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Top 25 Foods High In Fiber (Soluble & Insoluble)

Top 25 Foods High In Fiber (Soluble & Insoluble)

Fiber is naturally found in thousands of edible plants, including common vegetables, fruits, legumes, seeds, and grains.

It passes through the body undigested, easing bowel movements, keeping your digestive system healthy and clean, and flushing harmful carcinogens and LDL (bad) cholesterol out of your body.

Types

There are two types of fiber:

Insoluble

It does not dissolve in water. But, it helps to hydrate and move waste through the intestines. Insoluble fiber is found in foods such as dark green leafy vegetables (broccoli, mustard greens, kale, Swiss chard), celery, green beans, and carrots.

Soluble

Soluble means it is soaked up by your body and can be metabolized by the healthy bacteria in the gut. Also, this type of fiber slows down the passage of food through our gut, therefore, your body can absorb nutrients much better. Soluble fiber is found in blueberries, cucumbers, blackberries, red kidney beans, chickpeas, walnuts, almonds, lentils, hazelnuts.

How Much Fiber Should I Consume?

The recommended intake for adult males is a minimum of 38 grams a day, while for adult women is a minimum of 25 grams a day.

Another general guideline given is 14 grams of dietary fiber for every 1000 calories you consume.

Health Benefits

Reduces LDL Cholesterol

The strongest health claim for dietary fiber is its capacity to reduce the risk for heart disease. Coronary heart disease is a main cause of death both in the United States and worldwide. According to studies, 1 in every four deaths in the United States is related to coronary heart disease.

Individuals who ate a high-fiber diet of barley, oats, oat bran, okra, eggplant, bananas, carrots, cabbage, mangoes, pears, apples, and other vegetables and fruits, lowered their cholesterol level by 28% percent after one month, according to a study that was issued in the American Journal of Clinical Nutrition.

Good For Your Digestive Health

Fiber is good for your digestive system since it feeds the beneficial gut bacteria which live in there. This is important as the gut microbiome starts to affect your physical body the moment you are born.

Moreover, increasing the number of healthy gut bacteria has been shown in clinical studies to reduce inflammation and boost immune function.

Good For Type 2 Diabetics

Dietary fiber slows the absorption of sugars, that can reduce blood sugar levels. By regulating the blood sugar level, dietary fiber can help avoid insulin spikes which leave you feeling drained as well as it maintains the human body’s fat-burning ability.

Cancer Prevention

The scrub-brush effect of dietary fiber helps clean out pathogenic bacteria in your intestines. Also, it reduces the risk of colon cancer (the third most common cause of cancer deaths in the US).

In addition, a regular nutrition high in fiber is strongly associated with a lower risk for other digestive system cancers, such as –  mouth, stomach, and pharynx.

Irritable Bowel Syndrome

Irritable bowel syndrome is a chronic gastrointestinal disorder that is not completely understood. The main symptoms of irritable bowel syndrome are:

  • constipation;
  • diarrhea;
  • bloating;
  • stomach pain or cramps.

According to research, adding bran to the diet of individuals who are suffering from irritable bowel syndrome gives relief from its symptoms and helps to regulate stool frequency.

Weight Loss

Approximately 39 percent of adults and 18 percent of kids are obese, as per the most recent National Health and Nutrition Examination Survey.

Foods rich in dietary fiber tend to be more filling than low-fiber foods, therefore, you are likely to stay satisfied longer as well as to eat less food.

Constipation

Constipation refers to infrequent bowel movements. Symptoms of constipation include:

Factors which can contribute to constipation include the following:

  • chronic use of suppositories;
  • medication side effects such as painkillers, especially morphine based drugs;
  • insufficient physical activity (sedentarism);
  • a diet too low in dietary fiber;
  • nerve signaling problems;
  • irritable bowel syndrome;
  • rectal or colon cancer.

As fiber is not absorbed through the gastrointestinal tract, foods that are high in fiber decrease the amount of time which is required for waste to pass through the digestive system since they add bulk to stools.

List Of Top 25 Foods High In Fiber (Soluble & Insoluble)

25) Tamarinds – 5,1g per 100g (22%DV)

Tamarind is a leguminous tree in the family Fabaceae indigenous to tropical Africa.

24) Green Peas – 5,5g per 100g (22%DV)

Green peas are high in minerals, vitamins, dietary fiber, and antioxidants.

23) Raspberries  – 6,5g per 100g (26%DV)

The raspberry is the edible fruit of a plant species in the genus Rubus of the rose family.

22) Currants – 6,8g per 100g (27%DV)

Currants are tiny, intensely flavored raisins that are made from a small, black variety of grape.

21) Avocados  – 6,8g per 100g (27%DV)

It is a fruit that contains a single large seed known as a “pit.”

20) Raisins – 6,8g per 100g (27%DV)

Raisins are small, sun-dried fruits that are packed with nutritional goodness.

19) Lima Beans – 7g per 100g (28%DV)

Lima beans are legumes that are grown for their edible seeds or beans.

18) Elderberries – 7g per 100g (28%DV)

They are one of the most commonly used medicinal plants in the world.

17) Prunes – 7,1g per 100g (28%DV)

A prune is a dried plum of any cultivar, mostly European Plum.

16) Red Kidney Beans – 7,4g per 100g (30%DV)

Red kidney bean is a popular and nutritious variety of the common bean.

15) Chickpeas – 7,6g per 100g (30%DV)

The chickpea is a legume of the family Fabaceae.

14) Lentils – 7,9g per 100g (32%DV)

Lentils are mini-sized legumes which are packed with essential nutrients.

13) Dates – 8g per 100g (32%DV)

Dates are the fruit of the date palm tree.

12) Macadamia Nuts – 8,6g per 100g (34%DV)

Raw Macadamia nuts contain a number of vitamins and minerals along with a substantial amount of monounsaturated fat.

11) Sunflower Seeds – 9g per 100g (36%DV)

Sunflower seeds supply several important nutrients (especially vitamin E) which are essential to the human body.

10) Pecans – 9,6g per 100g (38%DV)

The pecan is a species of hickory native to the Southern United States and Mexico.

9) Figs  – 9,8g per 100g (39%DV)

The fig is a sweet fruit with a soft skin, that can be eaten dried or ripe.

8) Pistachio Nuts – 10,3g per 100g (41%DV)

The pistachio is a small tree originating from the Middle East and Central Asia.

7) Passion-Fruit – 10,4g per 100g (42%DV)

Passion fruit is a nutritious tropical fruit that is an excellent source of antioxidants.

6) Hazelnuts – 11g per 100g (44%DV)

The hazelnut is a type of nut which comes from the Corylus tree.

5) Almonds – 11,8g per 100g (47%DV)

The almond is a species of tree native to Mediterranean climate regions.

4) Oat Bran – 15,4g per 100g (62%DV)

It is the nutrient-dense outer husk of oat grain.

3) Sesame Seeds – 16,9g per 100g (68%DV)

Sesame is a flowering plant in the genus Sesamum.

2) Flax Seeds – 27,3g per 100g (109%DV)

Flaxseed is the seed from the plant Linum usitatissimum.

1) Chia Seeds – 37,7g per 100g (151%DV)

Chia is the edible seed of Salvia hispanica.

 

Sources

https://pubs.acs.org/doi/abs/10.1021/jf00068a045
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
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