Fiber is the indigestible part of plant foods that supports healthy digestion, blood sugar control, cholesterol balance, and helps you feel full longer. It’s key for weight management, gut health, and lowering inflammation. There are two types: Soluble fiber – slows digestion, stabilizes blood sugar Insoluble fiber – adds bulk and keeps things moving 🥦 Top Fiber-Rich Foods (per 100 g): 🌱 Legumes & Grains: Lentils (cooked) – ~7.9 g Black beans – ~8.7 g Chickpeas (cooked) – ~7.6 g Oats – ~10.6 g Quinoa (cooked) – ~2.8 g Brown rice (cooked) – ~1.8 g Whole wheat bread (1 slice) – ~2–3 g 🍓 Fruits: Avocados – ~6.7 g Apples (with skin) – ~2.4 g Raspberries – ~6.5 g Pears – ~3.1 g Dates – ~8 g Oranges – ~2.2 g 🥬 Vegetables: Broccoli (cooked) – ~3.3 g Carrots (raw) – ~2.8 g Sweet potatoes (baked) – ~3.0 g Cabbage (raw) – ~2.5 g Spinach (cooked) – ~2.4 g 🥜 Nuts & Seeds: Chia seeds – ~34 g Flaxseeds – ~27 g Almonds – ~12.5 g Pistachios – ~10.3 g Cashews – ~3.3 g 📌 Recommended daily intake: → 25–30 g/day for adults (Most people get only half of that!) 💧 Bonus tip: Increase fiber gradually and drink more water to avoid bloating or discomfort.

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