Skip Supplements. THIS Food Gives You 32g of Fiber Naturally!

Most people know they should eat more fiber, but very few reach the recommended daily intake of 25–32 grams. Fiber doesn’t just keep your digestion smooth—it helps control blood sugar, supports heart health, and keeps you feeling full longer. But here’s the big question: Moringa, sweet potato, green banana or jackfruit? Which one can actually help you hit that 32g fibre mark every day?

This article explores each of these powerful foods, highlighting their fibre content, health benefits, and practical ways to add them to your meals.

Sweet Potato – A Fibre-Rich Staple

Let’s start with the most familiar. Sweet potato provides 3 grams of fibre per 100 grams, making it a solid choice for anyone looking to boost fibre naturally. It’s not just about fibre—sweet potatoes are also rich in vitamin A, potassium, and antioxidants.

How to Add It

• Roast cubes of sweet potato with olive oil and herbs.
• Use mashed sweet potato as a healthier base for pies or soups.
• Bake sweet potato fries for a crispy, fibre-packed snack.

Eating 300–400 grams of sweet potato a day could give you 9–12 grams of fibre—about a third of your daily target.

Moringa – The Superfood Leaf

Moringa has become famous worldwide for its incredible nutrient profile. Packed with iron, calcium, and antioxidants, it’s also a great source of fibre when consumed fresh or in powder form.

Why It’s Powerful

• The leaves are particularly rich in insoluble fibre, aiding digestion.
• Moringa can help regulate cholesterol and blood sugar.

How to Use It

• Add fresh moringa leaves to soups, curries, or stir-fries.
• Stir moringa powder into smoothies or teas.

A tablespoon of dried moringa powder gives about 2 grams of fibre, making it an easy daily add-on.

Also Read: Morel Mushrooms: The Gourmet Treasure You Can Grow in Your Backyard

Green Banana – Fibre and Resistant Starch

While ripe bananas are sweet, green banana offers something different—high amounts of resistant starch and fibre. Resistant starch acts like soluble fibre, feeding healthy gut bacteria and improving digestion.

Benefits

• Supports weight management by keeping you full.
• Helps control blood sugar levels.
• Boosts gut health with prebiotic properties.

How to Eat Green Banana

• Slice and steam them like potatoes.
• Make green banana flour for gluten-free baking.
• Use in curries or as chips.

One medium green banana contains about 3 grams of fibre, making it a versatile way to increase daily intake.

Jackfruit – The Exotic Option

Jackfruit has gained popularity as a meat substitute, but it’s also rich in fibre. Depending on ripeness, jackfruit contains 1.5–2.5 grams of fibre per 100 grams.

Why Include Jackfruit?

• Promotes healthy digestion.
• Keeps blood sugar levels balanced.
• Adds bulk to meals, making you feel satisfied.

How to Eat

• Use unripe jackfruit in curries and stir-fries.
• Enjoy ripe jackfruit as a tropical fruit snack.
• Add jackfruit seeds to soups—they’re rich in additional nutrients.

Also Read: How to Grow Pumpkins for a Big, Festive Fall Harvest

Table: Fibre Content Comparison

To reach 32g fiber daily, you’ll need a mix. For example: 300g sweet potato (9g), 1 green banana (3g), 1 cup moringa leaves (5g), and 200g jackfruit (4g) together provide over 20g. Pair this with whole grains, legumes, and seeds to hit your target.

Personal Experience

When I first started tracking my fiber intake, I was shocked at how low it was, even with plenty of fruits and veggies. Adding a daily bowl of roasted sweet potato, sprinkling moringa powder into my smoothies, and replacing regular chips with green banana chips made a huge difference. Within weeks, I noticed better digestion, higher energy, and improved focus.

By combining these superfoods with whole grains, lentils, nuts, and seeds, you’ll easily hit your fibre goals and enjoy better digestion, heart health, and overall wellness.

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