All fiber-rich foods are exclusively plant-based. Plant-based foods all contain some fiber in their natural state, particularly whole grains (unrefined) and legumes.
According to the American Dietetic Association, the daily average value of fiber-rich foods for adults is 25 grams (between 20 and 35 g). To achieve this amount is not a problem with a plant-based diet. However, this is not the case in diets primarily based on animal products.
You can determine the minimum amount of daily fiber via fiber-rich foods for children over three years old by adding five to their age in years (+5). For example, the amount would be 15 grams for a ten-year-old child.
- Special Features – 300 psyllium husk fiber capsules with an inulin and acacia complex, authentic Indian psyllium source, rich in soluble fiber.
- Benefits & Use – 3-in-1 digestive health support from essential dietary fiber and naturally occurring prebiotics.
- Supply & Servings – 300 capsules per bottle, 3 capsules per serving, 100-day supply, 1,500mg complex from 1,395mg of Psyllium Husk Hulls, 75mg of Chicory Root Inulin, and 30mg of Acacia Senegal.
Chemical Composition and Description of Fiber
Dietetic fiber is formed by various substances such as cellulose, hemicellulose, pectin, gums, mucilage, and other polysaccharides sharing the following characteristics:
- They are of plant origin.
- They are generally found in the plant’s cell walls, although some fiber types, such as gums and mucilage, are found in the cellular cytoplasm.
- They are indigestible in the small intestine. Some are partially digested by bacteria in the colon, causing flatulence.
Function
- It reduces the risk of constipation and accompanying disorders, such as colon diverticulosis, colon cancer, and hemorrhoids. This protective effect is mainly performed by insoluble fiber.
- It contributes to the avoidance of excess cholesterol, particularly soluble fiber.
- It is an emollient and protects the intestinal mucosa, particularly soluble fiber.
- It improves diabetes.
Fiber deficiency symptoms include constipation, diverticulosis, arteriosclerosis, and greater cancer risk.
Too much fiber can reduce the absorption of iron, zinc, and other minerals. Excessive insoluble fiber can irritate the intestine, producing colitis.
Loss during the processing of foods: refined grains lose as much as 95% of their fiber.
Fiber-Rich Foods List
Dietary fiber is found exclusively in plant-based foods. These foods contain some fiber, particularly whole grains (unrefined) and legumes in their natural state.
Frequently Asked Question
I know fiber is good, but what are the benefits beyond regularity?
Fiber plays a starring role in various health aspects:
Gut health: Nourishes your gut microbiome, promoting diversity and supporting immune function.
Blood sugar control: Soluble fiber reduces sugar absorption, preventing spikes and aiding diabetes management.
Cholesterol: Fiber binds cholesterol in the gut, reducing LDL (“bad”) cholesterol levels and promoting heart health.
Weight management: Fiber keeps you fuller for longer, potentially aiding weight control and reducing overall calorie intake.
Digestive health: Both soluble and insoluble fiber contribute to smooth digestion, reducing constipation and promoting regularity.
Are there different types of fiber, and do they matter?
Absolutely! There are two main types:
Soluble fiber: Intestinal gel-like material formation that affects blood sugar and cholesterol levels and slows digestion. Psyllium husk, fruits, grains, and beans all contain this substance.
Insoluble fiber: Increases stool bulk, which facilitates regularity and digestion. Present in nuts, veggies, and whole grains.
How much fiber should I aim for, and how can I increase my intake strategically?
Aim for 25-35 grams of fiber per day. Here’s how to strategically boost your intake:
Swap refined grains for whole grains: Choose whole-wheat bread, brown rice, quinoa, and oats.
Load up on veggies: Commit to a varied diet by including cruciferous vegetables such as Brussels sprouts and broccoli.
Embrace legumes: Beans, lentils, and chickpeas are fiber powerhouses.
Snack smart: Opt for nuts, seeds, and fruits with the skin on.
Fiber supplements: Consider adding psyllium husk or inulin for a targeted fiber boost, but consult your doctor first.
What existing disadvantages are associated with rising fiber consumption?
While rare, some may experience bloating, gas, or cramps when increasing fiber. Start gradually, drink plenty of water, and listen to your body.
Can I get too much fiber?
Excessively high fiber intake can hinder nutrient absorption. Stick to the recommended daily intake and prioritize variety in your fiber sources.
Any tips for incorporating fiber into delicious meals and snacks?
Get creative! Blend frozen berries and spinach into smoothies, add lentils to soups and stews, sprinkle chia seeds on yogurt, or make baked goods with whole-wheat flour and grated veg
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 388. Print. [fiber-rich foods]
- Academy of Nutrition and Dietetics: “Fiber: Essential for a Healthy Diet”
- American Heart Association: “Fiber and Heart Health”
- Harvard Health Publishing: “Fiber: A diet must-have for good health”
- Mayo Clinic: “Dietary fiber: Essential for a healthy diet”
- National Institute of Diabetes and Digestive and Kidney Diseases: “Fiber”
- The American Journal of Clinical Nutrition: “Dietary fiber and risk factors for cardiovascular disease and diabetes”
- The Journal of Nutrition: “Dietary fiber and prebiotics in the prevention of colorectal cancer”
- The Fiber Optic Association: “Fiber FAQs” (used to ensure the terminology for different fiber types was consistent across both dietary and optical fiber references)
Last update on 2024-04-22 / Affiliate links / Images from Amazon Product Advertising API