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Top 10 Foods Highest in Fiber


Dietary fiber (dietary fibre, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their intake of fiber, should in turn, also increase their intake for water. The current DV for dietary fiber is 25 grams. Below is a list of high fiber foods, for more, see the extended list of fiber rich foods.

#1: Bran (Corn, Wheat, Rice, Oat)
Bran is high in fiber and is the top source of both vitamin b6 and magnesium. Bran can most commonly be found in whole grain breads and is also a great addition to high fiber hot breakfast cereals like oats, rye, and buckwheat. Crude corn bran provides the most dietary fiber of any food with 85.6g (290% DV) per 100 gram serving, or 60g (240% DV) per cup, and 3.75g (15% DV) per tablespoon. Rice and Wheat bran provide 25g (99% DV) of fiber per cup, 1.6g (6.2% DV) per tablespoon. Oat bran provides 14.5g (58% DV) per cup, 0.9g (3.6 DV) per tablespoon.
Click to see complete nutrition facts.

#2: Dried Herbs, Spices, and Peppers
Dried herbs and spices are packed with the vitamins and minerals you need. Start making it a habit to add more dry herbs, paprika, or chili powder (depending on preference) to all the dishes you eat. Ground cinnamon contains the most fiber providing 53.1g (212% DV) per 100 gram serving, or 4.2g (17% DV) per tablespoon. Cinnamon is followed by ground savory, dried oregano, rosemary, corriander, basil, marjoram, sage, fennel, caraway, paprika, thyme, chili powder, cloves, cayenne pepper, and finally, black pepper which provides 26.5g (106% DV) of fiber per 100 gram serving, 1.6g (6% DV) per tablespoon. Click to see complete nutrition facts.

#3: Cocoa Powder and Dark Chocolate
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. A good source of iron and potassium, cocao powder provides 33.2g (133% DV) of fiber per 100g serving, 28.6g (114% DV) per cup, 1.7g (7% DV) per tablespoon. Dark baking chocolate will provide 16.6g (66% DV) per 100g serving, or 4.8g (19% DV) per square. Milk chocolates do not provide enough fiber to be worth the cost of calories and should be avoided! Click to see complete nutrition facts.

#4: Flax Seeds, Sesame Seeds, and Sesame Butter (Tahini)
Flax and Sesame seeds are a great source of heart healthy oils and dietary fiber. Flax seeds provide 27.3g (109% DV) of fiber per 100 gram serving, 2.7g (11% DV) per tablespoon. Toasted sesame seeds provide 14g (56% DV) per 100 gram serving, 3.9g (16% DV) per ounce. Sesame butter (tahini) provides 9.3g (37% DV) of fiber per 100 gram serving, 1.4g (6% DV) per tablespoon.
Click to see complete nutrition facts.

#5: Dry Roasted Soybeans (Edamame)
Dry roasted soybeans make a great snack. Look for low sodium varieties to keep your blood pressure low. Dry roasted soybeans provide 17.7g (71% DV) of fiber per 100 gram serving, or 30.4g (122% DV) per cup, and 1.9g (10% DV) per tablespoon. When boiled, edamame provides 5.2g (21% DV) of fiber per 100 gram serving, or 8.1g (32% DV) per cup. Click to see complete nutrition facts.

#6: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in sauce, on pizza, or even in salads. 100 grams of sun-dried tomatoes provides 12.3g (49% DV) of fiber per 100 gram serving, or 6.6g (26% DV) per cup, and 0.02g (1% DV) per piece.
Click to see complete nutrition facts.

#7: Nuts (Almonds, Pistachios, Pecans)
Nuts are great as a snack or as an addition to salads. Almonds provide the most fiber with 12.2g (49% DV) per 100 gram serving, that is 17.4g (70% DV) per cup of whole almonds, or 3.4g (14% DV) per ounce (~23 pieces). Almonds are followed by pistachios, hazelnuts, and finally pecans which provide 9.5g (38% DV) per cup, and 2.7g (11% DV) per ounce (~19 halves). Click to see complete nutrition facts.

