Walnuts contain decent amounts of fiber. They can help us meet our daily needs. Just a serving of walnuts provides1.9 g of fiber. This amount is 7% of the recommended daily intake!
How much fiber do walnuts have?
Walnuts are great dietary sources of fiber. English walnuts contain 6.7 g of fiber per 100g, or 24% of the Daily Value (DV). A handful provides 1.9 g of fiber, or almost 7% of the DV.
A walnut has 0.27 g of fiber, or almost 1% of the DV. 5 walnuts have 1.36 g of fiber, or almost 5% of the DV.
Black walnuts have a similar fiber content to English walnuts.[1]
What’s the fiber content of foods with walnuts?
Other favorite foods containing walnuts are also great dietary sources of fiber.
First, walnut flour has approximately 6.7 g of fiber per 100g as well. A serving of 3 tbsp provides 1 g of fiber, or 3.6% of the DV.
Walnut butter contains about 6.3 g of fiber per 100g, or 2 g of fiber per serving (2 tbsp).
Furthermore, walnut bread contains between 2 g and 4 g of fiber per 100g. The fiber content depends on the recipe, though. A slice of walnut bread has up to 2 g of fiber.
You can find walnut and many other nut flours on Amazon.
On the contrary, walnut oil, as all vegetable oils, has no fiber.
Are walnuts rich in soluble or insoluble fiber?
Walnuts are mainly insoluble fiber. Actually, they’re about 80% insoluble fiber, and only 20% soluble fiber.
Insoluble fiber doesn’t dissolve in the water. It absorbs water, making the stool softer. Insoluble fiber has a laxative effect due to increased stool weight. Also, it supports weight loss, as it induces satiety.
On the other hand, soluble fiber dissolves in the water, turning to a gel. It’s also good for weight loss, as it slows down digestion.
Do walnuts have more fiber than other favorite nuts?
In fact, most common nuts have a higher fiber content than walnuts. Almonds are the richest nuts in fiber. They have 76% more fiber than walnuts.
Chestnuts, pistachios, pecans, hazelnuts, peanuts, macadamia nuts, and Brazil nuts have more fiber per 100g than walnuts as well.
Still, walnuts are considered a fiber-rich food. As all nuts do.
Health benefits of eating walnuts & other fiber-rich foods
Actually, a high-fiber diet has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may reduce high blood pressure and cholesterol, enhance immune functions, and improve insulin sensitivity.[2]
Fiber in walnuts, as well as other nuts, can help lose weight and improve Body Mass Index. Fiber increases satiety, as it delays gastric emptying. Protein in nuts can keep us full for a long time as well, as it increases thermogenesis. Walnuts are excellent sources of plant-based protein![3]
Can walnuts help us meet the recommended daily intake of fiber?
The regular consumption of walnuts as part of a well-balanced diet can help us meet our daily fiber needs.[4]
We should consume at least 28 g of fiber per 2,000 calories. On the contrary, there isn’t a maximum safe dose of fiber. Most people who follow the standard American diet fail to meet the recommended daily intake of fiber, though. In fact, about 90% of Americans consume less fiber than the recommended amount.
How many walnuts can we eat a day to boost our fiber intake?
We can’t consume too many walnuts because they have too many calories. Overconsumption of walnuts can make you fat.
As a rule of thumb, most people could eat 1-2 handfuls of walnuts and other seeds and nuts a day. This amount can provide up to 14% of the DV. A handful contains approximately 7 walnuts or 14 halves.
The best time to eat walnuts for weight loss is between meals. Walnuts are great as a snack. They can keep us full for hours, without spiking blood sugar levels. After all, walnuts are low in net carbs.
Also, eating walnuts before bed could improve sleep quality and duration!
Common foods high in fiber
Only plant-based foods, such as vegetables, fruits (e.g. avocado), dried fruits (e.g. raisins, dates), beans, legumes, whole grains, pseudocereals (e.g. quinoa), mushrooms, seeds, and nuts, are good dietary sources of fiber.
Beans are the richest foods in fiber, though. For instance, a serving of lentils, chickpeas, or soybeans provides up to 55% of the DV.
Berries, like raspberries, blackberries, blueberries, and strawberries are also particularly rich in fiber.
On the contrary, animal-derived foods, such as dairy, eggs, and meat, contain no fiber. Refined foods are poor dietary sources of fiber as well.
