Fiber Rich Foods You Should Be Eating Everyday For Good Health

What is fiber?


Fiber-rich foods provide less energy than other nutrients because it cannot absorb completely in the body.

Dietary fiber is parts of plant food that body cannot digest. Indigestible carbohydrates, lignin, a resistant starch portion of food from plants.

Our body can not digest or absorb fibers in the small intestine. Fiber also is known as roughage or bulk. We get fiber only from plant foods. Meat, fishes, and dairy products are deficient in fiber. It passes intact from our body. Fiber-rich foods are the important part of balanced diet. But most of the people do not eat fiber in the proper amount. At least everyone adds 30 gm of fiber in their daily diet.

  fiber rich foods

Mechanism of action of fiber-rich foods

Dietary fiber acts through three mechanism-  bulking, viscosity, fermentation.

Bulking fibers

They absorb water and increase the bulk of stool.

Soluble  (psyllium)and insoluble fiber ( cellulose and hemicelluloses)

Viscous fibers

Thicken the food contents in the digestive system and reduces blood sugar and binds to bile acids in the small intestine reducing the cholesterol level.

Guar gum, beta glucan, pectins

Fermentable fibers

Consumed by intestinal bacteria and increase bulk, form short-chain fatty acids as a byproduct.

Fiber-rich foods are two types

Soluble fiber

Lowers the cholesterol and blood sugar level. It dissolves in water and ferments in the digestive system.  Softens the stool so easy to pass.

Rich sources of soluble fiber

Fruits as apple and banana contain  1.1 gm fiber per .5 cup

Vegetables as carrots and potatoes

Oats, barley, and rye

Golden linseeds

Insoluble fiber

These do not dissolve in the water so helps other food to pass through the digestive system easily.

To form bulk helps to relieve constipation and maintain pH of the intestine.

Rich sources of insoluble fiber



Wholemeal  bread

Nuts and seeds

Oatmeal and beans contain both soluble and insoluble fiber.

Plums and prune have insoluble fiber in thick skin and soluble fiber in the juicy pulp.

Dietary fiber found in fruit, vegetables, and whole grains.

Fiber keeps our bowel movements regular, relieve constipation, weight under control. Keep away from diabetes and heart disease. Lowers our cholesterol level, prevent from colon cancer, kidney stones.

Daily requirements fiber-rich foods

25 gm fiber for women

35 – 40 gm fiber for men

3 parts insoluble fiber and 1 part soluble fiber


Cooked dry beans (legumes)  .5 cup contains 8 gm of fiber

Dark green leafy vegetables .5 cup contains 6.4 gm fiber

Whole grains

28 gm contains 2.4 gm per serving


Fiber-rich supplements

These are marketed as nutritional supplements in gastrointestinal disorders, reducing body weight and lowers the cholesterol.

Soluble fiber supplements used in irritable bowel syndrome due to prebiotic soluble fiber inulin and oligosaccharides give relief bowel diseases. Insoluble fiber resistant corn starch reduce symptoms in ulcerative colitis.


Functions of fiber-rich foods for good health

Bowl function

Fiber forms the bulk and softens the stool. It maintains the bowel healthy and prevents constipation. Increase rate of toxic substances from the gut.

Improve digestion

Heart health

Lowers the bad cholesterol level in the blood. Helps in bile excretion. So body absorbs less cholesterol.

Blood sugar check

Soluble fiber reduces the glucose release from digested food so prevent a rise in blood sugar level. So helps in diabetes control.

Weight loss

Eating high fiber diet keep us full for a longer time so we eat less during weight loss program.

Oats, oats bran, psyllium husk and flaxseeds are rich in soluble and insoluble fibers. Our aim is to eat 5 serving of fruit and vegetables per day. So we take 25-  30 gm of fiber in our diet.

Adding fiber to our diet is very much beneficial to our health. If we take high fiber rich foods it protects from heart disease by lowering cholesterol level.   Insoluble fibers prevent from constipation, colitis, colon cancer.  Diabetic people if eating fiber-rich foods then need less insulin than others.   Fruits, vegetables, and whole grains are full of nutrients so they maintain our overall health.

Hope you like my post and give your comments.

Must Read  – Top Natural best moisturizer for dry skin in winters.


Be the first to comment

Leave a Reply

Your email address will not be published.