2024-01-23 08:01:37
Dietary fiber is essential to our health and the proper functioning of the body. While most plants have it, some are a much better source than others. To guide you, we have established a list of 14 foods particularly rich in fiber.
Do you know all the health benefits of dietary fiber? Do you know which fruits and vegetables contain the most? To answer these questions and help you consume healthy products, we present 14 foods rich in fiber.
Whole grains, red or exotic fruits, legumes, green vegetables… The list is long and the possibilities are varied! Here is our selection right away.
What is the role of dietary fiber?
Dietary fiber represents an essential contribution to the proper functioning of the body and is present in all plants such as fruits, vegetables, cereals, seeds, etc. Since they cannot be digested by the human body, the role of fiber varies according to two categories:
- Soluble fibers, which, as their name suggests, dissolve on contact with a liquid until they form a viscous mass. The latter participate in particular in the regulation of cholesterol and blood sugar levels.
- insoluble fibers, which will begin to swell upon contact with a liquid, thus acting on the feeling of satiety by considerably increasing their volume. They also help ensure the balance of the intestinal flora and the proper functioning of transit.
According to ANSES recommendations, an adult should consume at least 30 grams of dietary fiber per day to be healthy. A healthy and balanced diet with sufficient fiber intake therefore allows you to regulate your digestion and transit, and avoid episodes of constipation or diarrhea. Dietary fiber is also essential for balancing your intestinal microbiota, preventing the onset of cardiovascular diseases, certain cancers or type 2 diabetes, or even supporting you during a diet.
What foods are rich in fiber?
1. Wheat bran
Wheat bran is a very interesting food for the body since its great richness in dietary fiber (around 43 grams for a quantity of 100 grams) ensures better digestion by avoiding transit problems such as temporary constipation. For example, you can mix wheat bran in yogurt at breakfast time, or add it at your convenience to certain dishes or salads. Oat bran or oatmeal can also be a good source of insoluble fiber for the body and is therefore a great habit to start at breakfast or at whatever time of day suits you best.
2. Seeds
Chia and flax seeds are real little nutrient bombs. In addition to stimulating your digestive system, they also play a role in the prevention of cardiovascular diseases and have a particularly interesting appetite suppressant effect if you want to lose weight. Having a mild taste, you can add them to your favorite drinks and dishes on a regular basis to make the most of all their benefits.
3. Dried fruits
Prunes, dates, figs and even dried apricots contain a significant quantity of dietary fiber for the health and proper functioning of the body. Pleasant to eat, these small fruits are very effective in combating constipation but also in regaining strength and vitality when feeling tired during the day. During a sweet break or at the end of a meal, these will facilitate digestion and keep you in shape.
4. Passion fruit
With a dietary fiber content of around 10 grams for a quantity of passion fruit equivalent to 100 grams, they represent an excellent daily intake. To be enjoyed throughout the winter, passion fruit is particularly tasty and contains many health benefits, notably reducing the risk of hypertension. These tropical fruits also help take care of the intestinal flora by eliminating certain toxins. To combine pleasure and health, it is the ideal food.
5. Red fruits
Raspberries and blackcurrants are probably the red fruits that are richest in dietary fiber (with 7 grams for raspberries in a serving of 100 grams in total). However, blueberries, strawberries and red currants also contain it in interesting quantities. For breakfast, dessert or snack time, consuming these berries with strong antioxidant powers will help you keep in shape by strengthening your immune system and preventing the onset of certain cancers or cardiovascular diseases.
6. Oleaginous fruits
Almonds with their skins are particularly rich in soluble and insoluble fiber. Likewise, hazelnuts, cashews, and macadamia nuts are also a good source of dietary fiber. Nut mixtures are therefore the perfect foods to snack on to face a day of work or regain strength following physical exertion. Thanks to their boosting effect on the body and their high fiber content, almonds and other nuts help to keep you in excellent physical and mental shape.
7. Legumes
Dried beans, lentils and chickpeas, among other legumes, contain significant fiber content. Also rich in iron, regular consumption of these dried vegetables ensures that you cover part of your daily needs for minerals and dietary fiber. Good for health and easy to cook, red beans, lentils or chickpeas are the perfect foods to support weight loss, particularly thanks to their natural appetite suppressant effect.
8. Wholemeal pasta
Whole-grain pasta, like whole-grain wild rice, is a good source of fiber. Concerning wholemeal pasta, a portion of 100 grams would cover 20% of the recommended intake for good health. This dish, well known to athletes, helps reduce fatigue and the feeling of hunger. It also helps you regulate cholesterol levels in the blood and reduce the risk of cardiovascular diseases. Finally, wholemeal pasta takes care of your intestinal microbiota and strengthens your digestive system.
9. The artichoke
For the equivalent of a 100 gram serving of artichokes, the vegetable plant contains around 5 grams of dietary fiber. So don’t hesitate to consume it if you suffer from transit problems or if you feel the need to purify your body. Also being a source of magnesium, calcium and vitamin B9, the artichoke is a food of choice to take care of yourself, prevent deficiencies and cardiovascular diseases, or accompany a diet.
10. Peas
When boiled, a 100-gram serving of peas contains regarding 3 grams of dietary fiber. Their slightly sweet and particularly tasty taste makes them a pleasant vegetable to eat on a regular basis. Many recipes are possible to please yourself while paying attention to your health and taking advantage of their many virtues. Their benefits are notably linked to the proper functioning of the immune system and intestinal transit.
11. Green beans
Just like peas, green beans contain more or less the same amount of dietary fiber (around 3.4 grams per 100 gram serving). This therefore gives them benefits for your well-being such as regulating the digestive system and transit. In addition, green beans would also reduce the risk of developing colon cancer.
12. Sweet potato
Easily recognizable thanks to its sweet and characteristic taste, sweet potatoes are one of the foods rich in fiber that can be cooked however you want. Mashed, boiled, pan-fried or fried, these have the same fiber content as green beans or peas. Enough to vary your recipes and meals throughout the year to stock up on fiber and keep you in good health!
13. Wholemeal bread
Thanks to the wholemeal flour with which it is made, wholemeal bread turns out to be an excellent source of dietary fiber. If classic white bread contains around 2.7 grams of fiber for a 100 gram serving, wholemeal bread has more than double that, or 7 grams for the same quantity. Easy to add to your meals or your breaks during the day, wholemeal bread is an excellent idea to stock up on dietary fiber.
14. Dark chocolate
Dark chocolate, thanks to the cocoa it contains, is an excellent source of dietary fiber. However, it must have at least 70% cocoa to contain fiber in an interesting quantity, that is to say 10 grams for a total portion of 100 grams of dark chocolate. It is the ideal food for a gourmet and well-being break.
FAQ
How much fiber should we consume to be healthy?
According to ANSES (national food safety agency), it is recommended to consume at least the equivalent of 30 grams of dietary fiber daily.
What are the risks associated with excessive fiber consumption?
Excessive consumption of foods rich in dietary fiber can cause digestive upset, bloating or gas, and a feeling of discomfort. If you experience any unusual symptoms, do not hesitate to seek medical advice.
What are the dangers of a lack of fiber?
A lack of fiber in your diet can have more or less serious and direct impacts on your health. Symptoms can take different forms such as physical fatigue, cramps and bloating, intestinal disorders, decreased appetite or, on the contrary, repeated urges to snack. If you think you may have a deficiency, we recommend that you consult your doctor.
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