Foods that are highest in fiber? The edible part of plants is made up of complex carbohydrates and lignin. Of these carbohydrates, the most important in the cell wall of plants is cellulose.
Fiber contains substances such as waxes, phytates, compounds with antioxidant capacity, and tannins, secondary plant metabolites.
Dietary or dietary fiber is found in all foods of plant origin, in legumes, vegetables, fruits, nuts, and whole grain cereals. Functional fiber is the one that is added to foods that originally do not contain it, such as fiber-enriched milk.
A very important characteristic of fiber is its resistance to digestion by enzymes in the small intestine. The complex carbohydrates that make up fiber are hydrolyzed (digested) by bacteria in the large intestine. Not so lignin.
The intestinal microbiota is the set of bacteria that inhabit our intestines and that participate in the digestion of food. Our intestine is occupied by bacteria from the moment of birth.
Although the characteristics of our microbiota vary over time and with our diet, the stable nucleus of types of bacteria that compose them is reached at the age of approximately 3 years.
Today we know that the type and quantity of bacteria that occupy our intestine is important.
The intake of foods rich in fiber favors the growth and diversification of the microbiota, which has beneficial effects on our health.
Being resistant to the action of digestive enzymes, the fiber we eat ferments in the colon by the action of the bacteria that make up the microbiota.
You can also find out inside this post such as foods that are highest in fiber, soluble fiber, fiber, and vitamin d, the top 10 fiber foods, pregnancy, High fiber diet, lower fiber foods, Medium fiber foods, and more.
Top foods that are highest in fiber
Cellulose and insoluble foods that are highest in fiber:-The most important example of insoluble fiber is wheat bran. It is rich in cellulose. Its product has the ability to bind water. This ability explains its effect of increasing the size and weight of stool,
Thus promoting regular bowel movements. Although cellulose cannot be digested by humans, it is partially digested by the beneficial microflora in the gut, for which it is the main food source.
The natural fermentation process, which occurs in the colon, results in the degradation of approximately 50% of the cellulose which is an important source of the short-chain fatty acids that nourish our intestinal cells.
Common foods high in fiber
Olives: Olives or olives contain -depending on the variety- around 4.8% of dietary fiber, so adding 2 or 3 in salads or appetizers can be a very simple way to incorporate more fiber into our diet.
Quince: With 6.4% fiber, as well as mango with 2.3%, they are excellent to accompany cheeses and to make jams, it is a delicious way to take more fiber.
Almonds, walnuts, hazelnuts, pistachios: Nuts are very important in human nutrition because, in addition to their high fiber content and caloric power, and protein content,
They are an important source of fatty acids such as Omega 3 and 6 necessary for our organism.
They contain around 6-10% fiber, highlighting the almond that has approximately 14% fiber.
Dried dates: Common in the Mediterranean diet of North African countries and some areas of our geography, they are an ingredient valued for their sugars and their high fiber content of around 7.1%. They are excellent for use in dishes such as lamb tagine, in salads, and for making sweets.
Dried figs, prunes, dried apricots: Dried fruit contains a lot of fiber. They are a common ingredient in oriental cuisine in meat dishes and stews, in addition to their consumption as a dessert or ingredient in salads. They have a percentage of fiber close to 10%.
Fruits and nuts
Fruits are rich in vitamins, sugars, and water, but they also contain an interesting percentage of fiber.
Nuts are also an important source of fiber for our diet and their incorporation is simple as they are an ideal complement to many dishes.
It is also important to note the very high fiber content of dried or dehydrated fruits whose consumption is recommended.
Spinach: among vegetables and leafy vegetables, spinach is an interesting food in terms of its fiber content, which reaches practically 3%. Green beans 2.8% and carrots 2.6%, as well as broccoli, which has around 3% fiber, are also beneficial in our diet.
Artichokes: With an approximate content of 10% of its weight in fiber, artichokes are an excellent ally for our diet. If we want to introduce more fiber to our menu, we can include dishes with cooked, fried, or roasted artichokes during the season.
Chickpeas: They contain practically 15% of their weight in fiber and are great for the body since, in addition to their fiber, they contain a high percentage of protein in their composition.
In addition, its organoleptic properties make it one of the most consumed legumes, whether in stews and stews, salads, pasta, and purees or in recipes as attractive as falafel or hummus.
