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.