Fiber Food List – What Are The Sources Of Fiber?

FIBER FOOD LIST – Children and adults need at least 25 to 35 grams of fiber per day to maintain good health and here are the sources.

Fiber has two types: soluble (a type that dissolves in water) and insoluble (a type that does not dissolve in water). As much as many are aware, this can lower the risk of certain health conditions like heart disease, diabetes, diverticular disease, and constipation. Here are some of its sources.

Healthy Foods: List Of Foods You Must Eat That Are High In Fiber

These are some of the healthy foods high in fiber that you must eat.

HEALTHY FOODS – Here is a list of some of the healthy foods high and rich in fiber that you must include in your diet.

Fiber or dietary fiber is sometimes called roughage or bulk that is a plant-based nutrient. It is accordingly a type of carbohydrate but this cannot turn into digestible sugar molecules. 

Healthy Foods
Photo lifted from

What is the importance of fiber? The answer to this is: it is for digestion and regularity, weight management, blood sugar regulation, cholesterol maintenance and more. It can be categorized into two – soluble and insoluble.

Simply put, soluble fiber like pectin, gum and mucilage dissolve in water while the insoluble does not such as hemicellulose, cellulose and lignin. The soluble ones helps lower blood glucose (blood sugar) levels and blood cholesterol. Meanwhile, the insoluble helps easy passing of stools, normalize bowel movements, and prevent constipation as per article from Mayo clinic.

According to Institute of Medicine, the amount of daily intake of an adult of fiber, is stated below:

Age 50 or youngerAge 51 or older
Men38 grams30 grams
Women25 grams21 grams

The best sources of dietary fiber are whole-grain products, fruits, vegetables, beans, peas and other legumes, and nuts and seeds.

Healthy Foods
Photo lifted from Everyday Health

Here are other foods where you can get fiber:

  • beans
  • lentils
  • oatmeal
  • peas
  • citrus fruits
  • blueberries
  • apples
  • barley
  • whole-wheat flour
  • wheat bran
  • brown rice
  • cauliflower
  • potatoes
  • tomatoes
  • cucumbers
  • bananas
  • broccoli
  • kale
  • spinach
  • quinoa
  • chia seeds

For some tips to fit in more fiber with your meal, start your day with a breakfast of bran cereal or oatmeal and berries. You can also add fruits like berries in your every meal, some beans and legumes with your salad or soup. And for dinner, you can have high-fiber vegetables like broccoli with your whole-wheat pasta or brown rice. 


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