Fiber Rich Foods

Fiber is an understated yet important part of gut health. There are two kinds of fiber found in
vegetables, fruits, and grains – soluble and insoluble fiber. Soluble fiber dissolves in water and
forms a gel like substance in the gut and helps regulate cholesterol and blood glucose levels.
Insoluble fiber forms the bulk of the fecal matter to be removed from the body and prevents
constipation. A pregnant woman requires 20–30 grams of dietary fiber per day due to the
physiological changes involved in pregnancy.

The following list shows the amounts of fiber in various foods to help you form a healthy meal plan:

Dietary sources of Fiber :

Food sources Amount of fiber Food sources Amount of fiber
(g/100g)
(g/100g)

NUTS/SEEDS/DRY FRUITS CEREALS/LEGUMES

Groundnut, raw 10.38 White rice, raw 2.81

Sunflower seeds 10.86 White rice. parboiled 3.74

Almonds, raw 13.06 Brown rice 4.43

Pistachios, raw 10.64 Millets (Samai) 7.72

Walnuts, raw 5.39 Pearl Millet (Bajra) 11.49

Safflower seeds 13.49 Millets (Varagu) 6.39

Dates, brown 9.10 Wheat flour (Atta) 11.39

Coconut, fresh 10.42 Wheat semolina 9.72

Sesame seeds, black 17.16 Ragi 11.18

Mustard seeds 14.10 Quinoa 14.66

Bengal gram (channa dal) 15.15

GREENS/VEGETABLES Urad dal 20.41

Brinjal 4.20 Toor dal 16.66

Ladies finger 4.08 Moong dal, whole 17.41

Plantain flower 5.25 Masoor dal, whole 22.84

Green Plantain 3.60 Rajma, red 16.57

Plantain stem 2.12 Soyabean, white 22.63

Drumstick 6.83 Dry peas 17.01

Baby corn 6.09 Moth bean 15.12

Sweet Potato 3.99

Cluster beans 4.83 FRUITS

Broad beans 8.63 Sappota 9.60

Field beans 6.19 Tamarind pulp 5.31

Green peas, fresh 6.32 Guava, white 8.51

Elephant Yam 4.17 Gooseberry 7.75

Carrot , orange 4.18 Fig 4.64

Carrot, red 4.49 Jackfruit, ripe 3.62

Avocado 6.69

Custard Apple 5.10

CONDIMENTS/SPICES Dried apricot 3.32

Curry leaves, fresh 16.83 Apple 2.50

Mint leaves, fresh 5.89

Garlic, large 5.22

Fenugreek seeds 47.55

Coriander seeds 44.81

Cumin seeds 30.35

Omum seeds 20.58

Ginger 5.36

Coriander leaves 4.66

Poppy seeds 26.68

Black pepper 33.16

Turmeric powder 21.38

Red chillies 31.15

Asafoetida 5.13