Vitamin K , Potassium , folate and potent cancer-fighting antioxidants.

Fiber content: 3.3 grams per cup, or 3.8 grams per 100 grams.

8. Lentil:

Lentils are extremely healthy and nutritious, and are considered a good option for fiber-rich foods . They are very high in protein and loaded with all sorts of important nutrients.

Fiber content: 15.6 grams per cup of cooked lentils , or 7.9 per 100 grams.

9. Chickpeas:

Chickpeas are another type of legume that is loaded with nutrients including minerals and protein and is one of the fiber-rich foods .

Fiber content: 12.5 grams per cup of cooked chickpeas , or 7.6 per 100 grams.

10. Quinoa:

Quinoa is one of the  best fiber-rich food options. In addition, it is a pseudo-cereal that has become incredibly popular among health seekers in recent years. It’s loaded with all sorts of nutrients, including protein, Magnesium , Iron , Zinc , Potassium , and antioxidants, to name a few.

Fiber content: 1.6 grams per cup of cooked Quinoa , or 2.8 per 100 grams.

11. Almonds:

Almonds are rich in many nutrients, including healthy fats, Vitamin E , Manganese and Magnesium .

Fiber content: 3.5 grams per ounce, or 12.5 grams per 100 grams.

12. Sweet potato:

Sweet Potatoes  are considered one of the top fiber-rich foods. Also,  Sweet Potato  is a popular tuber that has a delicious sweet taste. It is rich in beta-carotene, B vitamins and various minerals.

Fiber Content: A medium-sized sweet potato (without the skin) contains 3.8 grams of fiber, or 2.5 grams per 100 grams.

13. Dark chocolate:

Dark chocolate is undeniably a delicious food. It is also surprisingly rich in nutrients and antioxidants. Fiber content: 3.1 grams in a 1 ounce piece, or 10.9 grams per 100 grams.

Just make sure you choose dark chocolate with a high cocoa content (70-95% or more), not high-sugar ones. Fiber should be part of a real diet.

14. Oats:

Already 100 g of oat flakes bring approximately 9.5 g of fiber. Oats still contain B vitamins and proteins.

15. Brown rice:

A serving equivalent to a cup of cooked brown rice provides 3.5 g of the substance. Brown rice also provides Magnesium and Calcium .

16. Banana:

The nutrient is also present in Banana : 3.1 g are found in a medium-sized unit of the fruit. Banana is  also a good source of potassium and magnesium .

17. Orange:

3.1 g of fiber per unit of average size is also the value found in Orange . The fruit is still rich in Vitamin C : there are more than 50 mg for every 100 of orange .

18. Dry Fig:

Each medium-sized dried fig has 0.8 g of fiber. Proteins and Potassium are also found in Figs .

19. Raisins:

Every 100 g of raisins contains approximately 3.6 g of the nutrient. Rich in Magnesium ,  raisins  are still a source of Magnesium and Vitamin C.

20. Wholemeal bread:

In turn, an average slice of wholegrain bread is composed of 1.1 g of the substance. In addition, an average slice of wholegrain bread contains approximately 2.35 g of protein.

21. Black beans:

One cup of black beans provides 15 g of fiber. Already 100 g of food brings 160 mg of calcium, 160 mg of magnesium and 8.7 mg of iron.

22. Flaxseeds:

In one tablespoon of ground flaxseed there are 1.9 grams of fiber.

23. Corn:

In a 120g serving of cooked corn there are 3.2 grams of fiber.

24. Carrot:

And a medium-sized raw carrot contains 1.7 of the substance. The little orange also contains vitamin A, vitamin C , calcium, iron and magnesium .

Why is consuming fiber so important?

Regular consumption of fiber-rich foods promotes better functioning of the body, which offers a number of health benefits. The main ones are:

  • Regulation of intestinal transit and health of the digestive tract;
  • Protection of the intestine against infections, for having beneficial bacteria;
  • Weight control due to the feeling of prolonged satiety, reducing hunger;
  • Reduction in the risk of diverticulitis, a common inflammation of the intestine;
  • Protection against heart disease and metabolic syndrome related to increased blood pressure, insulin levels and weight;
  • Protection against respiratory diseases , according to a study published by the American Journal of Epidemiology.
  • In addition to being allies in bowel control, fibers are also important in the prevention of colon and rectal cancer.

What is the difference between soluble and insoluble fiber?

According to the nutritionist, the fibers present in food can be divided into two groups: soluble and insoluble. In addition, the soluble ones, which have great water retention capacity, forming a kind of gel in the digestive tract and helping to control blood glucose and cholesterol levels. And the insoluble ones, which act as a kind of “brush” that cleans the colon, improving the functioning of the intestine.

Prune and oat smoothie for constipation:


– 2 tablespoons of oats.
– 5 Plums , pitted (can be in syrup).
– 1 spoon of flaxseed.
– 200 ml of water (1 glass).

Preparation mode:

  1. Blend all the ingredients in a blender until you get a more or less homogeneous drink.
  2. Don’t strain. Preferably drink on an empty stomach.

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