As per many types of research, it has been estimated that a sufficient fiber intake improves digestion and lowers your chance of developing chronic diseases. The millions of bacteria that live in your digestive tract, known as your gut microbiota, are responsible for many advantages.
It is also said that certain fibers can aid in weight loss by decreasing hunger. But how do they do it? Let us have a look into it! Actually, some research suggests that increasing dietary fiber can help people lose weight by naturally lowering calorie intake.
Fiber can absorb water in the colon, which slows nutrient absorption and gives you feelings of fullness. Your desire to consume will decrease as you become more satisfied, which will finally result in weight loss.
According to research, including nuts regularly in a balanced diet can help us maintain a healthy weight and back off chronic illnesses (such as heart disease and diabetes).
Nevertheless, there hasn’t been much study done on seeds. However, because of the nutrients they contain, they are believed to provide comparable health advantages.
Today in this article, we will be talking about nuts and seeds which are rich in fibers and are easily found across the globe. So here we begin!
Top 20 High Fiber Nuts and Seeds (Complete List)
High Fiber Nuts:
Although different types of nuts may have slightly variable micronutrient (vitamin and mineral) contents, most nuts have very comparable macronutrient (protein, carbohydrate, fiber, and fat) profiles.
- It is said that nuts have very little saturated fat.
- They are good dietary protein sources that are a good substitute for animal protein.
- Nuts contain a lot of dietary fiber and are abundant in phytochemicals, which serve as antioxidants.
| SR.NO. | HIGH FIBER NUTS | FIBER CONTENT PRESENT |
| 1. | Dried Coconut | 7 grams of dietary fiber per cup. |
| 2. | Almonds. | 3.5 grams of dietary fiber per ounce |
| 3. | Pistachio Nuts | 3 grams of dietary fiber per ounce |
| 4. | Hazelnuts | 10 grams of dietary fiber per 100 grams. |
| 5. | Macadamia Nuts | 9 grams of dietary fiber per 100 grams. |
| 6. | Chestnuts | 5 grams of dietary fiber per 100 grams. |
| 7. | Cashews Nuts | 3.3 grams of dietary fiber per 100 grams. |
| 8. | Pecan | 3 grams of fiber in a quarter cup, |
| 9. | Walnuts | 7 grams of dietary fiber per 100 grams. |
1. Dried Coconut
Comparing dried coconut to other dried fruits is frequently overlooked. However, you must include it in your diet if you’re interested in eating healthy food. Dried coconut is an excellent addition to many meals because of its advantages and incredibly high nutritional value.
Anemia due to iron deficiency is a prevalent condition that frequently affects women. Although the illness itself is not harmful, it weakens your natural defenses and has an impact on your general health. The presence of high iron content in dried coconut is one of its main health advantages.
You can get the daily need of this specific mineral by including dried coconut in your meals. Talking about the fiber content present in it, it is estimated that 7 grams of dietary fiber are present in one cup of dried coconut.
2. Almonds
The edible seeds of Prunus dulcis, are known as almonds. Although they originated in the Middle East, the US is currently the world’s top producer. The edible nut inside most almonds you may buy in supermarkets has been exposed by having the shell removed.
You might have seen that either raw or roasted versions of them are available in the markets. They are also used to make almond paste, milk, oil, and butter. Almonds are high in protein and fiber and low in carbohydrates.
Protein and fiber are both known to make people feel more satisfied after eating. And therefore you may consume fewer calories. It is estimated that 3.5 grams of dietary fiber are present in 1 ounce of almonds.
3. Pistachio Nuts
These are extremely healthful in addition to being delicious and enjoyable to eat. This Pistacia vera tree’s edible seeds are a good source of protein, fiber, and antioxidants as well as healthy fats. Pistachio Nuts are one of the foods that promote weight loss despite being an energy-dense food.
The research that does exist on the benefits of pistachios on weight loss is encouraging. Pistachios are high in protein and fiber, both of which help you feel fuller for longer and therefore you will eat less. 3 grams of dietary fiber are present in one ounce of Pistachio Nuts.
