Fiber, also known as dietary fiber or roughage, refers to the indigestible portion of plant foods that passes relatively intact through the digestive system. Fiber can be classified into two types: soluble and insoluble.
Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It can be found in foods such as oats, beans, peas, and fruits such as apples, berries, and citrus fruits. Soluble fiber has been associated with a variety of health benefits, including improved blood sugar control, lower cholesterol levels, and better digestive health.
Insoluble fiber, on the other hand, does not dissolve in water and helps to add bulk to stool. It can be found in foods such as wheat bran, whole grains, and vegetables such as carrots, cucumbers, and celery. Insoluble fiber has been associated with a reduced risk of constipation and improved colon health.
Fiber is an important part of a healthy diet and is typically recommended for adults to consume at least 25 grams of fiber per day for women and 38 grams per day for men. However, many people fall short of this recommendation, so it’s important to include fiber-rich foods in your diet to help maintain optimal health.
Fruit And Vegetables High In Fiber
Apples, bananas, oranges, and strawberries all have around 3 to 4 grams of fiber.
Raspberries win the fiber race at 8 grams per cup.
Mangoes, persimmons, and guavas are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
Dark-colored vegetables
In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
Potatoes, russet, red and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud if you eat the skin and all.
Dry and Canned Goods
Navy and white beans are the most fiber-rich, but all beans are fiber-packed. Beans are also high in protein, so if you’re cutting back on red meat, they’re a healthy, filling substitute.
Peas, soybeans (edamame), and lentils are also high in fiber.
Bread and Grains
Most cereals have at least some fiber content, but they’re not all created equal. Any cereal with 5 or more grams of fiber per serving is a good source.
An ounce of sunflower seeds, pumpkin seeds, pistachios, or almonds gives you at least 3 grams of fiber. They are also high in calories, though, so making a little goes a long way.
Popcorn
Three cups of air-popped popcorn have about 4 grams of fiber.
Milk and other dairy products, and most juices, naturally have no or low fiber.
