Fiber Catalog FIBERCORE
🎯 Figure & Appetite
Without fiber, food has high caloric density. The stomach doesn't stretch in time, delaying fullness hormones (GLP-1, PYY) by 20–30 minutes — causing unintended overeating of 300–500 kcal daily.
🌱 Gut & Lightness
Without insoluble fiber, gut transit time slows from a normal 24–36 hours to 60–72+ hours. Digested food stagnates, triggering fermentation, bloating, and constant heaviness.
🔬 Sugar & Microbiome
Soluble fiber smooths glucose absorption (preventing energy crashes and sugar cravings). It is also the exclusive substrate for beneficial bacteria producing anti-inflammatory butyrate (SCFAs).
Almonds
A dense source of insoluble fiber, healthy fats, and vitamin E. Portion size and form matter.
Apple
One of the best natural sources of pectin and insoluble fiber for fullness, comfortable digestion, and steadier blood sugar.
Apricot
Pectin and skin fiber, low glycemic load, but caution with digestive sensitivity and reflux.
Arugula
Tender leafy greens with mostly insoluble fiber, low FODMAP, and nearly zero glycemic impact.
Avocado
A superfood with a record amount of fiber and monounsaturated fats: provides fullness for 4-5 hours and nourishes the microbiome.
Banana
Greenish bananas are richer in resistant starch RS2, while ripe bananas have more pectin and fructans. Fiber profile, GI, and digestive comfort depend on ripeness.
Beans
About 60% insoluble and 40% soluble fiber, including pectins and resistant starch — helpful for feeding gut bacteria and supporting butyrate. Important: always cook beans properly.
Beet
Beet pectin and plant fiber gently slow digestion and feed your gut microbiome. Here's the full fiber profile and metabolic effects.
Bell Pepper
Plant fiber for comfortable digestion. Fiber profile, blood sugar, fullness, and sensible portions.
Bilberry
A light berry with fiber, water, and antioxidants: how it supports digestion, steady blood sugar, and natural fullness.
Blackberry
One of the highest-fiber berries: 5.3 g per 100 g. Enjoy in moderation if your stomach is sensitive to natural fruit acids.
Blackcurrant
A high-fiber, pectin-rich berry that is very tart — enjoy it after meals and pair it with oatmeal, yogurt, or cottage cheese.
Blueberries
Soluble pectin and insoluble fiber from skins and seeds support comfortable digestion and feed gut bacteria. Blueberries are a low-FODMAP berry with moderate acidity.
Broccoli
A top green-vegetable pick: a dense fiber matrix plus the well-studied compound sulforaphane for whole-body cell support.
Buckwheat (Cooked Groats)
Cooked buckwheat is gentle on the gut, and cooling it can turn some starch into prebiotic resistant starch. Full fiber profile and metabolic effects.
Bulgur
Dense grain fiber for fullness and comfortable digestion - with FODMAP and blood sugar response in mind.
Canned Peas
Canning softens the fibers, making peas easy for most people to enjoy. If your gut is sensitive, rinse them and keep portions moderate.
Carrot
Carrot is a source of pectin, carotenoids, and gentle plant fibers, with a low-FODMAP profile and clear effects on blood sugar, fullness, and digestion.
Cauliflower
Much more tender than green cabbage, with sulforaphane and gentle fiber. But if you have digestive sensitivity, portion size matters because of mannitol.
Celery
Very low in calories, high in water, and full of crisp fibrous ribs. Excellent for crunch and satiety, though the natural mannitol requires mindful portions if prone to bloating.
Chia Seeds
A plant-based fiber and omega-3 powerhouse: chia forms a soothing gel, helps keep you full for 3-4 hours, and supports gentle digestion.
Chickpeas
Resistant starch and oligosaccharides feed beneficial gut bacteria. Full fiber profile and blood-sugar impact, including FODMAP considerations.
Corn
The tough insoluble fiber in corn hulls acts like a natural sweep for digestion, but whole kernels require moderation if you have a delicate stomach. Full fiber profile and metabolic effects.