4. Hazelnuts
The hazelnut is a type of nut that grows on the Corylus tree. Turkey, Italy, Spain, and the United States are the main countries where it is grown. Hazelnuts can be consumed raw, roasted, or mashed into a paste and have a sweet flavor.
Hazelnuts, like other nuts, are loaded with nutrients and contain a lot of protein, lipids, vitamins, minerals, and fiber. Hazelnuts can be used as a nutritious snack or as a component in a variety of dishes. They are available to buy and consume as a raw, roasted, whole, or sliced.
It is interesting to see that whole and sliced hazelnuts tend to be more popular than ground ones. Talking about the fiber content present in it, it is estimated that 10 grams of dietary fiber are present in 100 grams of hazelnuts.
5. Macadamia Nuts
Native to Australia, macadamia nuts are a type of tree nut that is now produced all over the world, including Hawaii and parts of Latin America, Asia, and Africa. The flavor of macadamia nuts is light and buttery.
The monounsaturated fat, which can lower your risk of heart disease and type 2 diabetes, makes up the majority of the fat in macadamia nuts. The amount of protein and fiber in macadamia nuts may increase the feelings of fullness and decrease hunger, which may aid in weight loss.
Natural sugar and carbohydrate content are low in macadamia nuts. Additionally, they have a variety of vital nutrients including dietary fiber and antioxidants that help in preventing or managing illnesses like cardiovascular disease, diabetes, and digestive health. 9 grams of dietary fiber are present in 100 grams of Macadamia Nuts.
6. Chestnuts
These resemble fruits more than nuts since they are low in fat and high in vitamin C. Remember to remove the prickly husk and the dark brown shell, before eating it. Chestnuts have been used as food for many years. They can be combined with pastries or eaten raw, roasted, or crushed into flour.
The fiber present in chestnuts can help in maintaining a healthy blood sugar level. Consuming foods high in fiber helps your body to absorb carbs gradually.
This aids in preventing blood sugar spikes, which are risky for diabetics. Talking about the fiber content present in it, it is estimated that 5 grams of dietary fiber are present in 100 grams of chestnuts.
7. Cashews Nuts
Cashew nuts have a smooth texture and sweet flavor. They originated in Brazil in South America, and colonists brought them to Africa and India. These areas now generate the most cashews. Cashews can be purchased salted or unsalted, and either raw or roasted.
As per many studies, it is estimated that frequently eating cashew nuts can help you in reducing your weight. Let us know about its fiber content: 3.3 grams of dietary fiber is present in 100 grams of cashew nuts.
8. Pecan
The first thing that usually comes to mind when you think of pecans is pecan pie. However, either consumed on their own or as a part of a vegetable meal, pecans are a nutritious nut. There are various ways to enjoy pecans in savory recipes even though they are often served with desserts.
Pecans are an easy way to change your snacking habits because they have so many health advantages. You must consume foods like pecans for healthy digestion as they are rich in fiber. Constipation is controlled with fiber, which may also lower the risk of intestinal cancer.
As discussed earlier, fiber is important for physical well-being because it helps the body to get rid of toxins and supports good gut bacteria. Pecans, which contain 3 grams of fiber in a quarter cup, can help you reach your daily fiber target of 25–35 grams.
9. Walnuts
Walnuts are round stone fruits with a single seed and are produced by the walnut tree. They are an excellent source of fiber, protein, and healthy fats. They could improve the health of your heart, and bones, and even help you lose weight.
Although they originated in eastern North America, walnut trees are now widely planted throughout China, Iran, and the United States. Walnuts are a complete package of protein, fiber, and good fats which contributes to a feeling of satiety and fullness.
When compared to chips, crackers, and other simple carbohydrate items, they are therefore healthier as a snack. Manganese is present in large quantities in walnuts.
