Dietary fiber is a magical substance that keeps your body functioning properly. Fiber also helps reduce cholesterol, lowers the risk of heart disease, and aids in reducing the risk of other diseases such as colorectal cancer. Additionally, it prevents blood sugar spikes and promotes a longer feeling of fullness, which can help with weight loss.
Quoting Anna Taylor, a registered dietitian (RD), “Fiber can perform many interesting functions in the body.”
How can we obtain fiber?
Fiber comes from plants, so don’t look for it in your chicken dinner. But the plant kingdom has plenty to offer, and the best sources of dietary fiber will surprise you.
Taylor suggests consuming 25 to 35 grams of fiber daily.
Fiber-rich food sources:
Lentils
All legumes are excellent sources of fiber, but lentils are a nutritional powerhouse. They are low in fat, high in protein, and packed with fiber. They are a staple in various cuisines.
Fiber content in lentils: 1 cup, cooked = 18 grams of fiber
Chickpeas
Chickpeas are a good source of soluble fiber and a low-calorie, fat-free food rich in essential B vitamins and several minerals. They also provide energy as a carbohydrate.
Fiber content in chickpeas: 1 cup, cooked = 16 grams of fiber
Quinoa
This super grain-like food is gluten-free and packed with fiber. It is a complete protein, making it an ideal meat substitute. It is rich in iron, supporting brain health, and also contains vitamin B2, which keeps brain and muscle cells healthy.
Buying Quinoa
Properties of Quinoa
Fiber content in quinoa: 1 cup, cooked = 5 grams of fiber
Black Beans
In general, beans have relatively high fiber content, and black beans top the list. Black beans are also rich in protein, potassium, and antioxidants, making them a delicious and healthy choice.
Fiber content: 1 cup, canned (no salt added) = 15 grams of fiber
Pinto Beans
Whether whole or mashed, these popular beans are versatile and nutritious. They are low in carbohydrates and high in fiber, protein, and other essential vitamins and minerals your body needs.
Fiber content: 1 cup, cooked = 15 grams of fiber
Chickpeas
Chickpeas are considered one of the favorite legumes and are rich in fiber. Legumes, in general, are among the best sources of protein and fiber, helping to keep you full and providing amazing nutritional compounds.
Fiber content: 1 cup, cooked = 12 grams of fiber
Chia Seeds
A tablespoon of chia seeds can do wonders for you. Chia seeds are incredibly rich in fiber, contain omega-3 fatty acids, and are a good source of protein.
Fiber content: 2 tablespoons = 10 grams of fiber
Blackberries
Taylor explains, “All types of berries are beneficial for you, but blackberries are among the highest in fiber, and of course, they are delicious too.” Blackberries are also packed with antioxidants and healthy polyphenols, reducing oxidative stress and lowering the risk of diseases.
Fiber content: 1 cup = 8 grams of fiber
Blackberries
Blackberries are juicy and sweet, and nature’s dessert. Like raspberries, these little gems are packed with antioxidants that help your body fight oxidative stress and stay healthy. They can also improve your blood sugar levels and aid in reducing inflammation.
Fiber content: 1 cup = 7.5 grams of fiber
Bran Pasta
Carbohydrates sometimes get a bad rap, but whole grains are an excellent source of fiber. They are also rich in healthy plant-based nutrients believed to help prevent various diseases.
Fiber content: 1 cup cooked = 7 grams of fiber
Oats
Oats are delicious grains that are often overlooked. A comforting, nutty flavor, they are a nutritious whole grain packed with essential vitamins and minerals. They are also very filling, which can help prevent overeating.
Pears
These early winter fruits are an excellent source of fiber compared to many other fruits. Pears, especially, are rich in soluble fiber that slows digestion and reduces cholesterol.
Fiber content: 1 medium pear = 6 grams of fiber
Almonds
These nuts are full of unsaturated fats (the healthy kind) believed to reduce the risk of heart disease. In addition to a hefty dose of fiber, they also contain about 6 grams of protein per serving and make an excellent on-the-go snack.
Fiber content: 23 almonds = 6 grams of fiber
Steel-Cut Oats
Steel-cut oats, a classic healthy breakfast option, contain one to two grams of fiber because they are rich in both insoluble and soluble fiber. They also contain a type of soluble fiber called beta-glucan, which may help control blood sugar by slowing the absorption of glucose into the bloodstream. Beta-glucan has also been shown to help lower total and LDL cholesterol levels. Half a cup of steel-cut oats provides other important vitamins and minerals as well.
Fiber content: 1 cup cooked = 5 grams of fiber
Broccoli
This leafy green vegetable is rich in both soluble and insoluble fiber, along with vitamins C and B9, potassium, and more. It is also believed to reduce the risk of certain cancers.
Fiber content: 1 cup, chopped = 5 grams of fiber
Hass Avocado
Hass avocados are a good source of healthy fats, and unlike most fiber-rich foods, you can use them as a condiment!
Fiber content: Half an avocado = 5 grams of fiber
Brussels Sprouts
These leafy green vegetables are a good source of fiber and are also packed with antioxidants like vitamins C and K. Taylor simply says, “Brussels sprouts are amazing.”
Fiber content: 1 cup, cooked = 4 grams of fiber
Ground Flaxseed
Flaxseeds are a tiny superfood with numerous health benefits. These incredible seeds are rich in fiber, full of plant-based nutrients, and packed with protein.
Fiber content: 1 tablespoon = 2 grams of fiber
Can you get enough fiber from food alone?
Taylor assures, “You can definitely get enough fiber from the foods you eat, but the data shows that most Americans don’t do that.”
The U.S. Department of Agriculture’s dietary guidelines for Americans 2020-2025 label fiber as a “public health concern” and report that over 90% of women and 97% of men do not get enough fiber.
“When you don’t get enough fiber, you may experience constipation and other digestive issues, in addition to an increased risk of heart disease, type 2 diabetes, and colorectal cancer.”
The best approach is to get your fiber from food, but if you can’t incorporate enough of it into your diet, your doctor may recommend fiber supplements.
Points to Know Before Consuming Fiber!
Before diving into a bowl of fiber, a word of caution: “Gradually add more fiber to your diet. If your body is not accustomed to high levels of fiber, consuming too much can cause bloating and muscle cramps.
To prevent this bloated feeling, gradually increase your consumption of high-fiber foods over a few weeks.
Another important point: “When adding fiber to your diet, be sure to drink enough water.” Fiber absorbs water, which is good, but if you’re not adequately hydrated, it can cause constipation. To maintain regularity, drink at least 2 liters of fluids per day.
By gradually and consistently increasing your fiber intake and drinking plenty of fluids, your body can better adjust.
Frequently Asked Questions
What is dietary fiber?
Dietary fiber is a food substance that helps regulate your body’s functions.
What benefits does fiber have for our bodies?
Fiber reduces the risk of heart disease, helps prevent blood sugar spikes, aids in lowering cholesterol, reduces the risk of colorectal cancer, and more.
Does consuming fiber effectively prevent cancer?
Yes, fiber reduces the risk of colorectal cancer.
Does consuming fiber contribute to weight loss?
Yes, consuming fiber makes you feel full and helps with weight loss.
Which foods contain fiber?
Quinoa is one of the best sources of dietary fiber.
Is fiber suitable for treating constipation?
Yes, fiber helps regulate bowel movements and prevents constipation.
What are the symptoms of fiber deficiency in the body?
Symptoms of fiber deficiency include fatigue, inflammation and bloating, hunger, constipation, and fluctuating blood sugar levels.
How should dietary fiber be consumed?
Gradually add fiber to your diet and drink enough water along with it.
