Eggs contain no dietary fiber. Fiber is only found in plant-based foods.
Why should we follow a high-fiber diet?
A diet high in fiber is beneficial for health. It has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. It may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function![1]
We should consume at least 28 g of fiber per a 2,000-calorie diet. More is better, though.
Getting too much fiber from food is rather unlikely. Actually, 90% of Americans fail to meet the recommended daily intakes! So, it’s crucial to follow a whole-food, plant-based diet.
Fiber content of eggs
Eggs don’t contain any fiber. Fiber is naturally present only in plant-based foods.[2]
So, should we eat eggs? Actually, eggs have a superior nutritional value, while they’re low in calories.
Eggs are packed with vitamins and minerals. For instance, egg contains all vitamins except vitamin C. Moreover, eggs are pretty rich in high-quality protein, iron, zinc, choline, vitamin A, vitamin B12, and vitamin D. Also, egg is a great dietary source of omega-3 fatty acids.
But, we should consume eggs in moderation. They’re pretty rich in cholesterol, and saturated fatty acids.
Just an egg contains 1.6 g of saturated fatty acids, while the upper safe dose is only 13 g for a 2,000-calorie diet. High intakes of saturated fats may raise cholesterol and increase the risk of heart disease and stroke.[3]
Common foods high in fiber
It’s important to consume the recommended daily intake of fiber. Therefore, we should consume a wide variety of plant-based foods. Avoid refined products. They contain negligible amounts of fiber as well.
Above all, you should start consuming legumes and beans. They’re the richest foods in fiber. For instance, a serving of lentils provides more than 50% of the daily recommended dose of fiber!
Vegetables, fruits, berries (e.g. raspberry), whole-grains, seeds, nuts, and mushrooms are also great dietary sources of fiber.
Getting high amounts of fiber is easy. Even favorite foods such as popcorn, potatoes, pasta, and chocolate are excellent dietary sources of fiber.