#8: Sunflower Seeds
Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, manganese, selenium, potassium, and copper. Sunflower seeds provide 10.6g (42% DV) of fiber per 100 gram serving, that is 14.3g (57% DV) per cup, and 3g (12% DV) per ounce. Click to see complete nutrition facts.

#9: Beans (Navy, White, French, Kidney)
Boiled mature beans provide a great deal of fiber. Navy beans provide the most with 10.5g (42% DV) per 100 gram serving, or 19.1g (76% DV) per cup. Navy beans are followed by white beans, yellow beans, french (green) beans, and finally kidney beans which provide 38.7g (13% DV) of fiber per cup. Click to see complete nutrition facts.

#10: Passion Fruit (Granadilla)
Passion fruits (aka: Granadillas) are tropical fruits that are becoming more and more popular. Passion fruits are also a great source of fiber providing 10.4g (42% DV) of fiber per 100 gram serving, 24.5g (98% DV) per cup, and 1.9g (8% DV) per fruit.
Click to see complete nutrition facts.


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Other Fiber Rich Foods (Soluble and Insoluble)

Fortified Cereals*50g (200% DV) per 100 gram serving52g (208% DV) in an average bowl (2 cups) (104 grams)26g (104% DV) per cup (52 grams)Click to see complete nutrition facts for Fortified Cereals
Toasted Wheat Germ15g (60% DV) per 100 gram serving17g (68% DV) per cup (113 grams)1.1g (4% DV) per tablespoon (7 grams)Click to see complete nutrition facts for Toasted Wheat Germ
Oatmeal (Cooked)1.7g (7% DV) per 100 gram serving4g (16% DV) per cup (234 grams)0.3g (1% DV) per tablespoon (15 grams)Click to see complete nutrition facts for Cooked Instant Oatmeal
Figs (Dried)9.8g (39% DV) per 100 gram serving14.6g (58% DV) per cup (149 grams)0.8g (3% DV) per fig (8 grams)Click to see complete nutrition facts for Dried Figs
Apricots (Dried)7.3g (29% DV) per 100 gram serving9.5g (38% DV) per cup (130 grams)0.3g (1% DV) per half (4 grams)Click to see complete nutrition facts for Dried Apricots
Prunes7.1g (28% DV) per 100 gram serving12.4g (50% DV) per cup (174 grams)0.7g (3% DV) in a single prune (10 grams)Click to see complete nutrition facts for Prunes
Coconut(Dried)16.3g (65% DV) per 100 gram serving36.8g (144% DV) per cup (224 grams)4.6g (18% DV) per ounce (28 grams)Click to see complete nutrition facts for Dried Unsweetened Coconut
Adzuki Beans (Azuki, Aduki)7.3g (29% DV) per 100 gram serving16.8g (67% DV) per cup (230 grams)1g (4.2% DV) per tablespoon (14 grams)Click to see complete nutrition facts for Adzuki Beans
Great Northern Beans7g (28% DV) per 100 gram serving12.4g (50% DV) per cup (177 grams)0.78g (3.1% DV) per tablespoon (11 grams)Click to see complete nutrition facts for Great Northern Beans
Lima Beans7g (28% DV) per 100 gram serving13.2g (53% DV) per cup (188 grams)0.8g (3% DV) per tablespoon (11 grams)Click to see complete nutrition facts for Lima Beans
Artichokes8.6g (34% DV) per 100 gram serving10.3g (41% DV) in a medium artichoke (120 grams)14.4g (58% DV) in 1 cup hearts (168 grams)Click to see complete nutrition facts for Artichokes
Avocados6.8g (27% DV) per 100 gram serving15.6g (62% DV) per cup pureed (230 grams)9.2g (37% DV) per fruit (136 grams)Click to see complete nutrition facts for Raw California Avocados
Dates6.7g (27% DV) per 100 gram serving12.8g (48% DV) per cup (192 grams)1.6g (6% DV) in a single date (24 grams)Click to see complete nutrition facts for Medjool Dates
Kumquats6.5g (26% DV) per 100 gram serving6g (25% DV) in 5 kumquats (95 grams)1.2g (5% DV) in a single kumquat (19 grams)Click to see complete nutrition facts for Raw Kumquats
Raspberries6.5g (26% DV) per 100 gram serving8g (32% DV) per cup (123 grams)1.2g (5% DV) in 10 raspberries (19 grams)Click to see complete nutrition facts for Raw Raspberries
Oranges2.4g (10% DV) per 100 gram serving4.3g (17% DV) per cup (180 grams)4.4g (18% DV) in a large orange (184 grams)Click to see complete nutrition facts for Raw Oranges
Chia Seeds37.7g (151% DV) per 100 gram serving10.6g (42% DV) per ounce (28 grams)Click to see complete nutrition facts for Chia Seeds
*Amount of fiber may vary greatly between products. Be sure to check nutrition labels for the exact amount of fiber each individual product provides.

