What Are High Fiber Foods?

Dietary fiber is a type of carbohydrate that is partly or completely indigestible. All vegetarian foods (foods of plant origin), such as vegetables, fruits, nuts, and grains, contain dietary fiber.

Broadly, dietary fiber is composed of:

Any dietary fiber source has a mix of both soluble and insoluble fiber, but in varying proportions. The fiber content and composition varies depending on the plant part harvested for food, fruit or vegetable type, maturity, the growing condition of the plant, and processing after harvest.

The health benefits or effects of fiber in the food varies depending on the fiber content and its composition.

What is the daily recommended dietary fiber amount for your age?

List of High Fiber Foods

In the following charts are lists of high fiber food sources and their total fiber content (listed from high to low). The high fiber food lists include fruits, vegetables, nuts, grains in their raw fresh, dried or flour forms. The fiber content in the lists ranges from 2 - 80%. Whole grains, mature seeds (cereals, legumes, nuts) rank highest in their fiber content. Whereas, fresh, raw vegetables are on the low end.


High Fiber Grains, Legumes, Nuts

In this category are high fiber food sources including cereal grains, legumes and nuts and their fiber amounts (in grams per 100 gram edible food portion).

Dietary fiber sources Fiber content
Corn bran, crude 79.00
Wheat bran, crude 42.80
Chia seeds, dried 34.40
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 29.33
Flax seed 27.30
Winged beans, mature seeds 25.90
Hyacinth beans, mature seeds 25.60
Beans, french, mature seeds 25.20
Broad beans (fava beans), mature seeds 25.00
Beans, kidney, all types, mature seeds 24.90
Rye flour, dark 23.80
Peas, green, split, mature seeds 22.20
Lima beans, thin seeded (baby), mature seeds 20.60
Fenugreek seeds 24.00
Rice bran, crude 21.00
Corn, dried, yellow (Northern Plains Indians) 20.50
Cereals ready-to-eat, UNCLE SAM CEREAL 20.30
Chokecherries, pitted 20.00
Poppy seed 19.50
Lupins, mature seeds 18.90
Cereals ready-to-eat, POST Bran Flakes 18.30
Mungo beans, mature seeds 18.30
Soy flour, defatted 17.50
Barley, hulled 17.30
Peanut flour, defatted or low 15.80
Barley, pearled 15.60
Beans, black, mature seeds 15.50
Oat bran 15.43
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 15.30
Rye grain 15.10

source of the data: the USDA Nutrient Data Laboratory database.