Most people understand that they need fibrous food, but not many people fully know which foods are rich in fiber and which are not.

Fiber is naturally present in plants. There are two types of fiber, soluble fiber and insoluble fiber.

Natural soluble fiber that humans consume comes from fruits, oats, barley, and vegetables. While insoluble fiber is found in grains, wheat, and some types of vegetables such as spinach.

In general, fiber will quickly pass through the intestine because it cannot be digested.

The Benefits of Eating Fibrous Foods for Health

Fibrous Food Fruits

Fiber is needed by the body to help digestion keep functioning properly, help reduce cholesterol levels, and prevent constipation.

People who eat enough fiber have a lower risk of stroke, heart disease, type 2 diabetes, colon cancer, and pancreatic cancer.

For those of you who are on a diet, eating fiber-rich foods is believed to reduce and maintain weight, because fibrous foods make you feel full quickly.

Women are advised to consume at least 21-25 grams of fiber per day, while men are advised to consume 30-38 grams a day. The average child and teenager needs at least 15 grams of fiber every day. However, how to estimate this number when consuming food?

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List of Foods Containing Natural Fiber

Fibrous Food Vegetables

The table below is expected to help you estimate the fiber content in some common fibrous food samples consumed. But before, here are some natural fiber sources based on the type:

Vegetables and fruits

Vegetables that contain lots of fiber include lettuce, turnips, raw carrots, spinach, mushrooms, pumpkin, asparagus, potatoes, broccoli, and long beans. While fruits that contain lots of fiber include oranges, apples, bananas, pears, mangoes, peaches, berries, and figs.

Whole grains

Can be found in pasta or bread labeled whole grains. Brown rice and cereals such as oatmeal are also included in high-fiber foods.


Types of fiber-rich beans include lentils, black beans, peas, kidney beans, beans, sunflower seeds, almonds, and pistachios.

For more detail, here is a list of some foods and their fiber content.

Food nameServingTotal fiber in grams
Apple with the skin1, medium size4.4
Banana1, medium size3.1
Orange1, medium size3.1
Pears with skin1, medium size5.5
Instant oatmeal1 cup4.0
Spaghetti with whole wheat1 cup6.3
Brown rice1 cup3.5
Whole wheat bread1 sheet1.9
Almond nut23 items3.5
Carrot1, medium size1.7
Potatoes with the skin1, small size2.9
Corn on the boil1 cup3.6
Steamed / boiled broccoli1 cup5.1
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Tips to Meet Your Daily Fiber Need

Fibrous Food Nuts

Here are some simple tips can help you meet your daily fiber needs:

  • Avoid consuming the same type of food. Eating different types of food makes the need for fiber more fulfilled
  • As much as possible, consumption of fruit and some types of vegetables and their skin.
  • Try replacing your snack with fresh fruit or nuts without the addition of salt or sugar.
  • When going to eat packaged food, check the fiber content listed on the packaging label.
  • Although fiber is good for the body, consuming too much fiber together can cause the stomach to become bloated.
  • In addition, consumption of fibrous food without drinking enough water can actually cause constipation to get worse.
  • So, try to balance your daily food intake to support a healthy digestive system.

If you have a special health condition, consult with your nutritionist about which fibrous foods you can consume.

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