Recipes High in Dietary Fiber

Buckwheat (How to Cook Buckwheat)
Teff (How to Cook Teff)
Quinoa (How to Cook Quinoa)
Rye (How to Cook Rye)

Warnings

Buy High Fiber Foods from Amazon.com

Wheat Germ, Sesame Seeds, Sesame Butter (Tahini), Unsweetened Baking Chocolate, Unsweetened Cocoa Powder, Dry Roasted Almonds, Buckwheat, Teff, Quinoa, Rye


<- Top 10 Foods Highest in Selenium   Fruits Highest in Protein ->

Comments.
Name:Frank
Subject:Edamame
Edamame are not "dry roasted soybeans." They are boiled green soybeans -- a big difference.
Posted on 2011-11-11 18:29:48
Name:HealthAliciousNess
Subject:RE: Edamame
Hi Frank, thanks for your comment. Although you are right that edamame is typically served boiled, currently edamame is being packed, labeled, and sold as dry roasted soybeans. Take for example this product.
Posted on 2011-11-13 05:22:33
Name:Pam
Subject:RE: Edamame
Edamame are simply green (immature) soybeans regardless if they are raw, frozen, boiled, steamed, roasted, in the pod or out of the pod. I wish they were easier to find in my local stores.
Posted on 2011-11-26 13:59:26
Name:Michael
Location:Herndon
Subject:Everything
Great list. I'm going to try to blend these foods into my family's diet.
Posted on 2012-01-16 08:50:35
Name:Jenny Fletcher
Location:United Kingdom
Subject:Oatmeal (not instant)
I think you should check the values for oatmeal in your list because just about every other source I have checked today, gives a much higher value for 100g. What I eat every day is a serving of porridge made from about 50g dry oatmeal and semi-skimmed milk. The only thing I can think is that your measure is for 100g of cooked oatmeal.
Posted on 2012-02-22 09:20:06
Name:HealthAliciousNess
Subject:RE: Oatmeal (not instant)
Hi Jenny, thanks for your comment. You are right, the nutrition facts stated here are for cooked oatmeal, which accounts for the lower concentration of fiber compared to uncooked oatmeal. The distinction of cooked oatmeal has now been added to the table thanks to your comment!
Posted on 2012-02-22 15:31:29
Name:Polly
Subject:Everything
I found that really cool to know all of that and I will try to eat more high in fibre foods.
Posted on 2012-04-02 12:48:58
Name:Sujit Mukund
Location:Bangalore
Subject:Fenugreek Dietary Fibers
Debitterized defatted fenugreek seed powder has both soluble and insoluble dietary fibers to the extent of 50% per 100gms and essential amino acids.
Posted on 2012-04-18 09:19:22
Name:HealthAliciousNess
Subject:RE: Fenugreek Dietary Fibers
Hi Sujit, thanks for your comment and pointing out that Fenugreek seeds are a great source of fiber. The nutrition facts show that fenugreek seeds provide 24.6g (98% DV) of fiber per 100 grams, and 2.7g (11% DV) per tablespoon.
Posted on 2012-04-18 11:54:34
Name:Kooki
Location:Kuwait
Subject:Oranges
What about oranges? Do they have high a percent of dietary fiber?
Posted on 2012-08-05 00:33:30
Name:HealthAliciousNess
Subject:RE: Oranges
Hi Kooki, thanks for your question. Oranges are a good source of dietary fiber, providing 2.4g (10% DV) per 100 gram serving, 4.4g (18% DV) in a large orange, and 4.3g (17% DV) in 1 cup of orange sections. Thanks to your suggestion oranges will now be added to the extended list of fiber rich foods.
Posted on 2012-08-05 04:50:00
Name:Lisa
Location:U.S.
Subject:Pears
I read that pears are a good source of fiber but pears did not make this list. Can you tell me where they line up with other fruits that are fiber rich?
Posted on 2012-08-26 06:17:39
