Fiber-Rich Foods along with its daily needs

We get these types of questions all the time. What are Fiber-rich Foods? How can I increase my fiber? What should be the daily intake of fiber? If you have also these kinds of questions in your mind, then you guys are in the right place! Today I will answer all these questions. Let’s have a look!

What is Dietary Fiber?

Dietary fiber is an indigestible plant material from the food you eat. Indigestible means it can’t be broken. Even though it can’t be digested, still it is important to include in our diet. Isn’t so dazing. It is a type of complex carbohydrate.

There are two types of Dietary Fiber :

Soluble Fiber:

Soluble fiber means the fiber which dissolves in water & becomes gel-like substance as it passes out through our body. This slows down the digestion thereby reducing the rate of sugar absorption. It is found in vegetables, fruits & berries.

Insoluble Fiber

Insoluble fiber means the fiber which absorbs water & also known as roughage. This type of fiber stays in fiberous form & allow food to pass through the digestive system. It clear the digestive system, control acidity & helps in maintaining intestinal pH balance. It is found in whole grains, nuts, seeds & vegetables.

What should be the daily intake of fiber?

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Why do we need a Fiber-Rich diet?

  • High fiber foods are naturally bulky & slow down the digestive process which makes your stomach feel full.
  • It helps in losing weight
  • Helps in control blood sugar
  • Prevent diabetes
  • Helps in preventing heart disease
  • Helps in Digestion & elimination

Let’s have look at Fiber-Rich Foods:

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Fiber-Rich Fruits:

1. Strawberries ( 2%): Fiber-Rich Foods

Fiber-Rich Foods
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If you are not a fan of strawberries, then you should be. Not only juicy & delicious but also nutrient fiber-rich food. They are packed with antioxidants & marvelous for eyes.

Fiber Content : 3 grams in one cup or 2 grams per 100 grams.

2. Avocado (6.7%) Fiber-Rich Foods

Fiber-Rich Foods
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Avocados are full of healthy fats & loaded with potassium, vitamin C, K & B6. It is really amazing food as it helps in weight loss, improves eyesight & healthy for the heart.

Fiber Content: 10 grams in a cup or 6.7 gram per 100 cup

3. Raspberries(6.5%) Fiber-Rich Foods

Fiber-Rich Foods
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Raspberries can easily be added to your diet & make a healthy & tasty addition to lunch, breakfast & dinner. It aids against cancer, diabetes & obesity.

Fiber Content: 8 grams in a cup or 6.5 % grams per 100 grams.

4. Banana (2.6%)

If you think bananas are just for monkey NOT AT ALL you are totally wrong. It is wonderful fruit for a healthy body as it keeps eye & bones healthy, overcome depression & can cure the itch of a mosquito bite.

Fiber content: 1 medium-size banana = 3.1 gram or 2.6 grams per 100 grams

5. Kiwi (5%) Fiber-Rich Foods

Fiber-Rich Foods
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The World’s Healthiest Food. Kiwi is an amazing fruit for improving skin, prevents cardiovascular disease(CVD) & increase your immunity power.

Fiber Content: 5 grams in one cup or 3 grams per 100 grams


Blueberries are low in a fat, excellent source of vitamin C & fiber. They protect against memory loss, lower heart disease risk, prevent cancer & aids digestion.

Fiber Content: 3.6 grams in one cup or 2.4 grams per 100 grams

7. Pear(7%)

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Pear is one of the best sources of fiber-rich foods. It is highly nutritious & tasty. It is also helpful in lower cholesterol, blood pressure, reduce fever, balance hormones & aids digestion.

Fiber Content: 1 medium-sized pear = 5.5 grams or 3.1 grams per 100 grams.

Fiber-Rich Vegetables:

8. Broccoli :

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Broccoli is low in calories & packed with vitamins B6, B1, B3, B2, iron, potassium & magnesium. it is essential for your body as it promotes weight loss, regulates blood pressure, improves skin, etc.

Fiber Content: 5.1 grams per cup or 2.6 grams per 100 grams.

9. Black Beans :

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Black beans are a good source of iron & magnesium. They are packed with high antioxidants & helps in weight loss, good for pregnancy.

Fiber Content: 8.7 grams of fiber per 100 grams

10. Brussels Sprouts :

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Brussels sprouts are gluten & cholesterol-free. They are an excellent source of vitamin C, vitamin K & fiber. It is helpful in boosting brain function, detoxifying & weight loss, etc.

Fiber content: 1 cup of Brussels = 16 % of your daily needs of fiber.

11. Peas:

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You know fiber in peas helps prevent constipation. So amazing! Not only this, these peas have unimaginable benefits. Let’s see – The vitamin B9 in green peas helps prevent birth defects in babies. what an amazing benefit.

Fiber Content: 1/2 cup of peas = 3.6 grams


Cooked potato along with skin are an excellent source of many vitamins & minerals such as vitamin C & potassium. Potatoes are rich in vitamin B6 which plays an important role in brain cell activity. This vitamin B6 is essential for athletes for the breakdown of glycogen.

Fiber Content: 2.2 grams per 100 grams

Summary :

SO, guys start taking fiber-rich foods. As you can see in the above points how much this is beneficial for your body even skin. Have a nice day!

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