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Foods rich in fibers

Foods rich in fiber are mainly those of vegetable origin, such as fruits, vegetables, greens, cereals such as brown rice and corn, beans, chickpeas dried fruits.

Adequate fiber intake in a diet is important to maintain health and prevent disease, as they are responsible for the following benefits in the body:

  1. Fight constipation, as they accelerate intestinal transit;
  2. Help to lose weight, because they increase the sensation of satiety;
  3. Control diabetes by helping to lower blood sugar levels;
  4. Lower cholesterol and triglycerides, as they reduce the absorption of fats in the intestine and increase blood sugar;
  5. Maintain the health of the intestinal flora as they serve as food for the beneficial bacteria that are naturally present in the intestine;
Foods rich in fibers

To fight constipation, it is important to remember that in addition to increasing fiber intake, one should also increase water intake because water hydrates the fibers and intestines, facilitating the passage of feces. If you can not drink 2 liters of water a day, you should eat foods that contain more water.

List of high fiber foods

The following table shows the information for 100 g of the main fiber-rich foods:

CerealAmount of fibersEnergy
Wheat bran30 g310 kcal
Rye Flour15,5 g336 kcal
Oats9,1 g394 kcal
Whole grain bread6,9 g253 kcal
Vegetables, greens and by-products
Cassava flour6,5 g365 kcal
Braised cabbage5,7 g90 kcal
Cooked broccoli3,4 g25 kcal
Raw carrot3,2 g34 kcal
Cooked sweet potato2,2 g77 kcal
Green pepper2,6 g21 kcal


6,5 g71 kcal
Avocado6,3 g96 kcal
Guava6,3 g52 kcal
Earth orange4,1 g51 kcal
Apple2,0 g63 kcal
Nuts and seeds
Linseed33,5 g495 kcal
Almonds11,6 g581 kcal
Chestnut7,9 g643 kcal
Raw coconut5,4 g406 kcal
Cashew nuts3,7 g570 kcal
Soy Flour20,2 g404 kcal
Cooked kidney beans8,5 g76 kcal
Peanuts8,0 g544 kcal
Cooked Lentils7,9 g73 kcal

The daily intake of fiber should be between 20 and 40 g a day. One tip for eating more fiber in the diet is to ingest more raw and shelled foods, especially fruits and vegetables, avoiding refined foods like white wheat flour and white rice.

Types of food fibers

The food fibers may be soluble or insoluble, the main difference between them being that the soluble fiber dissolves in water, while the insoluble fibers do not.

The soluble fibers form a gel with water and remain longer in the stomach,  giving a greater sensation of satiety. These fibers also bind to fat and sugar from foods in the gut, helping to lower cholesterol and control diabetes.

On the other hand, insoluble fibers accelerate intestinal transit, increase stool volume, and help prevent the onset of problems such as constipation, hemorrhoids, inflammation of the bowel and colon cancer, for example.

Bibliography >

  • HILLS Ronald, PONTEFRACT Benjamin et al. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. 11. 1-40, 2019
  • UNIVERSIDADE ESTADUAL DE CAMPINAS – UNICAMP . Tabela Brasileira de Composição de Alimentos. 2011. Available on: <http://www.nepa.unicamp.br/taco/contar/taco_4_edicao_ampliada_e_revisada.pdf?arquivo=taco_4_versao_ampliada_e_revisada.pdf>. Access in 16 Apr 2019
  • DREHER Mark. Role of fiber and healthy dietary patterns in body weight regulation and weight loss. Advances in Obesity Weight Management & Control. 3. 5; 244-255, 2015
  • ZHOU Quan, WI Jiang et al. Beneficial Effect of Higher Dietary Fiber Intake on Plasma HDL-C and TC/HDL-C Ratio among Chinese Rural-to-Urban Migrant Workers. International Journal of Environmental Research and Public Health. 12. 5; 4726–4738., 2015
  • PAPANDREOU Dimitrios, TUL Zujaja et al. The Role of Soluble, Insoluble Fibers and Their Bioactive Compounds in Cancer: A Mini Review. Food and Nutrition Sciences. 6. 1-11, 2015
  • JOURNAL OF THE ACADEMY OF NUTRITION AND DIETETICS. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Academy of Nutrition and Dietetics. 115. 11; 1861-1870, 2015
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