Many people on the refined starch-and-protein filled western diet don’t get enough dietary fiber, and that can have some serious health consequences. Vegan diets, rich in vegetables, fruits, nuts, seeds, and legumes are much more likely to easily yield the amount and kind of fiber your body needs to maintain good digestive health. To help you visualize this see the handy chart below depicting the 34 best plant-based high-fiber foods.
According to our article, Fiber in Plant-Based Diets, the daily recommendation is 25 to 35 grams of combined soluble fiber (dissolves in water) and insoluble fiber (“roughage” that does not dissolve in water).
Peas, beans and apples contain soluble fiber, which slows digestion and helps the body absorb nutrients from food. Flax seeds and nuts provide insoluble fiber, which helps foods pass through the digestive system. High-fiber foods may also help control weight because they make you feel full sooner and stay satisfied longer.
It’s best to increase the amount of fiber you take in gradually so your body can adjust; and as fiber is increased, make sure to drink plenty of water.