Fiber Rich Foods

Fiber is needed by the body as it aids in improving the digestive system and in lowering cholesterol levels in the body. There are basically two types of fiber: the soluble ones, which can be dissolved in water and are known to be involved in decreasing the risk of cardiovascular diseases; and the insoluble fiber that cannot be dissolved in water.

Insoluble fiber are known to be natural laxatives that aid in making the transition of waste in the human body shorter, and help in reducing the risk of diabetes.

Advantages of Fiber Rich Foods

A daily intake of fiber rich foods is essential for humans as it helps the body to deal with the various everyday tasks that it is subjected to. Fiber is known to be involved in relieving the body against chronic problems such as keeping one’s weight under control, constipation and maintaining the cholesterol level in the body.

Foods rich in fiber also help with preventing common diseases and have a positive influence with triglycerides and other enzymes. A daily consumption of fiber can help to prevent kidney stones as well as gallstones.

List of Fiber Rich Foods

Here are some of the most common food sources of dietary fiber:

  1. Dried Herbs and Spices. These are packed with essential vitamins and minerals that is why it is strongly advisable to add more of these to one’s dishes. Ground cinnamon contains the highest fiber content with 53.1g (212% RDA) in every 100 gram serving followed by rosemary, dried oregano, ground savory, basil, fennel, marjoram, sage, chili powder, paprika, cayenne pepper and black pepper with 26.5g of fiber per 100 gram serving (106% RDA).
  2. Bran (Wheat, Oat, Rice, Corn). Bran is highly rich in fiber and is also a great provider of magnesium and vitamin B6. It is commonly found in whole grain breads as well as in cereals such as rye, oats and buckwheat. The best provider of dietary fiber among all these is the crude corn bran with 85.6g per 100 gram serving (290% RDA). Wheat and rice bran can give 25g of fiber per cup (99% RDA) and oat bran provides 14.5g of fiber per cup (58% RDA).
  3. Sesame and Flax Seeds. These are great sources of dietary fiber as well as heart healthy oils. Sesame seeds can provide 14g of fiber per 100 gram serving (56% RDA) while flax seeds give 27.3 g of fiber in every 100 gram serving (109% RDA).
  4. Dark Chocolate and Cocoa Powder. Recent studies have shown the various health benefits of chocolate as it is highly rich in potassium, iron and fiber. Cocoa powder can give 33.2g of fiber in every 100 gram serving (133% RDA) while dark chocolate provides 16.6g of fiber per 100 gram serving (66% RDA).

Go to this page for a more in-depth list: Fiber Rich Foods List.

 References and further reading

University of Maryland Medical Center; Harvard School of Public Health; National Fiber Council.