Cucumber
The hydration champion (95% natural water): crunchy peel fiber and juicy flesh for light digestion.
Dill
Light, aromatic herb with carvone for digestive comfort and almost zero glycemic load.
Dried Apricots
Dried apricots are rich in fiber, potassium, and natural fruit sugars, but commercial batches are often treated with sulfur dioxide and can loosen digestion. Enjoy in moderation if you are prone to stomach irritation or reflux.
Eggplant
The porous flesh is rich in soluble pectin, and the purple skin brings anthocyanin nasunin. The main eggplant trick: frying turns it into an oil sponge, while roasting keeps it light.
Flax Seeds
Water-soluble mucilage gently coats the digestive tract, while omega-3 ALA and lignans are best absorbed from ground flaxseed. Full fiber profile and metabolic effects.
Gooseberry
Gooseberry is a tart berry with pectin and a firm skin. It is high in fiber and low in sugar, but some people may need to ease into it.
Grapes
More of an antioxidant and quick-energy fruit than a fiber powerhouse. Here's the fiber profile, acidity, and blood-sugar impact.
Green Beans
A light, fiber-rich side with a low glycemic index and nearly neutral acidity. Important: don't eat raw pods — cook green beans first.
Green Onion
Green leaves and white bases play different roles: fiber, quercetin, sulfur compounds, and FODMAP rules.
Green Peas
Juicy plant protein and gentle dietary fiber. A complete fiber profile, glycemic effect, and practical portion guidance for delicate digestion.
Iceberg Lettuce
Light, crisp greens: mostly water, very low calories, and FODMAP-friendly, with gentle fiber for fullness and comfortable digestion.
Kiwi
Actinidin, a natural proteolytic enzyme, combined with soluble pectin supports gentle digestion and comfortable bowel regularity. Studies show that two green kiwis daily can support natural transit similarly to gentle fiber supplements.
Leaf Lettuce
Soft plant fiber, rich vitamin K1 density, and gentle digestion for anyone seeking light, soothing meals that won't trigger stomach acidity.
Lentils
A fiber and plant-protein powerhouse with a very low glycemic load. If your digestion is delicate, a standard serving may feel heavy—start with 45–50 g cooked.
Mango
Pectin and fine fibers, together with mangiferin, support comfortable digestion and a moderate glycemic response. Portion size matters.
Melon
Tender, watery, low-calorie melon. We break down fiber, blood sugar, and gut-friendly serving tips.
Napa Cabbage
Tender fiber for comfortable digestion and light fullness. A gentle swap for green cabbage if you have a sensitive gut.
Nectarine
A light, hydrating summer fruit with pectin and dietary fiber. Enjoy in moderate portions if your stomach is delicate or prone to acidity.
Oat Bran
Quality dietary fiber and beta-glucan for fullness, digestive comfort, and cholesterol support.
Oatmeal
Oat beta-glucan is a gold-standard soluble fiber for supporting healthy cholesterol balance and steady energy. Explore the full fiber breakdown and practical preparation tips.
Onion
Dietary fiber, prebiotic inulin, and antioxidant quercetin. A complete nutritional profile with mindful preparation tips for delicate stomachs.
Parsley
Delicate greens with very high micronutrient density: vitamin K1 and apigenin. Fiber profile and metabolic effects.
Peach
A little fiber, lots of water, and gentle pectin. Watch acidity and sorbitol if your gut is sensitive.
Peanuts
Rich in fiber, plant protein, and healthy fats for lasting satiety. Calorie-dense, so moderate portions are best for light, comfortable digestion.
Pear
Pears offer an outstanding 5 g of fiber per fruit, blending gentle soluble pectin with firm stone cells for natural digestive transit. Full nutritional profile and cooking insights.
Pearl Barley
One of the richest beta-glucan grains with a low GI: insoluble fiber adds volume, while soluble fiber forms a gel that keeps you full.
Plum
Plums contain soluble pectin, sorbitol, and plant acids: they can support regularity, but they may cause bloating if you have digestive sensitivity. Below is the fiber profile and gentle ways to enjoy them.
