Are Nuts High in Fiber?

Nuts are fruits composed of hard shell in the outside and a seed inside. The seed is edible in case of most nuts. But normally, a wide variety of seeds that are dried in form are called nuts. Nuts are relatively small in size compared to some other foods. But these foods are a healthy way to increase the fiber intake quickly. Some nuts are lower in calories or fats, while some other nuts are higher in potassium or protein. Nuts are rich in fiber and they can improve your verbal reasoning, mood, and memory. These foods can play a good supporting role to maintain good neurologic function.

The beneficial sides of fiber are well known and well-recognized in research. Fiber has crucial roles in controlling your food habits, maintaining healthy digestive systems as well as losing fat and weight from your body. High fiber diets not only control fat and weight but also help to lower the risk of some types of cancers, heart disease, irritable bowel syndrome, and kidney stones. Women with menopausal problems can experience some relief with high-fiber diets.

Remember that the recommended Daily Fiber requirement for men is 35-40 grams and for women it is 25 grams. And you can find high amount of dietary fibers in seeds, legumes, fruits, vegetables, grains, cereals and beans. Let us check the nuts among these food types.


High Fiber Nuts

Nuts, grains and seeds are highly fiber-rich foods. Flaxseeds, sesame seeds and almonds are found to be rich in fibers as well. Herbs and spices are also sources of fibers. Cinnamon is well-known to provide with good amount of fibers. Other than these nuts and seeds there are many other nuts and seeds that also provides with good amount of fibers and play a good role in maintaining healthy digestive system.

Nuts: 0.6 grams of fiber are found per 6 almonds. And y Fiber: There is 1.9 grams of fiber per 1 ounce by weight of walnut. Walnut, like other nuts are a way to quickly increase fiber consumption.

Flax Seeds: A tablespoon of flax seeds has 3 grams of fibers. Tons of nutrients, packed in a little seed, flax seeds reduce cholesterol and help to ease the symptoms of menopause.

Chia Seeds: A tablespoon of chia seed can hold 5.5 grams of fibers. Chia seeds are a good source of fibers. They support the digestive health well and they have many other health benefits.

Quinoa: 1 cup cooked quinoa contains 5 grams of fiber. Though it is a seed but it eats like a grain. Grains are high in fiber.


Fiber Chart

Below chart on fiber rich nuts and seeds can provide with a better idea in this regard.


 Nuts and seeds

 Serving size

 Total fiber (grams)*

 Split peas, boiled

 1 cup


 Lentils, boiled

 1 cup


 Black beans, boiled

 1 cup


 Lima beans, boiled

 1 cup


 Baked beans, (vegetarian, canned,



 1 cup



 1 ounce (23 nuts)


 Pistachio nuts

 1 ounce (49 nuts)



 1 ounce (19 halves)


Last update: April 17, 2017 08:03:34 pm

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