Name:HealthAliciousNess
Subject:RE: Pears
Hi Lisa, thanks for your question. Fresh pears provide 3.1g (12% DV) of fiber per 100 grams, or 7.1g (28% DV) in a large pear, and 4.3g (17% DV) in a cup of slices. This means that pears have slightly more fiber than oranges, but less fiber than avocados. Refer to this extensive list of fruits high in fiber for more information. You can also check the complete nutrition facts for pears.
Posted on 2012-08-26 06:43:55
Name:Daniel
Location:Canada
Subject:Black beans and Dal
I always thought that Dal and Black Beans were the highest (or at least among the highest) of the bean family. Am I wrong?
Posted on 2013-01-02 16:42:10
Name:HealthAliciousNess
Subject:RE: Black beans and Dal
Hi Daniel, thanks for your question. Raw lentils (Dal) are definitely high in fiber, but have considerably less (gram per gram) after being cooked. Black beans are similar. Still both are indeed high in fiber and could be included in the extended list of fiber rich foods. Thanks for the suggestion. Here is a complete list 700 of legumes and pulses high in fiber.
Posted on 2013-01-02 22:14:31
Name:Nate Patterson
Location:Washington State
Subject:Chia Seeds?
I'm curious why Chia Seeds, the most fiber rich food available, is left off this list?
Posted on 2013-01-14 14:55:09
Name:HealthAliciousNess
Subject:RE: Chia Seeds?
Hi Nate, thanks for your questions. Chia seeds have now been added to the extended list of fiber rich foods.
Posted on 2013-01-14 17:23:01
Name:Julie
Location:Palo Alto
Subject:Cooking removes fiber?
I've read that cooking removes/reduces the fiber content of vegetables. Isn't it the same for Oatmeal and beans?
Posted on 2013-01-14 17:38:28
Name:HealthAliciousNess
Subject:RE: Cooking removes fiber?
Hi Julie, thanks for your question. It does depend to some extent if you cook vegetables till they become mushy, but in general, cooking does not harm the fiber content much. This is especially true if you keep the water from cooking. Some fiber is water soluble and lost in this way. If you look at the comparison of 1 cup of raw kidney beans vs 1 cup cooked, you will see that the cooked beans have less fiber in total, but much more fiber per calorie.
Posted on 2013-01-14 17:53:09
Name:Jean
Location:U.K.
Subject:Navy Beans U.K. Name
You refer to Navy beans in your high fibre list. Can you tell me what we would call these in Britain, please?
Posted on 2013-01-18 15:23:56
Name:HealthAliciousNess
Subject:RE: Navy Beans U.K. Name
Hi Jean, thanks for your question. Navy beans should be called haricot beans in the U.K. It is also called pea bean in the U.S. It is a kind of small white bean, varieties include: Great Northern, Rainy River, Robust, Michelite, Sanilac. If all else fails, all beans are basically high in fiber, and the nutrition labels can guide you. Hope that helps.
Posted on 2013-01-18 17:55:31
Name:Jane
Subject:Bananas
Are bananas a good source of dietary fibre?
Posted on 2013-01-19 03:53:59
Name:HealthAliciousNess
Subject:RE: Bananas
Hi Jane, thanks for your question. Bananas are a good source of fiber. An average large banana (136g) provides 3.5g (14%DV) of fiber.
Posted on 2013-01-19 16:50:29
Name:Rachel
Location:Philippines
Subject:Pineapple, Apple, and Jackfruit
As I read all of your list, I didn't see pineapple, apple, and jackfruit. Are these fruits not rich in fiber? Thank you!
Posted on 2013-01-24 16:57:42
Name:HealthAliciousNess
Subject:RE: Pineapple, Apple, and Jackfruit
