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Trying to increase your fiber intake? Well, look no further.
This article covers Nigerian high-fiber foods, some of them are foods you already eat, and you might be pleasantly surprised by how much fiber they contain.
Fiber, often overlooked yet highly impactful, plays a key role in our well-being.
It not only aids in digestion but also supports heart health, regulates blood sugar, and assists in weight loss and management.
Getting enough fiber can seem difficult because most people associate it with just vegetables.
But are you aware that some of our foods like bean porridge to snacks like popcorn contain fiber?
Read on to find out more high-fiber foods that you’ll want to eat.
What is Fiber and How Much of it Do You Need?
I’ll cut it short, fiber is a type of carbohydrate that the body doesn’t absorb, this helps in many ways which I will cover below.
There are two main types, Soluble and Insoluble.
Soluble fiber dissolves in water and forms a gel-like liquid, this liquid slows the rate of both digestion and absorption of glucose in the body.
How does this help you?
- It slows down the glucose absorption rate in your body, thereby maintaining blood sugar levels. It makes it an essential nutrient to be added to diabetic foods.
- Slows down digestion rate, leaving you feeling fuller for longer, which leads to weight loss or management.
Insoluble Fiber does not dissolve in water and remains unchanged.
It is not digested which means it adds no calories and it also bulks up stool.
How does this help you?
- It bulks up stool making bowel movement easier.
- It helps prevent constipation.
It is recommended that men over 18 should aim to consume 30 grams of fiber per day and 25 grams for women.
Most of us consume less than half of this.
Healthy Nigerian Foods High in Dietary Fiber
Here I cover the foods highest in fiber that can be found in Nigeria. These foods are a good addition to weight loss meal plans for women and also meal plans for men.
From familiar favorites to hidden gems, I’ve listed and arranged them in the order of highest fiber content to lowest. Enjoy!
1. Tigernut
- 100g Tigernut contains 27g of Fiber and 476 calories.
Tigernut, one of our local favorites, can be eaten raw or made into drinks.
They are delicious and rich in dietary fiber, making them a guilt-free snack.
2. Chickpeas
- 100g Chickpeas contain 17g of Fiber and 364 calories.
These versatile legumes have been a dietary staple for years for a good reason.
They offer a hearty dose of fiber and plant-based protein.
3. Beans
- 100g Beans contain 16g of Fiber and 347 calories.
We Nigerians love beans for their deliciousness and flexibility with other foods.
You’d be pleased to know that the beans porridge and Moi-Moi you enjoy are packed with fiber, protein, and magnesium, and are also low in cholesterol.
4. Popcorn
- 100g Oats contain 13g of Fiber and 375 calories.
A beloved snack for me and many others, popcorn offers whole-grain goodness and fiber, especially when prepared without excessive sugar, butter, or oil.
5. Almonds
- 100g Almonds contain 12.5g of Fiber and 579 calories.
Almonds are a crunchy source of protein, healthy fats, and of course, fiber.
They are perfect for snacking or adding a nutty crunch to your desserts.
Did you know that almonds are the seeds of a fruit? Except you can’t eat the actual fruit.
6. Dark chocolate
- 100g Dark chocolate contains 11g of Fiber and 604 calories.
Yes, you read that right! In moderation, dark chocolate provides not only a sweet indulgence but also fiber and antioxidants.
7. Avocado
- 1 Medium Avocado contains 10g of Fiber and 240 calories.
Creamy and delicious, avocados aren’t trending for no reason; they’re a rich source of fibre, healthy fats, and various essential nutrients.
8. Oats
- 100g Oats contain 9g of Fiber and 374 calories.
If we’re talking superfoods, oats are up there with the best.
It’s a classic breakfast choice and an excellent source of soluble fiber, helping you stay full and satisfied.
9. Coconut
- 100g Coconut contains 9g of Fiber and 354 calories.
This tropical delight not only adds flavor but also a healthy dose of dietary fiber to your dishes.
It can be eaten raw, made into oil, and milk, making it a versatile option.
10. Cocoyam or Taro
- 100g Cocoyam contains 5.1g of Fiber and 142 calories.
Cocoyam, one of our staples, is mostly known for being carb-heavy, but this root vegetable is also high in fiber.
11. Guava
- 100g Guava contains 5g of Fiber and 68 calories.
Bursting with flavor, guava also comes with a healthy amount of fiber, vitamins, and antioxidants, giving you a healthier digestive system.
Did you know guava is called the super fruit because it has four times as much vitamin C as an orange, more potassium than bananas, and four times as much fibre as a pineapple?
That’s a pretty sweet deal.
12. Green peas
- 100g Green peas contain 5g of Fiber and 81 calories.
These little green gems may be small in size, but they pack a humble punch in the fiber and protein department.
Paired with brown rice or whole-wheat pasta, you get a super fiber meal.
13. Bitter Kola
- 100g Bitter kola contains 4g of Fiber and 373 calories.
Beyond its Nigerian traditional significance, bitter kola contains fiber and various bioactive compounds.
14. Whole-wheat pasta
- 100g Whole-wheat pasta contains 3.9g of Fiber and 149 calories.
A healthier alternative to the traditional white pasta.
Whole wheat pasta is higher in fiber, allowing you to enjoy pasta while staying on your health game.
15. Semolina
- 100g Semolina contains 3.9g of Fiber and 360 calories.
That hot, steaming semo served with your favorite soup, isn’t just a satisfying meal, it’s also a fiber-packed one.
16. Sweet Potatoes
- 100g Sweet potatoes contain 3g of Fiber and 86 calories.
Sweet potatoes have been praised for being a superfood in the fitness space.
They are a good source of fiber, vitamins, and complex carbohydrates.
To top that all up, they are a low-calorie food, making them a perfect addition to a weight-loss meal plan.
17. Pawpaw
- 100g Pawpaw contains 2.6g of Fiber and 80 calories.
Pawpaw is a hit or miss for people, but regardless, this tropical fruit provides a good amount of dietary fiber.
18. Apple
- 100g Apple contains 2.4g of Fiber and 52 calories.
An apple a day not only keeps the doctor away but also provides a decent source of fiber.
Did you know that there are more than 2,500 varieties of apples?
I’m not the only one that used to think it was just 2.
19. Corn
- 100g Corn contains 2.4g of Fiber and 96 calories.
Whether getting it roasted on the side of the road or boiled, corn comes with some fiber along with its delightful taste and texture.
20. African Pear or Ube
- 100g Ube contains 2.1g of Fiber and 260 calories.
Ube, a local and seasonal fruit combines unique flavor with a good dose of dietary fibre.
Final Words
And there you have it, the Nigerian foods in fiber.
Nigeria offers a rich array of high-fiber foods that can enhance your well-being in several ways.
Fiber, often underestimated, plays a pivotal role in the digestive system, heart health, blood sugar regulation, and weight management.
Some of these fiber-rich gems, such as tiger nuts, chickpeas, beans, and avocados, are staples in our diet.
Even familiar snacks like popcorn and almonds can contribute to your fiber intake.
By incorporating these high-fiber Nigerian foods into your diet, you can enjoy a well-rounded and nutritious eating experience.
