Diet gun

Dietary fiber is the edible part of plant foods that cannot be digested or absorbed in the small intestine and passes intact into the large intestine.

Fiber is often classified, depending on its solubility, into soluble and insoluble:

Soluble fiber absorbs water and forms a gel, which delays the digestion and absorption of nutrients.

Soluble fiber helps reduce food intake, delay the rise in blood sugar after a meal, and increase insulin sensitivity.

Insoluble fiber is metabolically inactive and its main action is to increase the volume of stool by absorbing water. Insoluble fiber helps maintain normal bowel function and combat constipation by reducing the time it takes for stool to pass through the gastrointestinal tract.

In general, fiber does not add many calories to our diet (only 2 calories per gram), it causes satiety by increasing the volume of food we consume, thus contributing to weight control.

10 vegetables and 10 fruits that contain high amount of fiber are as follows:

Fiber amount in vegetables (grams per 100 grams), from highest to lowest content:
Artichokes (cooked) 5.0

Parsnips (raw) 4.9

Kale (raw) 4.0

Okra (cooked) 3.6

Turnip greens (boiled) 3.4

Broccoli (boiled) 3.3

Endive greens (raw) 3.1

Brussels sprouts (boiled) 2.9

Beetroot (boiled) 2.8

Carrots (raw) 2.5

Fiber amount in fruits (grams per 100 grams), from highest to lowest content:

Passion fruit 10.0

Avocado 7.0

Raspberries 7.0

Guava 5.4

Blackberries 5.0

Pomegranates 4.0

Pear (with skin) 3.1

Winter melon 2.9

Figs raw 2.5 (dried 12)
Apple (with skin) 2.4



Sources of the article:
Dietary fibre in foods: a review
Chart of high-fiber foods
Amount of dietary fiber in various foods