Hi Rachel, thanks for your question. Pineapples, apples, and jackfruit each provide about 10% DV of fiber in a cup sliced. While this is a good amount of fiber, it is less than the foods listed in this article. For example, raspberries provide 32% DV per cup. Here are the nutrition facts for pineapples, apples, and jackfruit. You can use this page to look up the fiber content of other foods.
Posted on 2013-01-24 17:09:12
Name:Sharon
Location:Moreno Valley, CA
Subject:High Fiber Diet
I was instructed by my doctor to eat a high fiier diet - Does this mean MORE than the average of 25 grams daily for women? I already eat lots of fruits and vegetables. If I eat more, can too much fiber harm your body? What high fiber foods should I stick to?
Posted on 2013-02-22 00:01:08
Name:HealthAliciousNess
Subject:RE: High Fiber Diet
Hi Sharon, thanks for your question. You should be fine eating 2-3 times more than the 25g daily value. Symptoms of too much fiber include bloating, bowel obstruction, and diarrhea. If you experience any of those symptoms you may be getting too much fiber. This article has a lot of suggestions on what to eat to boost your fiber. The best foods depend on your goals and what works for you. If you are looking to loose weight, then eating more fruits, vegetables, and bran should all be fine.
Posted on 2013-02-22 18:39:08
Name:Sheela
Location:UK
Subject:Low carb high protein diet
What source of fiber is best when on a low carb, high protein diet? I noticed a lot is based on fruit, which I am not able to eat whilst on my program.
Posted on 2013-02-27 10:31:41
Name:HealthAliciousNess
Subject:RE: Low carb high protein diet
Hi Sheela, thanks for your question. You want to focus on leafy green vegetables. Kale, mustard greens, and collards are all low in carbohydrates, but high in fiber.
Posted on 2013-02-27 18:52:03
Name:Lisa
Location:Mississauga
Subject:Fibre from 2 prunes and celery?
My doctor said to eat 2 prunes and celery everyday, is that true?
Posted on 2013-02-27 19:02:52
Name:HealthAliciousNess
Subject:Fibre from 2 prunes and celery?
Hi Lisa, thanks for your quesiton. 1 prune provides around 3% of the daily value (DV) for fiber, and 1 medium stalk of celery provides 2% of the DV. As such 2 prunes and celery will provide around 10% of the DV. Eating them every day will help, but is not enough to meet your daily requirement. Consider eating bran, beans, nuts, and seeds to increase your fiber intake even more. Complete nutrition facts for prunes and celery.
Posted on 2013-02-27 19:11:51
Name:Ken
Location:California
Subject:Fiber in fruit smoothies
Can you please tell me if blending fruit and vegetables into a smoothie removes fiber. Thank you.
Posted on 2013-03-08 18:09:46
Name:HealthAliciousNess
Subject:RE: Fiber in fruit smoothies
Hi Ken, thanks for your question. As long as you do not "filter" the juice, you will not loose much, if any fiber. Basically, smoothies with "no pulp" will have less dietary fiber. So not straining the juice will keep 98% of the fiber. Hope that helps.
Posted on 2013-03-09 23:11:36
Name:Jane
Location:CA
Subject:Artichokes
Every other list I've seen has included 11 grams per medium artichoke. Surprised not to see it here.
Posted on 2013-03-12 15:22:47
Name:HealthAliciousNess
Subject:RE: Artichokes
Hi Jane, thanks for the suggestion. Artichokes have now been added to the extended list of fiber rich foods. One medium artichoke provides 10.3 grams (41% DV) of fiber.
Posted on 2013-03-12 19:56:53
Name:Nina
Location:CA
Subject:100g servings

