Fiber is a carbohydrate which can’t be digested by your body.

Unlike the other carbohydrates fiber

doesn’t break down into glucose, it will pass through your stomach, intestines and then out of your body
undigested.

You must be thinking if fiber doesn’t get digested by your body, why foods rich in fiber is considered to
be healthy and how it can benefit your body if it doesn’t react within your body.

There are two types of fibers:

Soluble fiber: These are fibers which dissolve in water to form a sticky substance like gel. Soluble fiber is
known to aid in lowering cholesterol and blood sugar level.

Some of the best sources of soluble fibers are; nuts, lentils, oatmeal, apples, citrus fruits, beans,
blueberries and carrots.

Insoluble Fiber: These are the group of fibers which are not soluble in water. It doesn’t get dissolved in
water but it helps food to pass through your digestive tract, improving the process of digestion and
prevents constipation.

Some of the best sources of insoluble fibers are; whole wheat flour, potatoes, tomatoes, legumes,
wheat, rice etc.

Children and adults need at least 20 to 30 grams of fibre per day for good health, but most
Americans get only about 15 grams a day. Great sources are whole fruits and vegetables, whole
grains, and beans.

The best sources of fiber are whole grain foods, fresh fruits and vegetables, legumes, and nuts.

Some tips for increasing fiber intake:

 Eat whole fruits instead of drinking fruit juices.

 Replace white rice, bread, and pasta with brown rice and whole grain products.

 For breakfast, choose cereals that have whole grain as their first ingredient.

 Snack on raw vegetables instead of chips, crackers, or chocolate bars.

 Substitute beans or legumes for meat two to three times per week in chilli and soups.
1. Bananas
Bananas are rich in potassium, fiber, and other essential macronutrients. Potassium in bananas is known
to have the ability to prevent asthma, high blood pressure, digestive problems and diabetes.

One medium sized banana contains 3.1g of fiber and 2.6g per 100 grams.

2. Apples
There is no wonder why people say, “an apple a day keeps the doctor away”. Apple is a very nutritious
and tasty fruit; it is rich in fiber and vitamin C. This fruit is very low in calories, so you can snack on them
whenever you want.

A medium apple consists of 4.4 g of fiber and 2.4 g per 100 grams.

3. Pears
Pears are the nutritious and tasty fruits with a fibrous centre. They are rich in antioxidants,
flavonoids, and dietary fiber.

Fiber content: 6 grams in a medium-sized pear, or 3.1 grams per 100 grams.

4. Avocados
Avocados are super nutritious foods; they are rich in fiber, healthy fats and essential
micronutrients like vitamin C, potassium, magnesium, vitamin E and various B vitamins.

Fiber content: 10 grams in a cup (150grams), or 7 grams per 100 grams.

5.Strawberries
z

Strawberries (2%)
Strawberries are incredibly delicious. Plus, they’re a much healthier option than any
junk food.

Interestingly, they’re also among the most nutrient-dense fruits you can eat — loaded
with vitamin C, manganese and various powerful antioxidants.

Fiber content: 3 grams in one cup, or 2 grams per 100 grams. This is very high given
their low-calorie content (9).

5. Raspberries (6.5%)
Raspberries are highly nutritious with a very strong flavour. They’re loaded with
vitamin C and manganese.

Fiber content: One cup contains 8 grams of fiber, or 6.5 grams per 100 grams (12).

7. Carrots (2.8%)
The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

It’s high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that
gets turned into vitamin A in your body.
Fiber content: 3.6 grams in one cup, or 2.8 grams per 100 grams. This is very high
given their low-calorie content (14).

8. Beets (2.8%)
The beet, or beetroot, is a root vegetable that is high in various important nutrients,
such as folate, iron, copper, manganese and potassium.

Beets are also loaded with inorganic nitrates, which are nutrients shown to have
various benefits related to blood pressure regulation and exercise performance (15).

Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (16).

9. Broccoli (2.6%)
Broccoli is a type of cruciferous vegetable and one of the most 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 (17).

10. Artichoke (8.6%)

The artichoke doesn’t make headlines very often. However, this vegetable is high in
many nutrients and one of the world's best sources of fiber.
Fiber content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams (18).

11. Brussels Sprouts (2.6%)

The Brussels sprout is a type of cruciferous vegetable that is related to broccoli.

They’re very high in vitamin K, potassium, folate and potent cancer-

fighting antioxidants.

Fiber content: 4 grams per cup, or 2.6 grams per 100 grams (19).

Other High-Fiber Vegetables

Almost all vegetables contain significant amounts of fiber. Other notable examples
include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).

12. Lentils (7.9%)

Lentils are very cheap and among the most nutritious foods on earth. They’re very
high in protein and loaded with many important nutrients.

Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (20).

13. Kidney Beans (6.4%)

Kidney beans are a popular type of legume. Like other legumes, they’re loaded with
plant-based protein and various different nutrients.
Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (21).

14. Split Peas (8.3%)

Split peas are made from the dried, split and peeled seeds of peas.

Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (22).

15. Chickpeas (7.6%)

The chickpea is another type of legume that’s loaded with nutrients, including
minerals and protein.

Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (23).

Other High-Fiber Legumes

Most legumes are high in protein, fiber and various nutrients. When properly
prepared, they’re among the world's cheapest sources of quality nutrition.

Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima beans
(5.3%) and baked beans (5.5%).

16. Quinoa (2.8%)

Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious
people in the last few years.
It’s loaded with many nutrients, including protein, magnesium, iron, zinc, potassium
and antioxidants, to name a few.

Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams (24).

17. Oats (10.6%)

Oats are among the healthiest grain foods on the planet. They’re very high in
vitamins, minerals and antioxidants.

They contain a powerful soluble fiber called oat beta-glucan, which has major
beneficial effects on blood sugar and cholesterol levels (25, 26).

Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (27).

18. Popcorn (14.5%)

If your goal is to increase your fiber intake, popcorn may be the best snack you can
eat.

Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot
of fat, then the fiber-calorie ratio will be reduced significantly.

Fiber content: 1.2 grams per cup of air-popped popcorn, or 14.5 grams per 100
grams (28).

Other High-Fiber Grains

Nearly all whole grains are high in fiber.

19. Almonds (12.5%)
Almonds are a popular type of tree nut.

They’re very high in many nutrients, including healthy fats, vitamin E, manganese
and magnesium.

Fiber content: 3.4 grams per ounce, or 12.5 grams per 100 grams (29).

20. Chia Seeds (34.4%)

Chia seeds are tiny black seeds that are immensely popular in the natural health
community.

They’re highly nutritious, containing high amounts of magnesium, phosphorus and

calcium.

Chia seeds may also be the single best source of fiber on the planet.

Fiber content: 10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams
(30).

Other High-Fiber Nuts and Seeds

Most nuts and seeds contain significant amounts of fiber. Examples include coconuts
(9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds
(18.4%).
21. Sweet Potatoes (2.5%)
The sweet potato is a popular tuber that is very filling and has a delicious sweet
flavor. It’s very high in beta-carotene, B vitamins and various minerals.

Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of
fiber, or 2.5 grams per 100 grams (31).

22. Dark Chocolate (10.9%)

Dark chocolate is arguably one of the world's most delicious foods.

It’s also surprisingly high in nutrients and one of the most antioxidant-rich and
nutrient-dense foods on the planet.

Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher
and avoid products loaded with added sugar.

Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams (32).