Lentils: Although the population associates their consumption with their iron content, this is relatively small. However, they have 49.7% fiber in their composition,
This is why their consumption is highly recommended, once cooked, in salads, stews, purées, and numerous preparations, very common in gastronomy around the world.
Dry beans / dry peas: Another food with a high percentage of fiber in its composition are dry beans and peas, whose consumption we can increase by including preparations that are part of our weekly menu.
Dry broad beans have approximately 25% fiber and peas have 16% fiber. Cooked, they account for 6.5% of their weight in fiber.
White beans or dry beans are the main sources of fiber among the most traditional dishes of our gastronomy with approximately 21.3% fiber. Once cooked,
They increase their volume by rehydrating and trapping water, making it possible to consume them in stews, salads, stir-fries, and numerous recipes.
Brown rice: Brown rice, –compared to white rice whose husk has been removed, contains almost 3% fiber, so it is good to use it in side dishes or as the main ingredient at meal times.
Wholemeal bread: With a fiber content between 6 and 8% of its weight, wholemeal bread is a healthy food, full of flavor, and very convenient for the entire population.
Incorporate it in breakfast and in the rest of the daily meals, for example preparing toast.
They are a good source of dietary fiber since, in general, the seeds of cereals are wrapped in a shell called bran, a fiber-rich component. If we eat cereals rich in wheat bran taking both the grain and the husk, we will be significantly increasing our fiber intake.
Foods that are high in insoluble fiber
Insoluble fiber is basically made up of lignin and cellulose (substances used to make paper). It has the ability to absorb water like a sponge so that the stool grows in volume and is less consistent.
Thanks to this, evacuation is faster and more frequent. And by regulating intestinal transit, it prevents constipation and the appearance of complications such as diverticulitis or hemorrhoids.
We find it in substances such as lignin, cellulose, and hemicellulose and in foods such as wheat bran, whole grains, and some vegetables.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. This type of fiber softens and increases the bulk of the stool, helping food pass through the gastrointestinal tract more quickly,
This prevents constipation, but unfortunately, increasing the speed of digestion, hinders the absorption of some nutrients.
Foods that are high in soluble fiber
Soluble fiber dissolves in water and takes on a gel-like or jelly-like consistency during digestion, so it also helps stool that collects in the colon pass more easily.
It is made up of pectin (found mainly in the skin of fruits) and mucilage (produced, for example, by the seeds of certain plants).
the fiber that is fermented, mainly pectins, gums, and mucilage. We find it in legumes, nuts, many types of vegetables, cereals (in oat bran and barley ), and in some fruits. Pectin is the white part of citrus fruits around the skin.
It attracts water and turns into something similar to a gel during digestion, increasing the feeling of satiety and making the digestive process slower and easier.
This type of fiber is found in oat and barley bran, some nuts and seeds, and legumes, as well as some fruits and vegetables.
Foods high in fiber and vitamin c
Foods high in fiber and vitamin d
Lot of vitamin d food in mushrooms but no a fiber
Foods high in fiber breakfast
Foods high in fiber for constipation
foods high in fiber list for constipation such as
Foods high in fiber for pregnancy
Just common foods high in fiber safe for pregnancy
- orange and lemon
Top 10 fiber foods
what food contains lots of fiber
|figs||orange & lemon|
Coconut, Pears, Raspberries, Bananas Coconut is a tropical fruit rich in fiber, with about 10.5%. Closely followed by raspberries with more than 6.7%, blackberries, and other wild fruits.
As for apples, pears, especially if eaten with the skin, and bananas, all of which have a percentage of fiber between 2 and 4%, they are also an excellent way to consume fiber, due to their easy intake raw or their use to make desserts.
High fiber foods
High fiber diet
|Spinach||lettuce and escarole|
|Zucchini and pumpkin||Pepper|
Medium fiber foods
|Nuts||Brown rice and pasta|
Lower fiber foods
Low fiber content
- White bread
- refined flours
- White rice and pasta
Eggs, meat, and fish
Sugar and juices
Foods high in fiber for the digest
The passage of fiber through the digestive system can have various effects:
- Feeling of satiety, which causes less food intake.
- Delay in glucose absorption and, therefore, lower glycemic index.
- Decreased intestinal transit time of food.
- Lower cholesterol.
- Control of constipation and increased excretion
- Lower caloric content in the diet.
- Maintenance and development of the intestinal microbiota.
- Greater excretion of fat and protein.
- Bowel regulation.
- The preventive factor of intestinal cancer.
