The [10] High Fiber Foods Of All Time : Best Fiber Fruits & Vegetables

What are High Fiber Foods?

Fibre is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fibre cannot be broken down into sugar molecules, and instead, it passes through the body undigested. Fibre helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. There are lots of High Fiber Foods which provides plenty of benefits to our body. The fibre is mainly present in fruits and vegetables so that you can take advantage of it by including them in your diet.

There are two varieties of fibre, and both are very beneficial for health. It’s important to include both kinds of fibres as part of a healthy diet. The first is Soluble Fiber which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fibre include apples, nuts, oatmeal, beans, lentils, and blueberries. The second is Insoluble Fiber, which does not dissolve in water, can help food move through our digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibres include wheat, whole grain couscous, whole wheat bread, brown rice, cucumbers, legumes, tomatoes and carrots. Some of the best high fibre foods are shown in the below chart

High Fiber Foods

High Fiber Foods

Top 5 High Fiber Fruits

High Fiber Fruits

High Fiber Fruits

Fruits have lots of nutritional value. There are so many fruits which are rich in fibre and provides plenty of benefits to our body. Some of the high fibre fruits with their daily values are given below:-

  • Passion fruit (Granadilla) – 24.5 grams of fibre per cup (98% DV).
  • Blackberries – 8 grams of fibre per cup (31% DV).
  • Avocados – 13 grams fiber per avocado (54% DV).
  • Pears – 4 grams of fibre per cup (17% DV).
  • Oranges – 4 grams fiber per cup (17% DV).
  • Kiwifruit – 5 grams of fibre per cup (22% DV).
  • Pomegranate – 7 grams fiber per cup (28% DV).
High Fiber Fruits

High Fiber Fruits

  • Raspberries – 8 grams of fibre per cup (32% DV).
  • Guavas – 9 grams fiber per cup (36% DV).
  • Grapes – 1 gram fibre per cup (3% DV).
  • Apples – 3 grams fiber per cup (12% DV).
  • Grapefruit – 3 grams fiber per cup (10% DV).
  • Mangoes – 3 grams of fibre per cup (11% DV).
  • Papaya – 2 grams fiber per cup (10% DV).
  • Cantaloupe – 2 grams fibre per cup (6% DV).

High Fiber Vegetables

High Fiber Vegetables

High Fiber Vegetables

Vegetables are one of the healthiest of all the food groups and are a great source of fibre. There are lots of high fibre vegetables to eat. Some of the best and easily available vegetables with their daily values and calories are given below –

  1. Broccoli –
    2.6 g Dietary Fiber per 100 grams
    10% Daily Value
    Calories 34
  2. Peas –
    5.0 g Dietary Fiber per 100 grams
    20% Daily Value
    Calories 81
  3. Sweet corn –
    2.7 g Dietary Fiber per 100 grams
    10% Daily Value
    Calories 86
  4. Potatoes –
    2.2 g Dietary Fiber per 100 grams
    8% Daily Value
    Calories 77
  5. Spinach –
    4 g fibre per cup cooked
    17% Daily Value
    Calories: 41
  6. Carrots –
    2.8 g Dietary Fiber per 100 grams
    11% Daily Value
    Calories 41
  7. Cabbage –
    2 g Fiber per cup
    9% Daily Value
    Calories 22
  8. Leeks –
    2 g Fiber per cup
    6% Daily Value
    Calories 54
  9. Turnips –
    3 g Fiber per cup cooked
    12% Daily Value
    Calories 34
  10. Fennel –
    3 g Fiber per cup
    11% Daily Value
    Calories 27
High Fiber Vegetables

High Fiber Vegetables

Benefits of High Fiber Foods

In the end, it is important to know some benefits of fibre, which are-

  • The recommended daily intake of fibre is 25 grams for women and 38 grams for men.
  • Fibre is incredibly important.
  • Certain types of fibre may also lower blood sugar levels.
  • Fibre itself has no calories, and adequate amounts of fibre help move food through the digestive system, promoting healthy bowel function and protecting against constipation.
  • High fibre foods can help lower blood cholesterol and prevent diabetes and heart disease.
  • To intake sufficient fibre, maintain a well-balanced diet full of fibre fruits & vegetables.

You may also read: TOP 10 OMEGA 3 RICH FOODS

Hope you like the post. It covers all your queries about fibre foods. Do comment for any question or advice related to health and fitness. Thank You.

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