Dietary fiber or “roughage” is a vital nutrient required for proper digestion of foods and keeping you fuller longer.
Reduced blood pressure, lower cholesterol, and a decreased risk for stroke, diabetes, and various gastrointestinal diseases are some of the health benefits of fiber intake in your diet.
High fiber foods are like beans, lentils, popcorn, dried fruits & nuts, avocados, chia seeds, acorn squash, green peas, collard greens, broccoli, berries, oranges, and sweet potato, etc.
Studies have shown that the current daily value (DV) for dietary fiber is 28 grams. According to the Institute of Medicine, it is recommended that in adults 50 grams or younger, women should consume 25 grams of fiber and men 38 grams daily. In adults 51 grams or older, women should consume 21 grams of fiber and men 30 grams daily.
Given below is a list of some high fiber foods you can add to your diet-
The Nutrition Facts for Beans are 19g (68% of DV) fiber per cup and 11g (38% DV) fiber per 100g. It differs for multiple kinds of beans.
The Nutrition Facts for Popcorn are 2g (7% of DV) fiber per cup and 1g (3% DV) fiber per 100g.
Below is the breakout of the adequate intake by age and gender for fiber:
- 1-3 years old: 19g/day
- 4-8 years old: 25g/day
- Boys 9-13 years old: 31g/day
- Boys 14-18 years old: 38g/day
- Girls 9-18 years old: 26g/day
- Men 19-50 years old: 38g/day
- Men 50+ years old: 30g/day
- Women 19-50 years old: 25g/day
- Women 50+ years old: 21g/day
- Pregnant and Lactating Women: 28-29g/day
Q1 What are the some good high fiber foods?
Ans Most vegetables, fruits, and grains have a larger volume and will keep you full and also keep the calories consumed well in check.
Q2 What are the benefits of high fiber foods?
Ans Reduced blood pressure, lower cholesterol, and a decreased risk for stroke, diabetes, and various gastrointestinal diseases are some of the health benefits of fiber intake in your diet.
Q3 What breakfast foods are high in fiber?
Ans Oats are high in fiber as well as apples and other fruits. You could also add vegetables to an egg scramble for higher fiber content.