I can see how you thought listing everything in 100g servings would be fair for comparison, but who eats 100g of chia seeds? That's over 6.5 servings, and would equal 33g of fat as well!

I think chia seeds are great, but that's not realistic. You should compare with recommended servings. Calories should be considered when choosing high fiber foods as well. OH Fiber/calories would be a good way to compare. Lets see.. Chia seeds would score .09 and raspberries would score .125. WOW!! Rapberries would dominate chia seeds in high fiber low calorie!The fat in chia seeds is good fat though =)

Posted on 2013-05-19 08:12:25
Name:HealthAliciousNess
Subject:RE: 100g servings
Thanks for your comment. All these articles are currently being revised to rank by nutrient/calorie and serving size. Please check back later. Thanks again.
Posted on 2013-05-20 02:57:49

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Comments.
Name:Frank
Subject:Edamame
Edamame are not "dry roasted soybeans." They are boiled green soybeans -- a big difference.
Posted on 2011-11-11 18:29:48
Name:HealthAliciousNess
Subject:RE: Edamame
Hi Frank, thanks for your comment. Although you are right that edamame is typically served boiled, currently edamame is being packed, labeled, and sold as dry roasted soybeans. Take for example this product.
Posted on 2011-11-13 05:22:33
Name:Pam
Subject:RE: Edamame
Edamame are simply green (immature) soybeans regardless if they are raw, frozen, boiled, steamed, roasted, in the pod or out of the pod. I wish they were easier to find in my local stores.
Posted on 2011-11-26 13:59:26
Name:Michael
Location:Herndon
Subject:Everything
Great list. I'm going to try to blend these foods into my family's diet.
Posted on 2012-01-16 08:50:35
Name:Jenny Fletcher
Location:United Kingdom
Subject:Oatmeal (not instant)
I think you should check the values for oatmeal in your list because just about every other source I have checked today, gives a much higher value for 100g. What I eat every day is a serving of porridge made from about 50g dry oatmeal and semi-skimmed milk. The only thing I can think is that your measure is for 100g of cooked oatmeal.
Posted on 2012-02-22 09:20:06
Name:HealthAliciousNess
Subject:RE: Oatmeal (not instant)
Hi Jenny, thanks for your comment. You are right, the nutrition facts stated here are for cooked oatmeal, which accounts for the lower concentration of fiber compared to uncooked oatmeal. The distinction of cooked oatmeal has now been added to the table thanks to your comment!
Posted on 2012-02-22 15:31:29
Name:Polly
Subject:Everything
I found that really cool to know all of that and I will try to eat more high in fibre foods.
Posted on 2012-04-02 12:48:58
Name:Sujit Mukund
Location:Bangalore
Subject:Fenugreek Dietary Fibers
Debitterized defatted fenugreek seed powder has both soluble and insoluble dietary fibers to the extent of 50% per 100gms and essential amino acids.
Posted on 2012-04-18 09:19:22
Name:HealthAliciousNess
Subject:RE: Fenugreek Dietary Fibers
Hi Sujit, thanks for your comment and pointing out that Fenugreek seeds are a great source of fiber. The nutrition facts show that fenugreek seeds provide 24.6g (98% DV) of fiber per 100 grams, and 2.7g (11% DV) per tablespoon.
Posted on 2012-04-18 11:54:34
Name:Kooki
Location:Kuwait
Subject:Oranges
What about oranges? Do they have high a percent of dietary fiber?
Posted on 2012-08-05 00:33:30
Name:HealthAliciousNess
Subject:RE: Oranges
Hi Kooki, thanks for your question. Oranges are a good source of dietary fiber, providing 2.4g (10% DV) per 100 gram serving, 4.4g (18% DV) in a large orange, and 4.3g (17% DV) in 1 cup of orange sections. Thanks to your suggestion oranges will now be added to the extended list of fiber rich foods.
Posted on 2012-08-05 04:50:00
Name:Lisa
Location:U.S.
Subject:Pears
I read that pears are a good source of fiber but pears did not make this list. Can you tell me where they line up with other fruits that are fiber rich?
Posted on 2012-08-26 06:17:39