Another mineral found in walnuts is magnesium which is crucial for bone growth because it aids calcium absorption into the bone. It is estimated that 7 grams of dietary fiber are present in 100 grams of walnuts.
High Fiber Seeds:
Just like nuts, most seeds have special nutritional compositions that are known to provide a number of health advantages.
The presence of antioxidants in oily seeds also prevents fats from getting sour too soon. Seeds are also abundant in minerals (such as magnesium, potassium, calcium, plant iron, and zinc), protein, healthy fats, and fiber, as well as vitamins B1, B2, and E. Let us now talk about the seeds that are rich in fiber.
| SR.NO. | HIGH FIBER SEEDS | FIBER CONTENT IN SEEDS |
| 1. | Pine Nuts | 3.7 grams of dietary fiber per 100 grams. |
| 2. | Flax Seeds | 6 grams in two teaspoons (20 grams) |
| 3. | Sesame Seeds | 12 grams of dietary fiber per 100 grams. |
| 4. | Chia Seeds | 10 grams in 28 grams (g), or 2 1/2 tablespoons (tbsp). |
| 5. | Pumpkin Seeds | 18 grams of dietary fiber per 100 grams. |
| 6. | Sunflower Seeds | 9 grams of dietary fiber per 100 grams. |
| 7. | Poppy Seed | 20 grams of dietary fiber per 100 grams. |
| 8. | Hemp Seeds | 1.2 g of fiber in three tablespoons. |
| 9. | Psyllium Seed | 5 grams of fibers in 1 tablespoon serving. |
| 10. | Breadfruit Seeds | 1.5 grams of fibers in 1 tablespoon serving. |
| 11. | Brazil Nuts | 8 grams of dietary fiber per 100 grams. |
1. Pine Nuts
These are not actually nuts, despite their name. In reality, pine nuts are the seeds that are taken out of specific kinds of pine cones. Pine nuts may seem like food to avoid if you’re scared of high-fat foods. However, Protein, lipids, and fiber in pine nuts are well-balanced to maintain stable blood sugar levels.
Pine nuts also provide advantageous micro-nutrients for managing diabetes. It has been demonstrated that the magnesium in pine nuts enhances insulin’s ability to absorb glucose.
In addition, pine nuts’ monounsaturated fat lowers hemoglobin A1c levels, which is an important indicator of blood sugar regulation. Talking about the fiber content present in it, it is estimated that, 3.7 grams of fibers are present in 100 grams of pine nuts.
2. Flax Seeds
Tiny oil seeds called (Linum usitatissimum), sometimes known as common flax or linseeds, have been consumed since the ages. They are now more well-known as healthy snacks. This is because they contain a lot of fiber, special plant chemicals, and heart-healthy omega-3 fats.
About 6 grams of fiber are included in two teaspoons (20 grams) of flax seeds. This amounts to around 15–25% of the Reference Daily Intake (RDI) for both men and women. The fiber present in it is made up of the following: soluble fiber, 20–40% (mucilage gums), Insoluble fiber, 60-80% (cellulose and lignin).
The levels of cholesterol and blood sugar are controlled by soluble fiber. Additionally, it supports digestive health by feeding your good gut bacteria.
The mucilage gums in flax seeds thicken when combined with water. This, along with the presence of insoluble fiber, makes flax seeds a natural laxative. Consuming flax seeds can lower your chances of developing diabetes while promoting regularity and preventing constipation.
3. Sesame Seeds
They can be found in various hues, such as black, brown, tan, grey, gold, and white. Although they are increasingly popular worldwide, black sesame seeds are predominantly produced in Asia. The assumption that black sesame seeds are healthier may be the cause of their increase in popularity.
Products for the skin and hair, including soap, shampoo, and moisturizer, frequently contain sesame seed oils. You might thus wonder if consuming black sesame seeds is also beneficial for your skin and hair health.
