Vegetarian Food and Nutrition

10 Fiber-Rich Vegetarian Foods That Should Be a Part of Your Meal

Whenever it comes to essential nutrients required for good health, we all think about protein, vitamins, and minerals, but somehow neglect the recommended fiber intake, especially for the vegans and vegetarians.

And, the reason behind it is that a fiber-rich vegetarian diet can be tricky especially for those who don't eat meat because many major sources of protein, such as whole grains and legumes are high in carbs but not fiber.

Moreover, because of that, many people on the refined starch-and-protein filled western diet don’t get enough dietary fiber. As a result, they face some serious health consequences.

However, it is believed that vegetarian diets, rich in vegetables, legumes, seeds, fruits, and nuts, are much more likely to easily yield the amount and kind of fiber our body needs to maintain good stomach health.

Types of Fiber

Fiber is of two different types - soluble and insoluble. In terms of health, both types of fiber are important for digestion and preventing diseases.

1. Soluble Fiber

This type of fiber attracts water and turns it to gel during digestion. This also slows digestion. Soluble fiber is found in oat bran, nuts, barley, seeds, lentils, beans, peas, and some vegetables and fruits. It is also found in a common fiber supplement, psyllium. And, few types of soluble fiber may help lower the risk of heart disease.

2. Insoluble Fiber

This type of fiber is found in foods such as wheat bran, vegetables, and whole grains. Consumption of insoluble fiber adds bulk to the stool and appears to help food pass more quickly through the intestines and enhances the digestive process.

Recommended Daily Intake of Fiber

Based on the Dietary Guidelines, the adequate intake (AI) of fiber for adult women is 28 and 33.6 grams for adult men.

So, here we are listing both kinds of foods (high in soluble fiber and high in insoluble fiber) which are incredibly healthy and satisfying.

Foods High in Soluble Fiber

1. Black Beans

Black beans which are popular to give our dishes a meaty texture are an amazing source of fiber.

One cup (i.e.172 grams) contains 15 grams of the fiber. And, three-quarter cup (129 grams) of cooked black beans contains 5.4 grams of Soluble fiber content.

2. Avocados

Haas avocados are a great source of dietary fiber, monounsaturated fats, vitamin E, and potassium. 13.5 grams of dietary fiber can be earned by one avocado. However, one-third of the fruit offers about 4.5 grams out of which 1.4 are soluble. More importantly, 2.1 grams per half an avocado contains Soluble fiber content.

Rich in both insoluble and soluble fiber, avocados stand out in this regard.

3. Carrots

We all know that carrots are packed with vitamin A which supports our eyes, but very few know the fact that one cup (128 grams) of chopped carrots contains 4.6 grams of dietary fiber, out of which 2.4 are soluble.

It can be a key source of soluble fiber as many people enjoy this vegetable daily.

4. Broccoli

Broccoli, high in vitamin K, is a good source of dietary fiber, with 2.6 grams per 3.5 ounces (100 grams), out of which more than half is soluble.

5. Flaxseeds

Flaxseeds, also known as linseeds, one spoon of it can add 2 grams of protein and extra 3.5 grams of fiber to your breakfast. 14 grams of whole flaxseeds contains 0.6–1.2 grams of Soluble fiber content.

For better result, you can soak your flaxseeds overnight because that allows the soluble fiber to combine with water to form a gel, that later aid digestion.

Foods High in Insoluble Fiber

1. Pears

The pear is not only tasty and nutritious fruit but also one of the best fruit sources of fiber.

It can be said that a medium-sized pear contains 5.5 grams of Fiber Content that means every 100 g of fiber contains 3.1 grams of fiber.

2. Beets

The beetroot or beet is a root vegetable that is not only high in several important nutrients, such as folate, copper, iron, potassium, and manganese but also contains 3.8 grams of fiber per cup or contains 2.8 grams in per 100 grams of beets.

They are also filled with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure exercise and regulation performance.

3. Split Peas

Made from the dried, split and peeled seeds of peas, Split peas contain 16.3 grams of Fiber content from per cup of cooked split peas. Every 100 grams of split peas contains 8.3 grams of fiber.

4. Popcorn

Popcorn may be the best snack you can eat if your goal is to increase your fiber intake.

Air-popped popcorn is very high in fiber, around 1.2 grams of fiber can be earned by a per cup of air-popped popcorn. Every 100 grams of popcorn contains 14.5 grams of fiber.

5. Dark Chocolate

Dark Chocolate is not only high in nutrients but also contain a good amount of fiber. Yes, around 3.1 grams of fiber can be earned by 1-ounce piece of it. Moreover, every 100 grams of chocolate contains 10.9 grams of fiber.


Hence, we have seen how much fiber is important for weight loss, lower blood sugar levels, and fight constipation. So, here we have listed both soluble and insoluble fiber sources.

Have what you need the most and stay healthy!

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