10 High-Fiber Foods Vegans Should Eat

 Dietary fibre or "roughage" is an essential nutrient required for proper digestion of foods and helping you feel full.  It is easy to get enough of it through a vegan diet. The key is to eat a balanced and unprocessed diet containing plenty of plant-based food.

Why fiber is important?

Fibre is generally classified as soluble fibre and insoluble fibre, fibres are majorly found in fruits, vegetables, legumes and whole grains. Our body uses it for preventing or relieve constipation. Dietary fibres can also provide health benefits such as a healthy weight and lowering your risk of diabetes, heart disease and cancer.


Recommended intake

A daily intake of 30 gm of fibre is recommended, as most adults are only eating an average of about 18g a day. On average we are getting 15 gm of fibre per day, encouraging eating vegetables, fruits and whole grains can ensure meeting a daily recommended intake.

Vegan sources of fibre

Plant foods are a particularly good source of fibre, including beans, lentils, avocados, chia seeds, green peas, collard greens, broccoli, and oranges. The table below shows you the fibre content of some of these foods.

Amount of food

Amount of fibre

100g of navy beans

11gm

100g of avocados

7gm

100g of chia seeds

34gm

100g of Acorn Squash

4gm

100g of green peas

6gm

100g of spinach

4gm

100g of broccoli

3gm

100g of wheat

4gm

100g of orange

2gm

100g of sweet potatoes

3gm


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