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Fiber Foods: Best Options To Include In The Diet

The consumption of fibers has been increasingly relevant. Although not digested, they offer several health benefits, such as regulating blood glucose and cholesterol, weight loss, and a feeling of satiety, among other essential actions.

What Are Dietary Fibers?

Fibers can be defined as edible parts of foods such as vegetables, fruits, legumes, and legumes that are resistant to the digestion process but serve as food for intestinal bacteria and are associated with numerous health benefits.

Types Of Fibers

Soluble Fiber

Soluble fiber is present in a variety of foods and has many benefits. This type of fiber forms a gel when it comes into contact with water and promotes benefits such as satiety, cholesterol, and blood sugar control. These fibers are present in fruits, beans, vegetables, oats, apples, strawberries, raspberries, and others.

Insoluble Fiber

Insoluble fiber is present in various whole grains, legumes, vegetables, fruit skins, and vegetables. This type of fiber contributes to better bowel function.

What Is The Importance Of Fiber Foods?

Benefits Of Fiber Foods

  • They help with satiety.
  • Contribute to healthy microbiota.
  • They help with intestinal health.
  • Help with glucose levels.
  • Improve body composition.
  • They help in the consistency of the fecal cake.
  • They help control cholesterol and triglycerides.

Stimulate Intestinal Transit

Insoluble fibers work by improving the volume of the fecal cake and consequently helping with its transit. It is essential to consume water, so that this fecal cake is hydrated and fluid during this transit.

Improve Maintenance Of Intestinal Microbiota

Beneficial bacteria feed on these fibers and continue to produce a series of benefits resulting from their metabolism, such as short-chain fatty acids that activate genes linked to the feeling of satiety.

Stimulate The Growth Of Bifido bacteria

Bacteria ferment fibers from food and produce substances that will modulate our organism, reflecting on health.

Help Eliminate Excess Glucose And Cholesterol

Fibers contribute to a slower digestion and absorption process. This mechanism helps to enter the body more slowly, avoiding glucose spikes and helping to control blood glucose.

Fibers help control cholesterol because they can bind to fat molecules in the stool, preventing their absorption. In addition to this mechanism, in the intestine, the ingestion of soluble fibers, such as inulin and fructooligosaccharides, is related to the activation of genes that contribute to the maintenance of triglyceride levels, improvement of hepatic steatosis and reduction of atherosclerosis through the regulation of inflammation, and by reducing blood lipid levels. Consume more whole foods such as whole grain bread, brown rice, fruits, and vegetables, among others. Avoid processed foods such as crackers, white bread, snacks, and others; these are low in fiber.

Fiber Foods: The Best Options


Legumes such as chickpeas, lentils, peas, black-eyed peas, and black beans, among others, have soluble and insoluble fibers in their composition, promoting health benefits by helping with blood glucose, cholesterol, and satiety and improving the design of the intestinal microbiota.

Whole Meal Bread And Biscuits

Whole grain bread and crackers are the best choices in supermarkets or bakeries. These bread made with whole flours and often filled with seeds and oilseeds are absorbed more slowly, and the glucose spikes arrive gradually in the bloodstream.

In addition to this observed benefit, whole-grain bread and cookies promote a feeling of satiety, preventing snacking and delaying hunger. This is an excellent option for a balanced diet. Avoid bread and biscuits with refined flours; these will not promote prolonged satiety.


Vegetables are excellent sources of fiber, such as chicory, arugula, cabbage, broccoli, escarole, zucchini, carrots, and cauliflower, among others. Vegetables have varied fiber compositions, and consuming them daily contributes to good health.

Whole Grains, Bran, And Flour

Whole grains, beans, and flours are full of fibers, vitamins, and minerals and should be part of the choices of products purchased on the shelves.


Fruits, in addition to vitamins, minerals, and carbohydrates, have fiber. In its shell are the insoluble fibers and a mixture of the two threads in the pulp. Consuming fruits daily in adequate portions is a strategy that helps in several processes, such as weight maintenance or weight loss, due to the feeling of satiety promoted by fruits.

Tips For Including More Fiber Foods In Your Diet

Breakfast can be started with fiber, like oatmeal porridge, chia, linseed, and nuts. Consume fruits for breakfast like papaya, guava, apple, banana, and others.

For bread, preferably whole meal ones with 100% whole meal flour, oilseeds, and grains such as amaranth and quinoa.

In between snacks, consume fruits, as they are excellent sources of fiber.

For lunch and dinner, prefer mixed vegetables, legumes, and whole grains such as brown rice, quinoa, and amaranth.

Consuming fiber is very easy; organize yourself; it is present in healthy and tasty foods.

Consume These Foods During The Day

  • Fruits.
  • Greens.
  • Vegetables.
  • Legumes.
  • Oilseeds.
  • Whole grains.
  • Seeds.

Avoid The Consumption Of Refined Grains

Refined cereals should be avoided, as they do not promote satiety and increase the glucose peak quickly, causing damage to health. These refined cereals are white rice, white flour, cakes, and pasta made with white flour and sugar, among others. Avoid these foods.

Increase Fiber Intake Gradually To Avoid Flatulence

Fibers can cause fermentation and bloat in people who are not used to consuming them. So the tip is to start with smaller portions, get used to them, and gradually increase them.


Fiber consumption is essential for balanced and balanced health. The benefits promoted by fibers are diverse and for this reason they should be part of a balanced diet.


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