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Foods with the highest fiber

Foods with the highest fiber such as wholemeal, asparagus, carrots nutrition, artichoke, pumpkin, almonds, guar gum, baked beans, natural source, and more information.

Foods with the highest fiber dietary are used to refer to the components of the cell wall of the plant, vegetable, or fruit, as well as non-digestible residues.

The composition of the plant cell wall varies according to the plant species. In general, most plant cell walls contain 35% insoluble fiber, 45% soluble fiber, 15% lignans, 3% protein, and 2% ash.

It is important to recognize that dietary fiber is a mix of these components, so single-component supplementation cannot replace a diet rich in fiber-rich foods.  

Foods with the highest fiber and images

Wholemeal bread nutrients

Wholemeal bread nutrients
Wholemeal bread nutrients

Wholemeal bread is one of the healthiest foods you can eat, with 5.6 percent fiber in its composition, as well as vitamins and minerals. Remember that white bread, on the other hand, has more or less half,

so you will notice the difference if you substitute one for another, either in the loaf bread, in the toast, or in the sliced ​​bread.

Whole grains, If the recommended minimum daily amount is about 25 grams of fiber per day, you should bear in mind that with only 100 grams of whole grains you will have already taken about 45 grams,

So they are a perfect solution to ensure that you provide your body with what need. Keep in mind that some of the ones with the most fiber are barley, oats, and rye.

Foods high fiber low fat

foods high fiber low fat
foods high fiber low fat

Peas are another cheap and tasty way to get fiber. In a salad, in scrambled eggs, in cream, in soup, with ham. You have many options to prepare them.

Keep in mind that a single cup of cooked peas provides 16 grams of fiber, in addition to a good dose of iron, which will help improve your health.

Carrots nutrition

Carrots nutrition
Carrots nutrition

Carrots are another one of those vegetables that provide a good dose of fiber to your body. Of course, better if you take them raw. In this way, you will be ingesting 2.8 grams of fiber for every 100 grams.

In addition, the vitamin A they contain will help you take better care of your eyes and if you want to get a tan, carrots also contain a lot of beta-carotene, which favors our skin acquiring that orange hue.

Artichoke fiber foods

Artichoke fiber foods
Artichoke fiber foods

According to the regulations of the World Health Organization (WHO), the minimum amount of fiber that everyone should consume per day is 25 grams.

Some of the fiber can come from whole grains since the seeds are surrounded by a shell made mostly of cellulose (the building block of dietary fiber), every 100 grains can provide an average of 45 grams of fiber.

Therefore, rye or whole wheat bread contains about 1.9 grams of fiber per slice; 5.2 grams of fiber in a cup of wheat bran, or 3.5 grams of cooked fiber in a serving of brown rice.

Vegetables are a fundamental ingredient in our diet. In addition to micronutrients, they also provide us with slow-absorbing carbohydrates and dietary fiber. For example, the fiber content of avocado or artichoke is 5-6%.

Half a cup of artichoke contains 10.3 grams of fiber (inulin), which can promote intestinal health by stimulating the growth of beneficial bacteria in the colon; It also helps lower cholesterol and maintains normal blood sugar levels.

Another food that you cannot forget to include in your diet is artichokes. They have about 10 grams of fiber in their composition, so they are very beneficial for your body.

They also help relieve stomach acidity and regulate cholesterol. Keep in mind that, in addition to fiber, the artichoke will provide you with calcium, phosphorus, iron, magnesium, and zinc, as well as vitamins such as B1, C, B3, B5, and B6.

Almonds fiber information

Almonds fiber information
Almonds fiber information

Nuts and walnuts are a kind of food with beneficial nutrients for the human body, including vegetable protein, unsaturated fat, and fiber that will make you feel full after eating.

We show you the nuts with the highest fiber content and many recipes that can be included in your diet.

The almond is the nut with the highest fiber content, and its internal nutrients are around 12%, making the almond one of the most satisfactory substitutes.

It is a very popular food, and we can find it in the fall season, not only can they use whole fruits or whole fruits, but they can also use flour instead of more carbohydrates or gluten foods.

