Do you know the types of fiber? What are the sources of fiber?


Fiber is a type of carbohydrate that the body cannot digest, but rather passes through the digestive system without being digested. This is why it helps satiety, prevents constipation, and improves health in general. There are two types of fiber: soluble and insoluble.

It is not difficult to eat the right amount of fiber, but you have to know the amount of dietary fiber you need first. and then foods that contain it secondly, In our topic, we will learn about the sources of fiber.


fiber types

There are two types of fibres, soluble and insoluble fibres.


1- Soluble fiber

Soluble fiber is that which dissolves in water. It helps in lowering the level of cholesterol in the blood Foods that contain soluble fiber:

  • Oats
  • Nuts
  • Beans
  • lentils
  • apple
  • grapes


2- Insoluble fiber

which does not dissolve in water, It helps food move through the digestive system, preventing constipation Foods that contain insoluble fiber:

  • Wheat
  • Whole wheat bread
  • Whole grains
  • brown rice
  • legumes
  • carrots
  • Option
  • tomatoes


How much fiber do I need?

Minimum recommended fiber per day:

the agemale feminine
9-1331 grams26 grams
14-1838 grams26 grams
19-3038 grams25 grams
31-5038 grams25 grams
51-7030 grams21 grams
70-and older30 grams21 grams

Tips for eating more fibre

  1. Eat the whole fruit
  2. Eat whole grain products brown rice, brown pasta, Brown bread”
  3. Try to make your breakfast full of fiber, such as whole grains
  4. Choose raw vegetables as a snack

Fiber and disease

Fiber helps reduce many diseases, such as:

  • Heart disease: Eating fiber helps lower the risk of heart disease and lower cholesterol
  • Metabolism: Fiber reduces the risk of developing metabolic syndrome, which may cause the risk of developing heart disease and diabetes
  • Diabetes: Diets high in fiber increase the risk of developing type 2 diabetes
  • Inflammatory bowel: Unstable fiber reduces the risk of developing inflammatory bowel disease and colitis by 40%.
  • Constipation: Consumption of fiber relieves and prevents constipation
  • Colon cancer: There are studies that dietary fiber reduces the risk of colon cancer

Sources of foods rich in fiber

Fruits are one of the most popular sources of fibre.

  • Pears: Every 100 grams of pears contains 3.1 grams of fiber
  • Strawberries: Every 100 grams of strawberries contains 2 grams of fiber
  • Avocado: Every 100 grams of avocado contains 6.7 grams of fiber
  • Raspberries: Every 100 grams of raspberries contain 6.5 grams of fiber
  • Bananas: Every 100 grams of banana contains 2.6 grams of fiber
  • Grapes and apples: Every 100 grams of grapes and apples contains 2.4 grams of fiber
  • Blackberries: Every 100 grams of blackberries contain 5.3 grams of fiber

Vegetables are among the most popular sources of fiber:

  • Broccoli: Every 100 grams of broccoli contains 2.6 grams of fiber
  • Carrots and beets: Every 100 grams of carrots and beets contains 2.8 grams of fiber
  • Cabbage : Every 100 grams of cabbage contains 3.8 grams of fiber
  • Spinach: Every 100 grams of spinach contains 2.2 grams of fiber
  • Sweet potatoes: Every 100 grams of sweet potatoes contains 2.5 grams of fiber

Legumes are a source of fiber, which is also a type of complex carbohydrate:

  • Lentils: Every 100 grams of lentils contains 7.3 grams of fiber
  • Beans: Every 100 grams of beans contains 6.8 grams of fiber
  • Peas: Every 100 grams of peas contains 8.3 grams of fiber
  • Chickpeas: Every 100 grams of chickpeas contains 7 grams of fiber
  • Quinoa: Every 100 grams of quinoa contains 2.8 grams of fiber
  • Oats: Every 100 grams of oats contains 10 grams of fiber

Cereals and nuts, although they contain good fats, are also considered sources of fiber:

  • Almonds: Every 100 grams of almonds contains 13.3 grams of fiber
  • Chia seeds: Every 100 grams of chia seeds contains 34.4 grams of fiber
  • Pistachios: Every 100 grams of pistachios contains 10 grams of fiber
  • Walnuts: Every 100 grams of walnuts contains 6.7 grams of fiber
  • Pumpkin seeds: Every 100 grams of pumpkin seeds contains 6.5 grams of fiber


In this guide you will find sources of fiber


Fiber and weight loss

Achieving a healthy weight and maintaining this weight is very important to prevent diseases, and fiber helps you lose weight, achieve a healthy weight, and keep you full for a longer period.

Studies show that eating 30 grams of fiber each day helps you lose weight, lower blood pressure, and improve your body’s response to insulin.

Read about: The most important vitamins and minerals to improve your health



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