Name:HealthAliciousNess
Subject:RE: Pears
Hi Lisa, thanks for your question. Fresh pears provide 3.1g (12% DV) of fiber per 100 grams, or 7.1g (28% DV) in a large pear, and 4.3g (17% DV) in a cup of slices. This means that pears have slightly more fiber than oranges, but less fiber than avocados. Refer to this extensive list of fruits high in fiber for more information. You can also check the complete nutrition facts for pears.
Posted on 2012-08-26 06:43:55
Name:Daniel
Location:Canada
Subject:Black beans and Dal
I always thought that Dal and Black Beans were the highest (or at least among the highest) of the bean family. Am I wrong?
Posted on 2013-01-02 16:42:10
Name:HealthAliciousNess
Subject:RE: Black beans and Dal
Hi Daniel, thanks for your question. Raw lentils (Dal) are definitely high in fiber, but have considerably less (gram per gram) after being cooked. Black beans are similar. Still both are indeed high in fiber and could be included in the extended list of fiber rich foods. Thanks for the suggestion. Here is a complete list 700 of legumes and pulses high in fiber.
Posted on 2013-01-02 22:14:31
Name:Nate Patterson
Location:Washington State
Subject:Chia Seeds?
I'm curious why Chia Seeds, the most fiber rich food available, is left off this list?
Posted on 2013-01-14 14:55:09
Name:HealthAliciousNess
Subject:RE: Chia Seeds?
Hi Nate, thanks for your questions. Chia seeds have now been added to the extended list of fiber rich foods.
Posted on 2013-01-14 17:23:01
Name:Julie
Location:Palo Alto
Subject:Cooking removes fiber?
I've read that cooking removes/reduces the fiber content of vegetables. Isn't it the same for Oatmeal and beans?
Posted on 2013-01-14 17:38:28
Name:HealthAliciousNess
Subject:RE: Cooking removes fiber?
Hi Julie, thanks for your question. It does depend to some extent if you cook vegetables till they become mushy, but in general, cooking does not harm the fiber content much. This is especially true if you keep the water from cooking. Some fiber is water soluble and lost in this way. If you look at the comparison of 1 cup of raw kidney beans vs 1 cup cooked, you will see that the cooked beans have less fiber in total, but much more fiber per calorie.
Posted on 2013-01-14 17:53:09
Name:Jean
Location:U.K.
Subject:Navy Beans U.K. Name
You refer to Navy beans in your high fibre list. Can you tell me what we would call these in Britain, please?
Posted on 2013-01-18 15:23:56
Name:HealthAliciousNess
Subject:RE: Navy Beans U.K. Name
Hi Jean, thanks for your question. Navy beans should be called haricot beans in the U.K. It is also called pea bean in the U.S. It is a kind of small white bean, varieties include: Great Northern, Rainy River, Robust, Michelite, Sanilac. If all else fails, all beans are basically high in fiber, and the nutrition labels can guide you. Hope that helps.
Posted on 2013-01-18 17:55:31
Name:Jane
Subject:Bananas
Are bananas a good source of dietary fibre?
Posted on 2013-01-19 03:53:59
Name:HealthAliciousNess
Subject:RE: Bananas
Hi Jane, thanks for your question. Bananas are a good source of fiber. An average large banana (136g) provides 3.5g (14%DV) of fiber.
Posted on 2013-01-19 16:50:29
Name:Rachel
Location:Philippines
Subject:Pineapple, Apple, and Jackfruit
As I read all of your list, I didn't see pineapple, apple, and jackfruit. Are these fruits not rich in fiber? Thank you!
Posted on 2013-01-24 16:57:42
Name:HealthAliciousNess
Subject:RE: Pineapple, Apple, and Jackfruit
Hi Rachel, thanks for your question. Pineapples, apples, and jackfruit each provide about 10% DV of fiber in a cup sliced. While this is a good amount of fiber, it is less than the foods listed in this article. For example, raspberries provide 32% DV per cup. Here are the nutrition facts for pineapples, apples, and jackfruit. You can use this page to look up the fiber content of other foods.
Posted on 2013-01-24 17:09:12
Name:Sharon
Location:Moreno Valley, CA
Subject:High Fiber Diet
