How much fiber in lentils?

Lentils are among the richest foods in dietary fiber. A serving contains about 15.6 g of fiber. This dose is 55% of the daily required intake.

Why do we need to consume fiber?

Fiber is essential for good health. High fiber intake has been linked to significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, high fiber intake may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function![1]

Moreover, fiber contributes to healthy gut microbiota, which is crucial for good health. Gut microbiota protects the body from chronic inflammations, improves metabolic processes, and promotes weight loss, due to regulation of appetite![2]

How much dietary fiber do we need a day?

The daily recommended intake of fiber is 14 g per 1,000 calories. Therefore, we should consume at least 28 g of fiber per a typical 2,000 calorie diet. If you consume more calories, you should get more fiber as well. There hasn’t been established a maximum safe dose of fiber.

However, most people fail to consume adequate amounts of fiber. Average fiber intake for people who follow the standard Western diet is less than half of the recommended dose! Actually, only plants contain fiber. Animal products and highly processed foods contain no fiber.

Are lentils high in dietary fiber?

Beans and legumes are the richest foods in fiber. Eat them regularly to boost the daily intake of fiber. Moreover, beans are good for weight loss.

Lentils are particularly high in fiber. Cooked lentils contain 7.9 g of fiber per 100 g. Moreover, lentils contain 15.6 g of fiber per cup.[3]

Thus, a serving of lentils can provide about 55% of the daily required dose of fiber!

What foods are high in fiber?

Following a well-balanced, whole-food, plant-based diet is the easiest way to boost the daily fiber intake.

Beans, and legumes are the best sources. For instance, kidney, black-eyed, white, fava beans and soybeans are pretty high in fiber.

Vegetables, fruits, whole-grains, seeds, and nuts are particularly high in fiber as well. Hence, you could combine lentils with whole-grain bread.

Moreover, eating a bid salad every day could significantly increase your fiber intake. For instance, spinach, kale, arugula, dandelion greens, and lettuce are good sources of fiber.

You should eat whole fruits, though. Vegetable oils and fruit juices contain negligible amounts of fiber.

Why should we eat lentils regularly?

Although lentils have few calories, they’re packed with protein, vitamins, minerals, antioxidant, and many other bioactive compounds. They’re particularly high in iron.

Due to their unique nutritional value, lentils may reduce the risk of many diseases, such as diabetes, obesity, cancers, cardiovascular disease, as well as many degenerative diseases.[4]

Moreover, we can eat lentils at dinner. They reduce cravings for fattening late night snacks and help sleep better at night