Do you want to wear your favourite black jeans without looking fat? But don’t have the time and hassle to go through a strict regimen? Add fiber rich foods to your diet. Dietary fiber is a type of carbohydrate essential in regulating the entire body.

Many of us don’t meet the daily recommended amount of fiber for our bodies, creating many health issues. It is relatively easy to increase fiber intake. Just add foods rich in fiber into your daily diet and watch your body work wonders. Check out this article to know about fiber rich foods, and next time you go for grocery shopping, don’t forget to include them into your list.

What Is Fiber?

Many of us relate fiber with proper digestion and the healthy functioning of our body. Fiber is an essential carbohydrate which is a part of plant-based foods that our body cannot break down. The undigested fiber cleans your digestive tract flushing out harmful carcinogens and cholesterol. There are majorly two kinds of dietary fiber. They are soluble and insoluble fiber(1).

Different Types Of Fiber:

1. Soluble Fiber:

It is a variant of fiber that draws water and forms a gel. This gel slows down the digestive process, which can be useful for losing weight. Oats, legumes, edible plant skins, and nuts are some foods that are rich in soluble fiber.

2. Insoluble Fiber:

Insoluble fiber is another fiber variant that repels water. It’s primary perk being providing bulk to the stool and help ease the movement through the digestive tract. Vegetables, fruits, wheat bran, whole-grain foods are abundant in insoluble fiber.

Recommended Daily Fiber Intake:

Fiber intake per day for kids and adults of different ages are:(2)

Age (years) Fiber Intake(gms)

• 2-5 15gms per day
• 5-11 20gms per day
• 11-16 25gms per day
• 17 and above 30gms per day

Top Fiber-Rich Foods List In India:

Here are our 22 good foods that contain high fiber. Let’s have a look into them.