High-Fiber Foods You Should Eat Every Day

Foods that are high in fiber are important for a proper digestion. When compared to other carbohydrate, our enzymes cannot break fiber into the basic monomers of glucose and it leaves the stomach undigested. Most of the time, people eat a lot of meat on a high protein diet. The meat may remain for too long in your digestive tract, which can produce toxins and may have long-term negative health effects. Therefore, it is very important to ensure that your digestive system moves food smoothly. To achieve this, you need to add fiber-rich foods to your diet.

Types of Dietary Fiber

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There are two primary types of dietary fiber such as soluble and insoluble. Soluble fiber contains pectins and beta glucans and can be found in fruit and oats. Insoluble fiber contains cellulose and can be found in whole grains and nuts. However, these terms are no longer valid as both types of fibers are equally present in foods.

Why fiber-rich diet is important?

Dietary fiber is famous for its ability in regular bowel movement and timed release effect on the food you eat. Besides regular bowel movement, fiber has several other health benefits. For example, fiber can slow down the movement of food in the intestine. This way, your body will absorb the maximum amount of nutrients from the food. Another benefit of this mechanism is that it reduces blood sugar and prevents unnecessary insulin spikes. Fiber is also heart healthy. It can balance triglycerides levels and help in the prevention of heart disease. Even if the fiber is nonessential, in the overall diet, it still plays a crucial role.

Total dietary fiber intake

The recommended daily intake of fiber for adults is something 25-38 grams per day. However, for kid the amount of fiber differs. Here’s to look how much dietary fiber to eat based on age.

Age (years)Recommended daily intake of fiber
2-515 grams of fiber per day
5-1120 grams of fiber per day
11-1625 grams of fiber per day
17 and over25-38 grams of fiber per day
Recommended daily intake of fiber for women is 25 grams.

Most people eat almost half of the RDI, or less than 15 grams per day. People who are lacking fiber in their diet may have signs and symptoms of chronic constipation. Chronic constipation can contribute to many diseases or even colon cancer. To stay fit and healthy, eating fiber-rich diet is important. Here are lists of some food that are high in fiber.

Fiber content in 100 grams of these fruits:

  • avocado 6.7g
  • banana 2.6g
  • oranges 2.4g
  • apples 2.4g
  • mango 1.6g
  • raspberries 6.5g
  • pears 3.1g
  • strawberries 2g
  • blueberries 2.4g
  • blackberries 5.3g
  • blackcurrants 4.2g

Fiber content in 100 grams of these vegetables:

  • carrots 2.8g
  • beets 2.8g
  • broccoli 2.6g
  • artichoke 8.6g
  • brussels sprouts 2.6g,
  • kale 3.6g
  • spinach 2.2g
  • tomatoes 1.2g
  • sweet potatoes 2.5g

Fiber content in 100 grams of these beans and legumes:

  • lentils 7.9g
  • kidney beans 6.4g
  • split peas 8.3g
  • chickpeas 7.6g
  • black beans 8.7g
  • lima beans 5.3g
  • baked beans 5.5g

Fiber content in 100 grams of whole grain:

  • quinoa 2.8g
  • oats 10.6g
  • popcorn 14.5g

Fiber content in 100 grams of these nuts and seeds fiber content:

  • almonds 12.5g
  • chia seeds 34.4g
  • coconut flour 9g
  • pistachios 10g
  • walnuts 7g
  • sunflower seeds 8.6g
  • pumpkin seeds 18.4g
  • seedless raisins, 3.7g
  • seeded raisins 7g
  • dark chocolate 10.9g


Fiber-rich diet is an important part of a healthy lifestyle. It can help you prevent chronic diseases such as diabetes, heart disease, and constipation. Some excellent sources of dietary fiber are fruits, vegetables, oat bran, beans, grains, and psyllium.


  1. Parnell JA, Reimer RA. Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome. Gut Microbes. 2012.
  2. Review article: prebiotics in the gastrointestinal tract. Aliment Pharmacol Ther. 2006.
  3. Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials. Nutr Rev. 2013.
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Naeem Durrani BSchttps://defatx.com/
I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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