Popcorn
Air-popped popcorn is a whole grain with plenty of fiber and antioxidants, but it has a high GI and a few gut-friendly caveats.
Potato
Simple carbs with helpful fiber: how boiling, cooling, and skin change potato's gut benefits.
Psyllium
Nearly pure soluble fiber from plantago husk: 71–78 g per 100 g, gel formation, fullness, and gentle bowel regulation.
Pumpkin
Soft pectin and fine fibers are gentle on the stomach, while beta-carotene supports the gut lining. Great fiber profile and a very low glycemic load.
Pumpkin Seeds
A rich source of fiber, magnesium, and zinc with a very low glycemic index. Enjoy in mindful portions (20–30 g) to avoid digestive heaviness from dense plant fats.
Radish
Crunchy cellulose and natural peppery compounds give radish its fresh bite. Here's its fiber profile and how it feels in your stomach.
Raspberries
A berry fiber champion: 75–80% insoluble fiber from seeds and 20–25% soluble pectin, plus ellagitannins.
Red Currants
Pectin and fiber can help you feel full and keep digestion moving. But red currants are very tart: enjoy them after a meal or with cottage cheese or oatmeal.
Rice
White rice is an easy-to-digest, FODMAP-friendly base, while brown or basmati gives more fiber and a gentler blood sugar effect.
Rolled Oats
Traditional rolled oats with beta-glucan: fullness, comfortable digestion, and support for healthy cholesterol levels.
Sauerkraut
Fermented cabbage with crisp fiber, active live cultures, and minimal carbohydrates — enjoy in moderation if prone to digestive acidity.
Siberian Fiber
A fiber concentrate from bran and berry pomace. Key nuances for digestion, fullness, and blood sugar.
Sour Cherry
Tart, low-GI sour cherries offer natural melatonin and anthocyanins, but their bright acidity means timing and pairing matter: here is how to enjoy them with gentle digestive comfort.
Spinach
Leaf fiber and thylakoids support fullness, plus potassium and iron. Spinach is high in oxalates, so blanching and pairing with calcium matter.
Split Peas
Cooked split peas: dense in prebiotic fiber, protein, and complex carbs. Highly satiating, but requires mindful portions if prone to digestive sensitivity.
Strawberries
A low-glycemic berry with pectin, anthocyanins (plant antioxidants), and vitamin C. Usually well tolerated with digestive sensitivity in a 65-100 g serving, but overeating may trigger histamine-type symptoms in sensitive people.
Sweet Cherry
Pectin and cellulose support fullness and your microbiome—but if you have digestive sensitivity, keep portions gentle.
Tomato
A juicy, low-calorie vegetable that fills you up with water and plant fiber, making it easier to meet your daily fiber goal.
Watermelon
Almost no fiber, but plenty of water, lycopene, and L-citrulline. For digestive sensitivity, watermelon is a FODMAP trigger, so portion size matters.
Wheat Fiber
Dense insoluble fiber for regular digestion. Water, a careful portion, and caution for a sensitive gut matter.
White Cabbage
High fiber, very low calories, and a gentle but not always soft effect on digestion.
Zucchini
Gentle soluble fiber (pectin) and soft plant fibers are easy on sensitive digestion. Here's the full fiber profile and how it supports steady energy.
💡 How does the fiber balance work in a diet?
🟣 Soluble Fiber (Pectins, gums)
Absorbs water and forms a protective gel in the digestive tract. Slows down sugar absorption, shields against insulin spikes, reduces LDL cholesterol, and feeds beneficial gut flora.
🟢 Insoluble Fiber (Husk & cellulose)
Functions like a gentle mechanical «brush». Promotes healthy gut motility, stimulates peristalsis, and prevents sluggishness. Most abundant in skins of vegetables, berries, and whole grains.
🎯 Golden Standard
An adult needs 28–35 grams of fiber per day. The optimal balance: ~25–30% soluble and ~70–75% insoluble fractions.