Fiber is a component of plants that cannot be digested by the human stomach but plays an important role in the metabolic process. It is essential both for digestion and for maintaining healthy blood sugar and cholesterol levels. Foods rich in fiber include seeds, green vegetables, whole grains, and pseudocereals.
Among the foods rich in dietary fiber are grains (that is, various cereals and seeds) and plant stems – in addition, nuts and vegetables should be noted. In this article, you will find the top 10 products – as well as tables with detailed fiber content in food.
What is fiber?
Fiber is several types of complex carbohydrates with different chemical formulas (cellulose, polysaccharides, lignin, pectin, gums, and others). However, from a physical point of view, fiber is divided into water-soluble and water-insoluble.
Although both types of dietary fiber are not absorbed by the body, the advantage of any high-fiber foods is their low glycemic index – eating such foods helps maintain stable blood sugar levels.
Soluble fiber, found in fruits and some grains, turns into a gel-like substance in the stomach – serving as food for beneficial bacteria. In turn, coarser insoluble fiber improves the mechanics of digestion.
Daily values
The daily intake of fiber for adult men and women is about 30 g and for children – 20-25 g. Athletes on a muscle-building diet need up to 40g of fiber per day (due to higher calorie intake).
When following a weight loss diet (especially in the case of low-carb and no-carb diets), it is important to ensure that fiber-rich foods are always kept in the diet to avoid digestive problems.
Foods rich in fiber
The leader in fiber content is bran – in fact, it is a ground grain shell. Seeds and nuts are next on the list – most often their inner part contains soluble dietary fiber, and the outer one contains insoluble.
1. Bran
Bran is the leader in the content of dietary fiber (fiber in them up to 45% by weight). They are ground shells of grains of cereal crops (wheat, rye, oats, and even rice). It is important to remember that being a product of wheat processing, bran contains gluten.
2. Chia seeds
Chia seeds contain soluble fiber that absorbs liquid like a sponge – it is more than 30% by weight in chia. Note that flaxseeds also have similar health benefits – they contain up to 25% soluble dietary fiber.
3. Cereal crops
Each of the cereal crops has its own characteristics. For example, oatmeal contains beta-glucan, which normalizes blood sugar levels and reduces hunger. Bulgur contains the most fiber (nearly 20%) and is the healthiest version of wheat.
4. Pseudo-grain
Formally, buckwheat, quinoa, and millet are not classified as cereals. These are pseudocereals – in fact, they are the seeds of plants. Usually, they contain from 10% to 15% of dietary fiber – this means the weight of dry cereals before cooking – there is less fiber in porridge.
5. Legumes
An example of useful legumes is lentils, which contain not only 10% fiber but also 25% vegetable protein. Among other things, lentils, peas, and soybeans are also high in fiber and have a low glycemic index.
6. Dried mushrooms and dried fruits
The high fiber content of dried mushrooms and dried fruits is explained by the mechanics of production. Since the water literally dries up, the rest of the dry weight falls on simple carbohydrates (up to 60-70% by weight) and coarse dietary fiber (from 10 to 12%).
7. Nuts
The rule that usually works is that the fatter the nut, the more fiber it contains. An example is macadamia nuts and pistachios – leaders in both calorie content and the amount of plant fiber. It accounts for 10% of the weight. In other nuts – less.
8. Vegetables
Strictly speaking, vegetables contain not so many plant fibers in terms of weight – about 2-5% by weight. However, the average serving of vegetables usually weighs more than the average serving of cereals. In addition, there are more indigestible carbohydrates in the rhizomes.
The benefits of fiber
Foods that are high in fiber have a low glycemic index. The presence of insoluble dietary fiber in the stomach makes it difficult to digest carbohydrates, preventing their rapid assimilation. Such products provide a long feeling of fullness.
Dietary fiber physically fills the intestines, causing it to block the feeling of hunger and send a satiety signal to the brain, which prevents overeating. Ultimately, fiber slows down the absorption of glucose into the blood, positively affecting sugar and insulin levels.
Risks of fiber deficiency
The lack of fiber in the foods consumed not only impairs digestion but also leads to an increase in blood glucose levels, provoking insulin resistance. In addition, the lack of fiber in the diet is associated with the activation of the mechanisms of the deposition of bad cholesterol on the walls of blood vessels.
At the same time, it should be noted that the lack of fiber is primarily a consequence of a complex malnutrition, characterized by a lack of plant foods. A deficiency of dietary fiber occurs when following a diet rich in meat products and fast carbohydrates (rice, starch).
Foods containing fiber – table
| Food | Fiber content per 100g | % of DV |
| Wheat bran | 43.6g | 145 |
| Dried white mushrooms | 26.2g | 87 |
| Dried figs | 18.2g | 61 |
| Dried apricot | 18g | 60 |
| Rye (grain) | 16.4g | 55 |
| Oat bran | 15.4g | 51 |
| Dried peach | 14.9g | 50 |
| Dried apples | 14.9g | 50 |
| Barley (grain) | 14.5g | 48 |
| Buckwheat (grain) | 14g | 47 |
| Soy (grain) | 13.5g | 45 |
| Rye flour | 13.3g | 44 |
| Buckwheat (crushed) | 12.5g | 42 |
| Peeled rye flour | 12.4g | 41 |
| Beans | 12.4g | 41 |
| Oat groats | 12g | 40 |
| Lentils | 11.5g | 38 |
| Buckwheat | 11.3g | 38 |
| Wheat (grain, durum) | 11.3g | 38 |
| Mash | 11.1g | 37 |
| Seeded rye flour | 10.8g | 36 |
| Wheat (grain, soft) | 10.8g | 36 |
| Rose hip | 10.8g | 36 |
| Peas (shelled) | 10.7g | 36 |
| Pistachios | 10.6g | 35 |
| Buckwheat flour | 10g | 33 |
| Chickpeas | 9.9g | 33 |
| Rice (grain) | 9.7g | 32 |
| Raisin | 9.6g | 32 |
| Whole wheat flour | 9.3g | 31 |
| Prunes | 9g | 30 |
| Peanut | 8.1g | 27 |
| Barley groats | 8.1g | 27 |
| Oatmeal | 8g | 27 |
Fiber is the dietary fiber of plants. Fiber-containing foods not only satisfy hunger better but also help maintain normal levels of glucose and cholesterol in the blood. Dietary fiber is abundant in seeds, green vegetables, and whole grains and pseudocereals.
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