We all know that fiber is an irreplaceable part of our diet. So what is fiber?
It is a type of carbohydrate that the body can’t digest. So why have something that the body can’t absorb at all? It is because fiber helps our body in numerous ways.
- It helps to keep our blood sugar in check by slowing the rate that sugar is absorbed into the blood.
- It helps in lowering the blood cholesterol levels.
- It keeps you satiated for longer
- It aids in the smooth functioning of the digestive system.
- It cleans your colon and reduces the risk of colon cancer
- It helps you have regular and smooth bowel movements and reduces constipation.
How Much Fiber Should You Consume in a Day?
The Fiberr intake in a day varies with sex and age. For a adult person with 2000 calorie diet,
Men need 30-38 grams of Fiber in a day and,
Women need 21-25 grams of Fiber in a day.
For Children, it is around 14-31 grams Fiber according to their age and gender and for older people (above 50 years), it should be around 30 grams for men and 21 for women, mostly not above that.
Here is a list of 27 high Fiber food items that are locally available to help you with your dietary wellness.
Mung Beans
Serving size – 50 gm of mung beans(uncooked)
Fiber – 8 gm
Chickpeas
Serving size – 50 gm uncooked
Fiber – 8 gm
Lentils
Serving size – 50 gm uncooked
Fiber – 16 gm
Chia seeds
Serving size – 1 tbsp
Fiber – 5 gm
Basil seeds
Serving size – 1 tbsp
Fiber – 6gm
Green peas
Serving size – 100 gm
Fiber – 4 gm
Oats
Serving size – ½ cup
Fiber – 4 gm
Multigrain bread
Serving size – 50 gm (2 slices)
Fiber – 3 gm
Sitaphal/CustardApple
Serving size – 1 medium fruit
Fiber – 7 gm
Apple
Serving size – 1 medium fruit
Fiber – 4 gm
Guava
Serving size – 1 medium fruit
Fiber – 3 gm
Orange
Serving size – 1 medium fruit
Fiber – 3 gm
Pear
Serving size – 1 medium fruit
Fiber – 3 gm
Banana
Serving size – 1 medium fruit
Fiber – 3 gm
Soursop
Serving size – 100 gm
Fiber – 3 gm
Pomegranate
Serving size – 1/2 cup
Fiber – 3.5 gm
Papaya
Serving size – 1cup
Fiber – 2.5 gm
Sweet corn
Serving size – 100 gm
Fiber – 2.8 gm
Carrots
Serving size – 100 gm
Fiber – 2.8 gm
Tomatoes
Serving size – 100 gm
Fiber – 2.2 gm
Egg plant/Aubergine
Serving size – 100 gm
Fiber – 3 gm
Green beans
Serving size – 100 gm
Fiber – 3.4 gm
Cauliflower
Serving size – 100 gm
Fiber – 2.5 gm
Cabbage
Serving size – 100 gm
Fiber – 2.5 gm
Okra
Serving size – 100 gm
Fiber – 3.2 gm
Whole wheat flour
Serving size – 50 gm (2 Chapatis)
Fiber – 5 gm
Coconut (shredded)
Serving size – 50 gm
Fiber – 4.5 gm