In general, any fiber with a high proportion of insoluble fiber and a high water retention capacity improves gastrointestinal function.
This water retention capacity causes an increase in the number of feces that is greater than the water retention capacity and a shorter intestinal transit time.
This will cause a lower absorption of nutrients, due to the formation of viscous solutions that hinder this absorption and slow down its passage through the small intestine, with which less energy is absorbed, helping to control obesity.
Other mechanisms of action against obesity by fiber are those named above: the feeling of satiety, increased excretion of fat and protein, and lower glycemic index.
Diverticulosis has also been associated with low-fiber diets and high intracolonic pressure. Fiber increases excretion and decreases colonic pressure, so it has a therapeutic action on this ailment.
Foods that are highest in fiber for weight loss
Clinical studies and human case reports suggest that e (like psyllium, pectin, and guar gum) can make you feel more satisfied so you eat less and lose weight.
Research also suggests that a high intake of dietary fiber may help prevent weight gain around the waist.
Foods high in fiber hemorrhoids
Most important foods high in fiber help hemorrhoids
Food with high fiber for diabetics
Studies show that a high-fiber diet can help prevent type 2 diabetes, lower blood sugar and insulin levels, and improve cholesterol and triglyceride (blood fat) levels in people with diabetes.
Additionally, a well-designed clinical study suggests that pregnant women with type 1 diabetes may be able to reduce the amount of insulin they use if they eat a high-fiber diet.
A clinical manifestation study compared people with diabetes type 2, who were eating 50 g. daily, with people receiving the 24 g. of fiber recommended daily.
After 6 weeks, people following a higher fiber diet had better control of blood glucose, insulin, and blood lipids. In another clinical study, a group of men with type 2 diabetes,
Taking psyllium twice daily, lowered blood glucose and lipid values compared to a control group taking a placebo.
Foods high in fiber lower cholesterol
Fiber (specifically the soluble fraction) also has hypocholesterolemic effects. Some of the compounds with hypocholesterolemic properties are pectins, galactomannans (gums) and citrus concentrates.
The mechanisms of action are several: increase in gastrointestinal content, which interferes with the formation of micelles and lipid absorption, increase and excretion of sterols and bile acids,
And inhibition of hepatic cholesterol synthesis, due to the absorption of propionic acid formed in the fermentation.
These mechanisms act significantly on the levels of cholesterol in the blood serum, which mainly affects the LDL-C subfraction, which is the one that is directly related to cardiovascular diseases.
Solubles, such as those in psyllium husk (which contains both soluble and insoluble fiber), guar gum, flaxseed, and oat bran, can help lower cholesterol when added to a diet low in saturated fat and cholesterol.
Clinical studies show that psyllium in particular is effective in lowering total cholesterol levels as well as LDL (bad) cholesterol levels.
Lowers blood glucose levels
Despite being a carbohydrate, fiber has a low glycemic index. The glycemic index is the speed with which foods rich in carbohydrates are absorbed and consequently raise blood glucose.
The complex carbohydrates that fiber has make the absorption of glucose in the intestine slower, so the sugar present in the blood is absorbed less quickly.
Glucose under control: Soluble fiber slows down the digestion and absorption of carbohydrates, such as glucose, thus helping to provide a regular flow of energy.
This property prevents sudden increases in blood glucose, which is especially important for people with type 2 diabetes or prediabetes.
People with diverticulosis often take supplements to prevent constipation and stop the condition from progressing. The National Academy of Nutrition and Dietetics recommends 25 to 30 g. of fiber per day.
The doctor may recommend more. Some researchers think that people with diverticulosis should avoid foods such as walnuts and pumpkin, cumin, and sesame seeds.
They believe that these small particles can lodge in the diverticula (pouch in the colon) and cause infection and irritation.
Eating more high-fiber foods (such as oatmeal, oat bran, psyllium, and legumes) can help lower your risk of heart disease.
Some studies suggest that it protects against the development of colorectal cancer.
However, most large, well-designed clinical trials show only a small association between how much fiber people eat and their risk of colorectal cancer.
Also, it does not appear to protect against colorectal cancer recurrence in people who have already been treated for this condition.
Warning of foods that are highest in fiber
For infants and children under 18 years of age, there is no daily recommendation. Children with specific fiber needs should increase the number of fiber foods in their diets that they eat slowly over a period of days.
Do not give fiber supplements to a child without first asking their doctor or pediatrician.