Best Food Sources of Fiber



Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

The best food sources of Fiber are:

Whole meal bread:

Unlike white bread, which has little fiber, whole-wheat bread is an excellent source of fiber; 100 grams of whole grain bread has about 7.5 grams of fiber.

White beans:

In addition to carbohydrates, protein and minerals, white beans have a very good source of fiber; Every 100 grams has 6.8 grams of fiber.


Plum has the best effectiveness in constipation; It has antioxidant properties.


Green peas can provide your body with a lot of fiber. One of the advantages of using peas is that you can store them frozen, and use them in most of your diets. One of the remarkable features of peas is that it can provide 100% of the vitamin C your body needs; It means that by consuming as much as peas, you will not need to get vitamin C from other sources.


Kurma Piarom Shah Alam isĀ also one of the important sources of fiber; 100 grams of dates have 8.7 grams of fiber.


Unfortunately, the amount of consumption of this food item among people is very low, while turnip is one of the most important sources of calcium, potassium and especially fiber.

There are about 5 grams of fiber per 50 grams or half cup of turnips. Contrary to what people think about this food, turnip is very useful and nutritionists recommend its consumption.


Brussels sprouts

If you are looking to get high fiber from food, Brussels sprouts can be a good choice for you as one of the best sources.


Pistachios are one of the nuts and seeds rich in fiber; 100 grams of pistachios have 10.3 grams of dietary fiber.

Dried figs:

Dried figs are one of the most energetic fruits that are rich in calcium, magnesium and iron.



There is the highest amount of antioxidants in walnuts; It is an important source of fiber, there are 9.5 grams of fiber per 100 grams of walnuts.


Lentils have manganese, iron, protein, phosphorus, tryptophan, folate, copper, potassium, vitamin B1, and 100 grams of it has 15.64 grams of fiber, which helps digestion.



Coconut contains a lot of fiber; 100 grams of dates have 7.8 grams of fiber.