When people talk about shifting to a plant-based diet, it is usually because they want to get into a healthier lifestyle and have a conscious way of living. Getting into a vegan diet allows you to manage your calories and nutrients well. The number of vitamins, proteins, carbs, fats you are consuming is all measured and keeps your body in check. But sometimes, we tend to miss out on a very vital nutrient which is fiber because we are unaware of the food supplies that are rich in fiber and is also 100% vegan and plant-based.


Fiber happens to be an indispensable nutrient because of its impeccable properties to digest food easily. Fibers are basically non-digestible carbohydrates which allows your body to digest your food by breaking it down easily. Fiber is also known to be good for weight loss as it significantly reduces your appetite making you feel fuller when you consume fiber rich food and thus help in weight loss. If you have a good fiber intake, your blood sugar levels also remain good and the chances of any chronic heart diseases are low. Apart from that, fiber is the most well known to reduce constipation and keep your bowel movements good.


There are a lot of food substitutes which are rich in fiber alongside other nutrients and thus when consumed in a good and healthy amount, your body is well stuffed with nutrients. Some of the rich plant-based sources of fiber are:


There are a lot of fruits which are known to be extremely rich in fiber. Some of them are berries, bananas, avocados, papaya, etc. These fruits can be consumed as your daily evening snack or as your breakfast. Either way, eating fruits in a day is the easiest task and this will ensure your fiber levels are up to the mark in your body.



Some vegetables like sweet potato, carrots, cabbage, corn, etc. are rich in fiber. You can eat sweet potatoes in winters or as your breakfast. This is a tasty and fiber rich option for you. corn can be consumed in a lot of ways. You can either have it directly or mix it in some vegetable or anything else.



Known to be the best food item for fiber, consuming whole grains in your daily diet is the healthiest option. This will keep you full throughout and also keep your fiber levels afloat. Cooked brown rice has 4 grams of fiber in it. this is a great option for weight loss and also to count your calories. Oat bran contains 15.4 grams of fiber which is a lot and thus you can have it once to get all the nutrients you want in a day.



Legumes is every vegan’s heartthrob because of the numerous nutrients it carries and also because it can be used to make a lot of vegan substitutes. Legumes happen to be extremely rich in fiber and is known to be one of the best and healthiest fiber rich food product. Navy beans when cooked contains about 10.5 grams of fiber and everyone’s favorite kidney beans have around 7.4 grams of fiber. Thus, you don’t have to compromise on the taste just to be healthy.


  1. SEEDS

Seeds like chia seeds help you in weight loss and is also a great source of fiber. Consuming some chia seeds in the morning is a great breakfast option because it keeps your calorie deficit diet in place and also makes you feel full. Other seeds like flax seeds, sunflower seeds, etc. also helps your fiber to stay in control.