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    Fiber Rich Foods: Dietary Sources of Fiber

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    rupa surekha
    Fiber is an important part of gut health and comes in two forms - soluble and insoluble. Soluble fiber helps regulate cholesterol and blood sugar, while insoluble fiber adds bulk to stool and prevents constipation. Pregnant women need 20-30 grams of fiber daily. Good sources of fiber include nuts, seeds, vegetables, fruits, legumes, whole grains, and herbs and spices. Fiber amounts vary significantly between different foods.

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    Fiber Rich Foods: Dietary Sources of Fiber

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    rupa surekha
    98 views2 pages
    Fiber is an important part of gut health and comes in two forms - soluble and insoluble. Soluble fiber helps regulate cholesterol and blood sugar, while insoluble fiber adds bulk to stool and prevents constipation. Pregnant women need 20-30 grams of fiber daily. Good sources of fiber include nuts, seeds, vegetables, fruits, legumes, whole grains, and herbs and spices. Fiber amounts vary significantly between different foods.

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    Fiber is an important part of gut health and comes in two forms - soluble and insoluble. Soluble fiber helps regulate cholesterol and blood sugar, while insoluble fiber adds bulk to stool and prevents constipation. Pregnant women need 20-30 grams of fiber daily. Good sources of fiber include nuts, seeds, vegetables, fruits, legumes, whole grains, and herbs and spices. Fiber amounts vary significantly between different foods.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    98 views2 pages

    Fiber Rich Foods: Dietary Sources of Fiber

    Uploaded by

    rupa surekha
    Fiber is an important part of gut health and comes in two forms - soluble and insoluble. Soluble fiber helps regulate cholesterol and blood sugar, while insoluble fiber adds bulk to stool and prevents constipation. Pregnant women need 20-30 grams of fiber daily. Good sources of fiber include nuts, seeds, vegetables, fruits, legumes, whole grains, and herbs and spices. Fiber amounts vary significantly between different foods.

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    Fiber Rich Foods

    Fiber is an understated yet important part of gut health. There are two kinds of fiber found in
    vegetables, fruits, and grains – soluble and insoluble fiber. Soluble fiber dissolves in water and
    forms a gel like substance in the gut and helps regulate cholesterol and blood glucose levels.
    Insoluble fiber forms the bulk of the fecal matter to be removed from the body and prevents
    constipation. A pregnant woman requires 20–30 grams of dietary fiber per day due to the
    physiological changes involved in pregnancy.

    The following list shows the amounts of fiber in various foods to help you form a healthy meal plan:

    Dietary sources of Fiber :


    Food sources Amount of fiber Food sources Amount of fiber
    (g/100g)
    (g/100g)

    NUTS/SEEDS/DRY FRUITS CEREALS/LEGUMES

    Groundnut, raw 10.38 White rice, raw 2.81

    Sunflower seeds 10.86 White rice. parboiled 3.74

    Almonds, raw 13.06 Brown rice 4.43

    Pistachios, raw 10.64 Millets (Samai) 7.72

    Walnuts, raw 5.39 Pearl Millet (Bajra) 11.49

    Safflower seeds 13.49 Millets (Varagu) 6.39

    Dates, brown 9.10 Wheat flour (Atta) 11.39

    Coconut, fresh 10.42 Wheat semolina 9.72

    Sesame seeds, black 17.16 Ragi 11.18

    Mustard seeds 14.10 Quinoa 14.66

    Bengal gram (channa dal) 15.15

    GREENS/VEGETABLES Urad dal 20.41

    Brinjal 4.20 Toor dal 16.66

    Ladies finger 4.08 Moong dal, whole 17.41

    Plantain flower 5.25 Masoor dal, whole 22.84

    Green Plantain 3.60 Rajma, red 16.57

    Plantain stem 2.12 Soyabean, white 22.63

    Drumstick 6.83 Dry peas 17.01

    Baby corn 6.09 Moth bean 15.12


    Sweet Potato 3.99

    Cluster beans 4.83 FRUITS

    Broad beans 8.63 Sappota 9.60

    Field beans 6.19 Tamarind pulp 5.31

    Green peas, fresh 6.32 Guava, white 8.51

    Elephant Yam 4.17 Gooseberry 7.75

    Carrot , orange 4.18 Fig 4.64

    Carrot, red 4.49 Jackfruit, ripe 3.62

    Avocado 6.69

    Custard Apple 5.10

    CONDIMENTS/SPICES Dried apricot 3.32

    Curry leaves, fresh 16.83 Apple 2.50

    Mint leaves, fresh 5.89

    Garlic, large 5.22

    Fenugreek seeds 47.55

    Coriander seeds 44.81

    Cumin seeds 30.35

    Omum seeds 20.58

    Ginger 5.36

    Coriander leaves 4.66

    Poppy seeds 26.68

    Black pepper 33.16

    Turmeric powder 21.38

    Red chillies 31.15

    Asafoetida 5.13

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