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Fibers in Your Diet

Whenever you take advise from anyone to switch into a better diet for weight management, you always get an answer to eat more fiber rich foods! High fiber foods are important and beneficial for a healthy lifestyle.

This blog addresses all the common concerns - What exactly is fiber? How fiber benefits you? Daily intake? Types? And some other important questions!

What exactly is Fiber?

It’s a plant-based nutrient that is also called roughage or bulk. These are indigestible part of plant – based food. These dietary fibers pass through the body because it can’t be absorbed and ends up in your colon, keeping your digestive tracts clean.

There are two types of dietary fiber; Insoluble – does not dissolve in water and aids in digestion as it is bulky which moves food in your digestive tract and helps countering constipation. Soluble – Increases feeling of fullness as it dissolves in water, known to lower blood sugar and cholesterol level.

Health Benefits:

Aids in weight loss – One of the most popular reasons of taking high fiber diet is weight loss. Eating high fiber foods makes you feel full for longer. Therefore, you are most likely to eat less and perfectly stick to your calorie deficit diet.

Maintain bowel health – Prevent developing hemorrhoids and colorectal cancer.

Control blood sugar level – If you are diabetic then it’s a great news for you! Soluble fiber slows the absorption of sugar and reduce the risk of developing type 2 diabetes.

Helps in treating constipation – Constipation is the most common problem experienced by people in day-to-day life. Various medicines are there to cure it but certain high fiber foods act magnificently in treating constipation like Beans, Sweet Potatoes, Berries, Prunes, Broccoli etc.

Daily recommendation for male & female adult (age 50 or younger) is 38gm and 25gm and for adults age above 51 is 30gm and 21gm.

Foods of Fiber:

If you are not getting enough fiber, it’s important for you to increase your intake with some good high fiber foods. Here are some best fibers containing foods: -

  1. Quinoa – Extremely popular superfood for health-conscious people. Loaded with fibers and other micro and macronutrients. Add Quinoa to your diet with veggies and enjoy!
  2. Oats – Filled with soluble fiber. Make a fruitful Oats bowl, or add it to your cookies and muffins.
  3. Carrots – Contains huge amount of fiber, take 6 cups to reach daily requirement.
  4. Broccoli – 5 grams of fiber per cup by Broccoli supports gut bacteria. Known to be famous fiber vegetable.
  5. Avocado – Rich in monosaturated fats and is known for its buttery flavour and texture This superfood is extremely nutritious as it is also loaded with vitamins and antioxidants.
  6. Berries – Rich in antioxidants but they are also full of fibers. Raspberries, Blackberries and Strawberries are loaded with fibers.
  7. Chia Seeds – Loaded with soluble fibers. Each tablespoon gives 4 gm of fiber.
  8. Lentils – Great source of fiber and loaded with important nutrients.
  9. Brussels Sprout – Very high in fibers, vitamin, potassium, folate and antioxidants.


People tend to ignore the power of daily disciplined diet intake. We generally think that working out or putting our sweat into gyms completes the overall health motive. However, this assumption is unfortunately incorrect as exercise is inadequate with a proper diet.

Protein, carbs, vitamins and fiber, all our integral part of making our skin glow, or bringing on those macho muscles or shedding those extra calories. Dieting in the truest sense does not mean eating less, but it means eating right. And fibers are a big part of eating right.

Know your food and keep healthy 😊