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5 High Fiber Foods You Should Eat

Dietary fiber or roughage is an essential component of our food that cannot be digested by human enzymes.

Owing to its benefits and attributes, consuming fiber is crucial to stay healthy and fit as a fiddle.

This plant matter helps to assimilate nutrients from our food and keeps our gut clean. It adds bulk to our food, interestingly, without cumulating extra calories to the dietary regime.

Various researches conducted on the subject assert the role of fiber in lowering the risk of cardiac diseases, type- 2 diabetes and other chronic elements.

Content of fiber differs in the food supplies, wherein some are high on fiber while some are moderate or low in measure.

Thus, fulfilling the body’s requirement of roughage is relatively easy and salubrious to undertake.

Also Read: Cardamom – Introduction, Benefits, Uses and Risks

5 High Fiber Foods You Should Eat

However, principal sources of dietary fiber are fruits, vegetables, lentils, and cereals. Oats, and other wholegrain meals make a tasty, and good choice to follow in our diet plan.

Here we discuss the top 5 foods that are loaded with fiber.


Fortunately, oats are getting recognised globally owing to their goodness and taste.

They are a golden source for procuring fiber, while most of the fiber found in oats is soluble in nature, called beta glucan.

However, it provides insoluble fiber as well, in the form of lignin, cellulose, and hemicellulose.

Moreover, oats are a lode of nutrients and minerals such as manganese, iron, vitamin B and so on.

Fiber Value:

Oatmeal contains wholegrain which hoards as immense as 11% of dietary fiber and deliver more roughage as compared to other wholegrains.


Broccoli is a cruciferous vegetable which belongs to Brassicaceae family wherein some other veggies covered in this category are cauliflower, cabbage, kale, etc.

This food is highly packed with dietary fiber and other nutrients which promote growth of gut- friendly microbes and keeps it healthy.

Fiber Value:

Broccoli is a premium source of roughage. Moreover, a cup of this vegetable contains as high as 5 gms of nutritive fiber. Indeed, a lavish dose!


Yes! Apples indeed are fiber- rich and thus, proudly find their way to get included in the list of high fibre foods. This tasty, sweet and sour fruit is great to boost the roughage content of your plate.

Eat as a snack, in salads, or add to your bowl of custard, being rich in nutritive fiber, it tastily satiates hunger or even cravings!

Fibre Value:

A medium- sized apple contains about 4.4 gms of fiber which is relatively decent.


Disappointingly, nuts are ever linked to a common misconception of increasing fat, cholesterol, and lipid content in our body.

However, goodness of nuts recognised by scientific researches assert that consuming nuts supports us with needed amount of fiber, proteins and essential Omega- 3 fatty acids.

One can relish nuts such as almonds, cashews, sunflower seeds, etc. raw, dry- roasted, or add to their favourite desserts as well.

Fiber Value:

A single serving of nuts contains around 3 gms of dietary fiber.

This is adequate for an average individual to touch the benchmark of optimum fibre intake.


We have an appreciative gamut of berries, like, strawberries, blueberries, raspberries, blackberries, and even more.

These juicy, yum- yum fruits not only harbour antioxidants and nutrients, but ample dietary fiber as well.

Presence of fiber ensures a feeling of fullness and lessened hunger. Hence, berries also become a fair option for those planning weight loss.

Fascinatingly, savouring berries does not add any extra calories, as they have low calorific content.

Fiber Value:

A cup of unsweetened, zesty berries may contain nearly 4 gms of fiber thus making it a rich source of the same.

Blackberries-100 gms serving- provides around 2.4 gms while blueberries in the same serving gives as high as 5.3 gms of fiber.


Various studies carried out to understand the significance of fiber, claim it vital for our wellbeing. Unfortunately, trends reflect something else, when it comes to an average person’s intake of fiber.

Most of the people are reckless of the importance of fiber and neglect it persistently. It is time that we grab fiber rich foods and live a healthy life.

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