Top 10 alimentos ricos em fibra — a lista definitiva

By: Agi Kaja••1 min read
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Ingestão diária recomendada de fibra para adolescentes e adultos

14-18 anos: Homens 31 g — Mulheres 25 g

19–50 anos: Homens 38 g — Mulheres 25 g

50+ anos: Homens 30 g — Mulheres 21 g

Alimentos ricos em fibra

1. Feijões

Feijão-encarnado

Feijão-pintado

Feijão-preto

Feijão-aduki

Edamame

2. Proteaginosas

Lentilhas

Grão-de-bico

Ervilha-partida

3. Cereais

Aveia — 16,5 gramas por chávena de aveia crua

Cevada

Quinoa

Pipocas

Arroz integral

4. Fruta seca

Tâmaras

Figos

Alperces

5. Frutos secos

Amêndoas

Pistácio 10,6 g

Coco (fresco) 9 g

Nozes 6,7 g

6. Sementes

Sementes de chia

Linhaça

Sementes de girassol 8,6 g

Sementes de abóbora 6 g

7. Massa e pão integrais

Massa de trigo integral

Pão de trigo integral

8. Vegetais

Abacate

Beterraba

Brócolos

Cenouras

Alcachofra

Couve de Bruxelas

Couve-galega

Espinafres

9. Fruta

Mirtilos

Framboesas

Morangos

Pêssegos

Banana

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Agi Kaja
Agi Kaja
Curating a blend of nourishing recipes, practical nutrition hacks, and intentional living tips. Agi focuses on the "why" behind the products we sell — helping customers build a life that feels as good as it looks. With deep roots in nutrition and a passion for food and health, she spends her days debunking myths, cooking whole foods and highlighting the best ways to fuel a healthy life, ensuring our community stays informed, inspired, and well-fed.

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