A Nutritional Breakdown: High-Fibre Foods 🥜🥣🥗

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Fibre is essential for digestive health but often overlooked.

Adequate fibre intake is linked to a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer.

Fiber can act as a prebiotic, feeding the good bacteria in your gut.

The daily fibre requirement for a healthy diet can vary based on age, gender, and overall health status. 

According to ICMR NIN, about 15g/1000 kcal and 30g/2000 kcal are considered as safe intake for adults.

The American Heart Association recommends 25 to 30 grams of fiber per day from food, not supplements.

A general rule of thumb is ~25% soluble to 75% insoluble fiber for balanced benefits.  

Soluble fiber, found in foods like oats and beans, binds with cholesterol in the digestive system, helping to lower bad cholesterol (LDL) levels in the body.

Insoluble fibre (e.g., wheat bran, lentils, almonds, vegetables) helps with constipation and stool bulk.

Increasing overall intake from diverse plants delivers both types naturally.

Fiber acts like a sponge. If you eat a lot of fiber without drinking enough water, it can actually cause constipation rather than fixing it.

Good vegetarian / vegan sources of fibre include:

Click the above links to view nutrient details of ~120 raw foods in the above listed categories.

The data for the chart above has been sourced from Indian Nutrient Databank (INDB).

The following chart created using data from Open Food Facts and validated with nutrition labels on Amazon, highlight popular branded food products from various common categories that are rich in fiber, including the following: 
Satoo powder, made from roasted Bengal Gram, contains around 20g of protein and 9g of fiber per 100g, making it a nutritious drink option.


Benefits of High-Fibre Foods:

  • Fibre improves digestion and prevents constipation. 
  • It supports heart health by lowering cholesterol levels.
  • Fibre helps regulate blood sugar levels.
  • It aids in weight management by promoting fullness.
  • Fibre promotes gut health by feeding beneficial bacteria. The gut is our second brain.
🤓Fun facts:

🥄Chia seeds are one of the most fiber-dense foods on the planet.

🍌Bananas are high in both soluble and insoluble fiber. Soluble fiber helps regulate blood sugar, while insoluble fiber promotes healthy digestion.

🥑Avocados are not only high in healthy fats but also in fiber. One medium avocado contains about 9-13 grams of fiber.

🍫Dark chocolate (70-85% cocoa) is not only a treat but also contains about 12 grams of fiber per 100 grams.

🌊🌿Fiber doesn't just come from plants - some types of edible seaweed are excellent sources of fiber.

🍦Despite its name, cotton candy is not a good source of fiber!

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