Nuts are also an excellent source of fiber, both raw and if you add them to your cooking recipes or desserts. You can take peanuts, pistachios, and walnuts, although, without a doubt, almonds and hazelnuts are two of the ones that contain the most fiber, around 14 and 10 percent respectively.

Baked beans fiber

baked beans pictures and supplements
baked beans pictures and supplements

Don’t forget to add broad beans to your diet. The advantages of legumes in our diet are indisputable and, specifically, cooked beans will provide you with up to 13.2 grams of fiber if you only have a cup.

In addition, they also have a good amount of iron and vitamin C which help lower the level of cholesterol in the blood.

Foods with high fiber for constipation

foods with high fiber for constipation
foods with high fiber for constipation

Psyllium summary

Psyllium is grown in northwestern India and has been used in Ayurvedic medicine for thousands of years. It is an excellent non-caloric source of soluble fiber, ideal for many of our dishes, or as a supplement to help us feel full. 

When combined with water, psyllium husks transform into a gel (gluten-free) that can help regulate the bowel, being much gentler and more natural than laxatives.

Psyllium husks are a kind of colon cleanser, and as a consequence, a natural tool for weight loss.

Once ingested, it increases in size and forms a mass in the colon.

As it is transported through the intestinal tract (psyllium husks pick up whatever residues are found), the husks cleanse the intestines as they go.

If taken before a meal, the shells expand giving a greater feeling of satiety, which helps prevent overeating.

Natural source of fiber

  • High-protein diets often eliminate grains, Low-carbohydrate, whole grains, and fruits, meaning the amount of fiber consumed is greatly reduced.
  • A busy lifestyle can be the main cause of not getting enough fiber in your diet. Introducing psyllium husks into your daily routine can be the trick to solving some problems.
  • Psyllium husks are an excellent source of fiber  – each tablespoon contains around 4g – and are an easy way to quickly increase your intake if your diet is lacking in this area.

Bad Side: do it gradually as adding too much fiber too quickly can lead to bloating, cramps and gas – none of which are very pleasant symptoms.

Pumpkin nutrition facts 100g

Pumpkin nutrition facts 100g
Pumpkin nutrition facts 100g

It is a good source of fiber that offers satisfaction value and improves intestinal conduction due to the high BP of mucilage.

These are a type of soluble fiber that has the ability to soften the mucous membranes of the gastrointestinal tract, so it is indicated in cases of heartburn, poor digestion, heartburn, gastritis, or gastroduodenal ulcer.

This high fiber content also gives it a high satiating power, so it is not surprising that it is one of the favorite vegetables among nutritionists to make slimming diets.

These above aspects also make it ideal for people with diabetes.

It is considered an excellent food for its antioxidant properties, compounds that delay the oxidation of cells that causes the action of free radicals.

It is rich in beta-carotene or provitamin A (this substance is what gives pumpkin its orange color, and is the same one that gives carrots its orange color), a type of flavonoid that is considered anti-cancer. Vitamin A benefits the health of your eyes.

Guar gum foods with the highest fiber

Guar gum foods with the highest fiber
Guar gum foods with the highest fiber

Guar gum is used in the food industry to add thickness and stabilization to foods, as well as to improve moisture retention thanks to its high fiber content.

Guar gum with partial depolymerization is also often used to improve viscosity control in some foods since it has the ability to capture water, swell and expand while in the intestine to produce a feeling of satiety in those who consume it.

Guar gum is obtained from a plant native to India and Pakistan and has been used for many centuries, it is a white to yellowish-white powder, almost odorless or tasteless, it disperses and hydrates completely in water cold or hot, forming very viscous solutions.

*It is primarily used to thicken aqueous solutions and to control the mobility of materials dispersed or dissolved in a liquid.

*It is ideal in products that must be sterilized at high temperatures. It is also added to frozen foods such as pasteurized egg whites and ice cream to prevent frostbite and reduce crystal production.

It is also used in soft cheeses, cream cheeses, and in the production of other products, to increase the yield of solids.

*In pastry it is added to different types of dough during kneading. This increases yield gives greater elasticity and produces a smoother texture, longer shelf life, and better handling properties.

In cakes and sponge cakes it produces a softer product that is easily unmolded and sliced.

