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.
The daily average value of fiber-rich foods for an adult is 25 grams (between 20 and 35 g, according to the American Dietetic Association). 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 older than three years old by adding five to their age in years (years +5). For example, for a ten-year-old child, the amount would be 15 grams.
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 types of fiber, 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 serves as 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
| Olive oil | 0 g |
| Brown sugar | 0 g |
| White sugar | 0 g |
| Honey | 0.200 g |
| Cucumber | 0.800 g |
| Red tomato | 1.10 g |
| Potato | 1.60 g |
| White bread | 2.30 g |
| Cauliflower | 2.50 g |
| Apple | 2.70 g |
| Whole-grain rice | 3.40 g |
| Peas | 5.10 g |
| Artichoke | 5.40 g |
| Raspberry | 6.80 g |
| Prune | 7.10 g |
| Date | 7.50 g |
| Oats | 10.6 g |
| Almond | 10.9 g |
| Whole-wheat flour | 12.2 g |
| Light rye flour | 14.6 g |
| Barley | 17.3 g |
| Lentils | 30.5 g |
| Bran | 42.8 g |
| Milk | 0 g |
| Fish | 0 g |
| Shellfish | 0 g |
| Meat | 0 g |
| Meat products | 0 g |
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]
