Fiber is an important part of our diet and is derived from plants. Fiber helps in cleansing the body in a natural way. This not only gives the body energy, but after eating fiber-rich things, you do not feel hungry for a long time. That is why dieticians recommend taking high fiber diet to control cholesterol and lose weight.

Fiber also works in digesting the food. Constipation, hemorrhoids, high cholesterol, BP, diabetes and other stomach troubles start taking birth due to not taking the amount of fiber in your diet/food. Women require 25 grams of fiber per day, while men need 35 to 40 grams of fiber per day. But on average, we are able to take only 15 grams of fiber a day. Therefore, every person needs to pay more attention to fiber-rich food. This does not mean that you give up your favorite food or change your lifestyle. Here are some foods you can use to include fiber in your diet.


In North India, wheat is used as a staple food. Wheat contains a significant amount of fiber. You can easily get wheat through Chapati or by oatmeal. Do not sieve the flour through a sieve while making wheat Chapati because the maximum amount of fiber is in the upper part of the wheat, which usually remains in the sieve while filtering the dough. This is the reason why the people of North India are not able to complete the amount of fiber even when they are fully using wheat. The following grains also include the high amount of fiber.
Millet Along with fiber, it also contains many nutrients such as iron and protein.
Jowar – Jowar Chapatis have a significant amount of fiber. It also contains antioxidants as well.
Maize – Maize Chapatis are eaten in most parts of Punjab(a state of India). You should also include corn and fiber-rich corn flour in the diet.
Barley – Barley Chapatis are considered very good for both stomach and liver.

Dry Fruit

Dietary fiber is one of the most important foods of a healthy diet. High-fiber diet balances body weight and also keeps away from diseases. Almonds, pistachios and walnuts not only contain protein, they are also rich in fiber. Raisins contain both soluble and non-soluble fibers. Raisins provide instant energy to the body.


Broccoli is a high fiber rich perennial superfood. A cup of broccoli contains about 5 grams of fiber and only 50 calories. It is of dark green vegetable, Brassica family, this green vegetable contains iron, protein, calcium, carbohydrate, chromium, vitamin A and C, which makes the vegetable nutritious. Apart from this, it also contains phytochemicals and antioxidants, which are helpful in fighting disease and body infections. Broccoli can be cooked or eaten raw. Other vegetables that contain fiber –Leaf cabbage, spinach, carrots, bean sprouts, green beans etc.


Being rich in fiber, it is advisable to eat apples daily. A medium-sized apple has about 5 grams of fiber. Which comes from a special type of fiber called pectin. Pectin is a soluble fiber that helps the diet to be easily digested and absorbed by building up as gels in the stomach. Other fruits that contain fiber – Pears, bananas, oranges, peaches, strawberries, etc.

Brown Rice

If you like to eat rice but cannot eat it because of fat or other problems, then it is better to start using brown rice in your diet. It is healthy and full of fiber.


Having all kinds of pulses and beans in your food is a good source of fiber. You can also eat sprouts of sprouted pulses.

Brown bread

Brown bread and pasta made of wheat is rich in fiber, you can make it part of your breakfast.


This tasty food, whether eaten raw or boiled or put in vegetables or rice, will provide both taste and health. One cup of peas give 16.3 grams of fiber.

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