7 Best High Fiber Food That You Must Eat

Let’s look at some of the facts about high fiber food in this blog.

The first question that would dominate our mind is what fiber does to our body?

Fiber does a lot of good things to our body. It is very much essential for one to consume high fiber food on everyday basis. It increases the amount of stool, preventing constipation.

high fiber food

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There are two types of fiber:

  1. Soluble fiber
  2. Insoluble fiber

Let’s have a look at the detailed view of it

Soluble fiber:

Soluble fibers are soluble in water. It helps in slowing down the process of absorption. It also aids in regulating blood sugar levels. Some good sources of soluble fiber includes

  • Oatmeal
  • Nuts
  • Beans
  • Barley
  • Blueberries
  • Apples

Insoluble fiber

This does not dissolve in water. It aids in maintaining a healthy digestive system. Some of the insoluble fiber foods


  • Apples
  • Lentils
  • Broccoli
  • Sprouts
  • Grains
  • Pumpkins
  • Seeds
  • Sweet potatoes
  • carrots

Hence, these are some of the wide varieties of high fiber foods which must be consumed in your everyday meal. Initially you can consume 10-15 grams of fiber for every 1000 calories that you are eating in your diet.

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High fiber foods for weight loss

Fibers are known for lowering cholesterol. As mentioned earlier, Fibers increases the size of your stool, removing all the unhealthy fats and toxins from your body.

No denial, consuming high fiber food helps in weight loss.

Remember, fiber has “zero calories”. You can consume fiber rich foods without any fear of gaining weight.

If you feel that you are working out everyday, avoiding junk food, eating only home made food but still not loosing weight?

Well, the answer is you are not focusing on fiber consumption.  When you consume inadequate amount of fiber you may feel hungry often, which leads to overeating followed by obesity.

As fiber consumption decreases, obesity rate increases.

Many of us are aware of the consequences of obesity. It leads to diabetics, stroke, cancer, heart disease and many more!

These are some of the vegan fiber rich foods for weight loss which is available in Indian kitchen;

1.Moong dal

moong dal

Contains vitamin A, vitamin B, calcium, vitamin c, vitamin e and iron. It is easy to digest. Most of our Indian meal consists of moong dal. It also makes you look fuller. However one must consume at least 100 grams of moong dal everyday. Apart from including it in meal one can consume it even in the form of soup.


2. Spinach


Spinach prevents constipation and is low in calories. 1 cup of spinach contains just 10 calories. Hence, next time never forget to have spinach in your salad!

3. Beetroot

Beetroot helps in detoxifying your body. It also contains high amount of fiber. Beetroot juice can be consumed in empty stomach or can be included as a part of meal. In addition to fiber beetroot is also rich in various vitamins and iron.

High fiber food for diabetics

As per various studies, a high fiber diet could lead to better blood glucose control and better lipid levels in people with type 2 diabetics.

Here are some of the incredible vegan high fiber foods for diabetics:

4. Flax seeds

flax seeds

These are tiny edible seeds derived from a flowering plant. Flax seeds are available in various forms such as ground flaxseeds, whole flaxseeds and flaxseed oil. However, it is preferable to consume ground flaxseed to enjoy its whole benefits. This is because it is already broken down and easy to digest. 1 table spoon of flax seed consists of 3 grams of fiber.

Flax seeds also contains high amount of ligans, which acts as a powerful antioxidant.

Antioxidant helps in improving your insulin sensitivity and slows the development of diabetics.

Benefits of flaxseed

5. Avocados


This can be considered one of the healthiest foods on the planet. This lowers cholesterol level and increases your insulin sensitivity.  Avocados are great choice for diabetics because they are low in carbs and naturally high in fiber.

6. Raspberries


1 cup of raspberries contains 15 grams carbs and 8 grams fiber. Raspberries are magical fruits for people with diabetics. It also improves your insulin sensitivity. Raspberries contain antioxidants called anthocyanins which decrease your risk of both cancer and diabetics.

7. Lentils


Top 10 food for a healthy lifestyle

These are legumes. There are different types of lentils such as yellow, black and brown. Lentils consist of 15 grams fiber per cup. They can be easily digested and are low in fat. Additionally, they are also rich in protein.  Lentils can be consumed in the form of soup, gravy or salad.

You can incorporate the above mentioned high fiber food in your everyday meals so as to maintain a healthy digestive system.

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