*Fruit nectars are made from fruit puree, fruit juice, sugar, ascorbic acid, and citric acid, and are given a suitable texture and stable viscosity by adding a minimal amount of guar gum.

Asparagus dietary fiber

Asparagus dietary fiber
Asparagus dietary fiber

 *It has antioxidant properties that stimulate cell activity and reduce cell aging.

*Prevents osteoarthritis and osteoporosis. Its high content of vitamin K helps to promote the improvement in the health and recovery of our bones.

*Diuretic and natural detoxifier. The fiber and calcium it contains help to cleanse our bodies. In turn, it helps trap debris and substances harmful to the body.

*Suitable for pregnant women. Folate is a vitamin that asparagus possesses and that helps the fetus to develop properly. It can also be used in children’s diets to improve their development of children.

More information on foods with the highest fiber


Broccoli contains no fat or cholesterol, but it is also high in protein and fiber. 100 grams of broccoli contain 2.6 grams of fiber. If we add one cup, that’s 10.3 grams of fiber, plus 81 mg of vitamin C, vitamin A, β-carotene, and α-carotene acid.

It also contains small amounts of niacin, pantothenic acid, vitamin B-6, folic acid, and choline.


The creamy green flesh of avocados contains large brown seeds. Its smooth flavor and creamy consistency make it an ideal companion for many recipes and combinations, to spread on toast, improvised salads, prepare guacamole, or pair with any cereal or vegetable.

100 grams of avocado have a high nutritional value and can provide us with 160 calories, most of which are healthy fats and fiber. Avocado contains magnesium and potassium.

These minerals can promote normal function of the nervous and muscular systems, which is essential for the immune system, the health of the small intestine, and the prevention of bodily fluid retention.

Rye bread

Rich in complex carbohydrates: 100 grams of rye bread can provide approximately 48 grams of carbohydrates, which are slow-release carbohydrates. These carbohydrates tend to be absorbed slowly and help maintain a more stable blood sugar level.

Interesting fiber content: bread made from whole grains has a high fiber content. Specifically, 100 grams of this bread can provide almost 6 grams of fiber.

Green bean

It can be said that the mung bean is a kind of vegetable on the outside and a kind of bean on the inside. This paradoxical description expresses curiosity about this healthy food because although it is considered a plant-based legume, it is still eaten as a vegetable.

It is one more example of the incorporation of foods into the entire Mediterranean diet, which is characterized by its ability to integrate new products, which has caused a misunderstanding of non-conventional culture in the food space.

It has very few calories (35 calories / 100g) due to the high percentage of water (90%) in its ingredients and almost no fat (0.6%).

The rest is made up of carbohydrates (4.2%) and a small portion of protein (1.9%), which makes it easier to digest. In addition, it also makes a significant contribution to fiber.

With its rich potassium content and low sodium content, its powerful diuretic effect enhances these benefits. Mung beans are rich in vitamin C (23.4 mg / 100 g), but also rich in B vitamins, such as B6 (0.22 mg) and B9 or folic acid (60 mcg).

Kiwi foods with the highest fiber

Kiwi is rich in water and fiber, for every 100 grams of kiwi (this is a medium-sized fruit), we need about 85 grams of water and 2.85 grams of fiber. It provides about 50 calories, and the protein and fat content is very low because its energy comes mainly from sugar (about 10 grams).

In addition, it is a food rich in potassium and vitamin C. Compared to other fruits, we cannot ignore its folic acid and vitamin E content.

When choosing kiwis, we must discard damaged or dirty specimens that give off an unpleasant odor, swell, and or feel too soft. Keep in mind that kiwis ripen very slowly.

If we buy them hard we can keep them for up to 15 days. If we put them together with fruits that emit ethylene (such as apples) they can accelerate their growth. If we refrigerate them, we can store the kiwis for up to a month.


Another fruit rich in fiber is raspberry, with 7 percent. So a 125-gram cup of raspberries will give you a third of the daily fiber you should take. Additionally, raspberries are rich in vitamins and antioxidants, as well as minerals such as phosphorus, iron, and magnesium.

Other foods rich in fiber when it comes to fruit are (avocado = 6.3 percent), (Pear = 5.5 percent), and (apple = 4.4 percent). To take advantage of all its properties, it is always better to take them whole than in juice.

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