I was instructed by my doctor to eat a high fiier diet - Does this mean MORE than the average of 25 grams daily for women? I already eat lots of fruits and vegetables. If I eat more, can too much fiber harm your body? What high fiber foods should I stick to?
Posted on 2013-02-22 00:01:08
Name:HealthAliciousNess
Subject:RE: High Fiber Diet
Hi Sharon, thanks for your question. You should be fine eating 2-3 times more than the 25g daily value. Symptoms of too much fiber include bloating, bowel obstruction, and diarrhea. If you experience any of those symptoms you may be getting too much fiber. This article has a lot of suggestions on what to eat to boost your fiber. The best foods depend on your goals and what works for you. If you are looking to loose weight, then eating more fruits, vegetables, and bran should all be fine.
Posted on 2013-02-22 18:39:08
Name:Sheela
Location:UK
Subject:Low carb high protein diet
What source of fiber is best when on a low carb, high protein diet? I noticed a lot is based on fruit, which I am not able to eat whilst on my program.
Posted on 2013-02-27 10:31:41
Name:HealthAliciousNess
Subject:RE: Low carb high protein diet
Hi Sheela, thanks for your question. You want to focus on leafy green vegetables. Kale, mustard greens, and collards are all low in carbohydrates, but high in fiber.
Posted on 2013-02-27 18:52:03
Name:Lisa
Location:Mississauga
Subject:Fibre from 2 prunes and celery?
My doctor said to eat 2 prunes and celery everyday, is that true?
Posted on 2013-02-27 19:02:52
Name:HealthAliciousNess
Subject:Fibre from 2 prunes and celery?
Hi Lisa, thanks for your quesiton. 1 prune provides around 3% of the daily value (DV) for fiber, and 1 medium stalk of celery provides 2% of the DV. As such 2 prunes and celery will provide around 10% of the DV. Eating them every day will help, but is not enough to meet your daily requirement. Consider eating bran, beans, nuts, and seeds to increase your fiber intake even more. Complete nutrition facts for prunes and celery.
Posted on 2013-02-27 19:11:51
Name:Ken
Location:California
Subject:Fiber in fruit smoothies
Can you please tell me if blending fruit and vegetables into a smoothie removes fiber. Thank you.
Posted on 2013-03-08 18:09:46
Name:HealthAliciousNess
Subject:RE: Fiber in fruit smoothies
Hi Ken, thanks for your question. As long as you do not "filter" the juice, you will not loose much, if any fiber. Basically, smoothies with "no pulp" will have less dietary fiber. So not straining the juice will keep 98% of the fiber. Hope that helps.
Posted on 2013-03-09 23:11:36
Name:Jane
Location:CA
Subject:Artichokes
Every other list I've seen has included 11 grams per medium artichoke. Surprised not to see it here.
Posted on 2013-03-12 15:22:47
Name:HealthAliciousNess
Subject:RE: Artichokes
Hi Jane, thanks for the suggestion. Artichokes have now been added to the extended list of fiber rich foods. One medium artichoke provides 10.3 grams (41% DV) of fiber.
Posted on 2013-03-12 19:56:53
Name:Nina
Location:CA
Subject:100g servings

I can see how you thought listing everything in 100g servings would be fair for comparison, but who eats 100g of chia seeds? That's over 6.5 servings, and would equal 33g of fat as well!

I think chia seeds are great, but that's not realistic. You should compare with recommended servings. Calories should be considered when choosing high fiber foods as well. OH Fiber/calories would be a good way to compare. Lets see.. Chia seeds would score .09 and raspberries would score .125. WOW!! Rapberries would dominate chia seeds in high fiber low calorie!The fat in chia seeds is good fat though =)

Posted on 2013-05-19 08:12:25
Name:HealthAliciousNess
Subject:RE: 100g servings
Thanks for your comment. All these articles are currently being revised to rank by nutrient/calorie and serving size. Please check back later. Thanks again.
Posted on 2013-05-20 02:57:49

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References

    1. USDA National Nutrient Database for Standard Reference, Release 20.