Even while there aren’t many studies that specifically look at how eating black sesame seeds impacts hair and skin, the seeds do contain a lot of nutrients that are known to support healthy hair and skin. These seeds are rich in fiber. It is estimated that 12 grams of dietary fiber are present in 100 grams of Sesame Seeds.
4. Chia Seeds
Despite their small size, they are however packed with vitamins, minerals, Omega-3 fatty acids, calcium, and antioxidants. They are healthy and have a moderate and nutty flavor. Many people do not consume enough fiber, which can help avoid constipation and maintain the health of the digestive system.
Chia seeds can assist people in consuming enough fiber in their diets. The amount of fiber in one serving of 28 grams (g), or 2 1/2 tablespoons (tbsp), is around 10 g.
Fiber may contribute to feeling fuller for extended periods of time in addition to supporting digestive health. As chia seeds are rich in fiber, therefore they may be advantageous for anyone who is attempting to maintain a healthy weight.
5. Pumpkin Seeds
Despite their tiny size, pumpkin seeds are incredibly nutritious. You can get a significant amount of healthy fats, magnesium, and zinc by eating only a little bit of them. Pumpkin seeds have a number of health advantages.
These include enhanced prostate and heart health as well as defense against some malignancies. Additionally, it’s simple to add these seeds to your diet. Pumpkin seeds are a fantastic source of dietary fiber; one 1-oz (28-gram) meal of shelled pumpkin seeds has 1.1 grams of fiber.
Good digestive health can be supported by a fiber-rich diet. Moreover adding pumpkin seeds to your diet has been linked to a lower incidence of obesity, type 2 diabetes, and heart disease. It might be a good idea to consume some pumpkin seeds before bed if you have problems falling asleep.
They are a natural supply of the amino acid tryptophan, which can aid in promoting sleep. So friends, stop thinking and start adding it to your diet for better results. It is estimated that in 100 grams of pumpkin seeds, 18 grams of dietary fiber are present.
6. Sunflower Seeds
The plant produces huge flower heads that can reach a diameter of more than 12 inches (30.5 cm), which are plucked for their seeds. As many as 2,000 seeds might be found in a single sunflower head. There are two kinds of sunflower crops.
One variety is raised for the edible seeds, while the other, which is the most widely cultivated, is raised for the oil. The hulls, often known as the black-and-white striped shells, that protect the edible sunflower seeds are inedible. These feature solid black shells and are used to extract sunflower oil.
Sunflower seeds are popular for being used in multigrain bread, and nutrition bars. They include a variety of vitamins, minerals, and healthy fats as well as some advantageous plant chemicals.
These vitamins and minerals present in them may help lower your chance of developing common health issues including heart disease and type 2 diabetes. Sunflower seeds include a substance that prevents an enzyme from tightening blood arteries.
As a result, it might aid in blood vessel relaxation, resulting in a decrease in blood pressure. Sunflower seeds’ magnesium content also lowers blood pressure. Not only this, but sunflower seeds also contain a good amount of fiber in it. Around 9 grams of dietary fiber are present in 100 grams of Sunflower Seeds.
7. Poppy Seeds
The seed of the poppy plant is known as poppy seeds. Asthma, constipation, cough, diarrhea, and sleeplessness are some of the conditions for which people use poppy seeds, but there isn’t any solid scientific evidence to back these claims.
Poppy seeds are used in culinary preparation to make cakes, pastries, fillings, and porridge. Poppy seed oil is used in the production of varnish, paint, and soap. When consumed orally, poppy seed is LIKELY SAFE for the majority of adults.
However let me tell you that, although it is uncommon, consuming poppy seeds can trigger allergies in certain people. When used for medical purposes, poppy seed is possibly safe to consume. It is okay to consume a single beverage or container of yogurt with 35–250 grams of poppy seeds.
Poppy seeds are soaked in water to make poppy seed tea. Morphine and other opiates may be present on the poppy seed’s outer layer. Morphine and other opiates may contaminate the water when poppy seeds are soaked in it to produce tea.
