From keeping your gut happy to helping your heart beat better, fibre is the secret superhero you never knew you needed in your daily diet.
So let’s Rewynd a bit and explore the best sources of fiber, how much you need, and how to get more of it the tasty way.
What Is Fiber, Really?
Dietary fiber is a carbohydrate that your body can’t digest — and that’s why it’s awesome. Instead of breaking it down like other carbs, your body uses it to support digestion, heart health, blood sugar balance, and so much more.
There are two main types:
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Soluble fiber: Dissolves in water, helps lower cholesterol & manages blood sugar (found in oats, fruits, and legumes).
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Insoluble fiber: Adds bulk to stool and prevents constipation (found in whole grains, veggies, and seeds).
Top Fiber Rich Foods
Let’s break it down category by category, with fiber values for your next grocery run.
Vegetables
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Green peas (boiled) – ~9g fiber per cup
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Carrots (raw) – ~2.8g per 100g
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Sweet corn (boiled) – ~4g per cup
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Brussels sprouts (boiled) – ~4.5g per cup
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Spinach – ~2.2g per 100g
Rewynd tip: Add crunchy veggies to wraps or grain bowls, or pair them with a spicy peanut dip!
Fruits
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Pears (with skin) – ~5.5g per medium fruit
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Apples (with skin) – ~4.4g per medium fruit
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Bananas – ~2.6g per 100g
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Oranges – ~3g per fruit
Fun fact: A smoothie with berries, bananas, and almond milk packs serious fiber!
Nuts & Seeds
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Chia seeds – ~34g per 100g (yes, 34!)
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Almonds – ~13.3g per 100g
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Pistachios – ~10.6g per 100g
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Sunflower seeds – ~8.6g per 100g
Rewynd twist: Check out our roasted nuts – flavour meets fiber in one crunchy bite.
Whole Grains
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Oats (raw) – ~10.1g per 100g
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Quinoa (cooked) – ~2.8g per 100g
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Brown rice (cooked) – ~3.5g per cup
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Barley (cooked) – ~6g per cup
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Whole wheat bread – ~2g per slice
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Popcorn (air-popped) – ~14.5g per 100g
Morning munch idea: A bowl of oats with fruits, nuts, and chia seeds = fiber heaven.
Legumes
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Roasted Peanut - ~5g per 100g
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Roasted Chana - ~9g per 100g
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Lentils (boiled) – ~10.7g per 100g
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Black beans (boiled) – ~8.7g per 100g
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Kidney beans (boiled) – ~7.4g per 100g
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Chickpeas (boiled) – ~7.6g per 100g
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Split peas (cooked) – ~8.3g per 100g
Snack smart: Rewynd’s Haldi Chana is not just tasty but also packed with protein and fiber.
Health Benefits of Fiber
You’ve got the sources — now let’s talk about why fiber is a game-changer:
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Keeps your gut happy by supporting healthy digestion and preventing constipation
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Balances blood sugar by slowing the digestion of carbs
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Lowers cholesterol, especially soluble fiber (think oats!)
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Aids weight management by keeping you full for longer
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Feeds your good gut bacteria = better immunity and digestion
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May lower the risk of heart disease and colon cancer
Recommended daily intake: Around 25–38g per day (based on age & gender)
FAQs About Fiber
Q1. What are some high-fiber snacks?
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Roasted chickpeas
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Chia pudding
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Rewynd’s Haldi Chana, Masala Peanuts, or Flavored Cashews
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Mixed nuts & dried fruits
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Popcorn (air-popped)
Q2. Best breakfast fiber foods?
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Overnight oats with chia & berries
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Whole wheat toast with avocado
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Quinoa or oat porridge
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Smoothies with flax/chia, banana, and berries
Q3. What are some fiber-rich Indian foods?
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Moong dal & other pulses
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Whole wheat rotis
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Rajma (kidney beans)
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Bhindi (okra)
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Chana masala
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Sabudana with peanuts & veggies
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Coconut-based chutneys
Don’t forget: Add fiber-rich snacks between meals to keep your energy and digestion on point.
Final Bite
Fiber isn’t just about regularity — it’s about total well-being, from your gut to your heart. The best part? You don’t have to make it boring. At Rewynd Snacks, we blend traditional nutrition with modern snacking, so you never have to choose between flavour and function.
So snack smarter, feel fuller, and let fiber do its thing.
Explore our high-fiber snacks and tag us with your favourite combos @rewyndsnacks!
