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16 Wrzesień, 2025
10min.

Foods rich in dietary fiber

The recommended daily fiber intake depends on age, gender, and activity level.Daily Fiber Requirements:Adults:Women: 21–25 g of fiber per dayMen: 30–38 g of fiber per dayChildren and Adolescents:1–3 years: 14 g of fiber per day4–8 years: 17–20 g of fiber per day9–13 years: 22–25 g of fiber per day14–18 years: 25–31 g of fiber per dayPregnant and Breastfeeding Women:Recommended intake: 28–30 g of fiber per dayCan You Eat Too Much Fiber?Yes, excessive fiber intake (over 50 g per day) can cause:Bloating and gasAbdominal painDiarrheaImpaired absorption of minerals (calcium, iron, zinc)Therefore, it is important to gradually increase fiber intake and drink plenty of water to avoid digestive issues.High-fiber foodsHere are 60 foods with their fiber content per 100g:Wheat bran – 42.4 g of fiberChia seeds – 34.4 g of fiberFlax seeds – 27.3 g of fiberWhite beans – 15.5 g of fiberAlmonds – 12.5 g of fiberChickpeas – 12.2 g of fiberSesame seeds – 11.8 g of fiberDark chocolate (85%) – 10.9 g of fiberArtichokes (cooked) – 10.3 g of fiberOats – 10.6 g of fiberDried figs – 9.8 g of fiberFigs (dried) – 9.8 g of fiberSunflower seeds – 8.6 g of fiberBlack beans (cooked) – 8.7 g of fiberKidney beans (cooked) – 7.4 g of fiberChickpeas (cooked) – 7.6 g of fiberDried plums – 7.1 g of fiberCorn – 7.3 g of fiberQuinoa – 7.0 g of fiberPumpkin seeds – 6.5 g of fiberRaspberries – 6.5 g of fiberPersimmon (Kaki) – 6.5 g of fiberAvocado (fresh) – 6.7 g of fiberWalnuts – 6.7 g of fiberGuava – 5.4 g of fiberBlackberries – 5.3 g of fiberBlackberries (fresh) – 5.3 g of fiberGreen peas – 5.1 g of fiberPears (fresh) – 5.5 g of fiberFresh corn – 4.5 g of fiberSpinach (cooked) – 4.3 g of fiberPeas (cooked) – 4.4 g of fiberBrussels sprouts (cooked) – 4.1 g of fiberSweet potatoes (cooked) – 4.0 g of fiberPomegranate – 4.0 g of fiberCauliflower (cooked) – 3.4 g of fiberBroccoli – 3.3 g of fiberButternut squash (cooked) – 3.2 g of fiberPears – 3.1 g of fiberCabbage (cooked) – 2.5 g of fiberApples with skin – 2.4 g of fiberSweet potatoes – 3.0 g of fiberSweet potatoes (batata) – 3.0 g of fiberCarrots – 2.8 g of fiberBeets – 2.8 g of fiberMulberries (fresh) – 2.8 g of fiberPapaya – 2.7 g of fiberMango – 2.6 g of fiberCauliflower – 2.0 g of fiberTomatoes (fresh) – 1.5 g of fiberDried plums – 7.1 g of fiberBrown rice – 3.5 g of fiberSauerkraut – 3.6 g of fiberLentils (cooked) – 7.8 g of fiberPeas (cooked) – 4.4 g of fiberWhite beans – 15.5 g of fiberKidney beans – 8.7 g of fiberLentils – 8.8 g of fiberBlack beans – 8.7 g of fiberChickpeas – 7.6 g of fiber

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16 Wrzesień, 2025
15min.

The Role of Fiber in Human Nutrition – Why Is It So Important?

Dietary fiber, also known as roughage, is the indigestible plant component that plays a key role in maintaining health. Although it does not provide energy or nutrients, its presence in the diet is essential for the proper functioning of the digestive system and overall health. Regular fiber intake supports digestion, improves intestinal peristalsis, and prevents constipation.

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