Due to the opiate concentration, drinking this water may have adverse effects or even result in death. Poppy seed consumption in very high quantities is possibly risky.
Consuming a lot of poppy seeds could cause intestinal obstruction. But this is really unusual. Talking about the fiber content present in it, it is estimated that, 20 grams of dietary fibers are present in 100 grams of poppy seeds.
8. Hemp Seeds
These are regarded by many as super-food. These seeds provide a diverse variety of health advantages and a high nutritional profile. Despite coming from the Cannabis sativa plant, hemp seeds have no psychoactive properties.
These tiny, brown seeds are a great source of protein, fiber, and good fats like omega-3s and omega-6s. They have anti-oxidant properties and may lessen the signs and symptoms of many diseases, enhancing the condition of the heart, skin, and joints.
A hemp seed’s exterior hull, or shell, contains a significant amount of fiber. You should try to buy hemp seeds with the hulls on, if at all possible. Hemp seeds are a great source of fiber even without shells; three tablespoons of hemp seeds provide about 1.2 g of fiber.
As we know that regularly consuming adequate fiber can, decrease appetite and therefore provides assistance with weight loss, so start adding Hemp Seeds to your diet if you too want to be healthy and fit.
9. Psyllium Seeds
The Plantago ovata plant is used to make both psyllium seed powder and entire psyllium seed, which is also known as whole psyllium husk. When in contact with liquids, the fiber in the powder and seeds expands and forms gelatin that helps with digestion and eliminates waste from the body.
The seeds are crushed to create the powder, which results in a finer and less granular gel. Dietary fiber is abundant in psyllium seeds, but the powder offers twice as much.
Due to psyllium’s high dietary fiber content, it not only aids in constipation relief but also makes you feel fuller after eating less. Additionally, a high-fiber diet can lower your chance of developing heart disease. Around 5 grams of fibers are present in 1 tablespoon serving of Psyllium Seed.
10. Breadfruit Seeds
Breadfruit Seeds are edible seeds buried in the flesh of the well-known tropical breadfruit, which belongs to the Moraceae family and is botanically known as Artocarpus altilis. There are several hundred different types of breadfruit in the world, and the trees grow quickly, sometimes reaching a height of 26 meters.
Although the tree is susceptible to cold, it can tolerate salt and drought. Breadfruit Seeds are eaten after being roasted, boiled, fried, or baked.
Before eating, seeds are first cooked in salted water and then roasted in the heat of a fire or hot coals. You can also make a puree with it. it is estimated that 1.5 grams of dietary fiber are present in 1 tablespoon of breadfruit seed.
11. Brazil Nuts
Brazil nuts are actually edible seeds from the Brazil nut tree, and they can be eaten raw or blanched. These are produced by the Bertholletia excelsa tree, which is native to South America. They are an excellent source of selenium, protein, and healthy fats.
Selenium, an antioxidant-rich mineral, is one of the most abundant dietary sources found in Brazil nuts. Selenium is crucial for healthy immunological function, metabolism, and reproduction. Antioxidants, which Brazil nuts are rich in, aid in preventing cells from oxidative damage brought on by free radicals.
Additionally, selenium raises levels of glutathione peroxidase, an enzyme that aids in reducing inflammation and safeguarding the body against oxidative damage. Not only this, but Brazil Nuts are also rich in fibers. 8 grams of dietary fiber are present in 100 grams of Brazil Nuts.
You might also like this:
- 20+ High Fiber Whole & Gluten-Free Grains
- Top 20 High Fiber Beans and Legumes
- 30 Fiber Rich Fruits (Complete List)
- Top 35 Fiber-Rich Vegetables
- 50+ Foods that have the highest fiber content
Conclusion:
So these were the top 20 high-fiber nuts and seeds, If you liked this list then please share it with your friends. We have also covered many other high-fiber foods on our site, If you wish you can read them as well.
Overall nuts and seeds are very healthy for you and you must try to include them in your diet plan to improve your overall health.
