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List of High Fiber Foods

Buzzle Staff
Inclusion of high fiber foods in your diet is a healthy way of eating, as its consumption prevents various digestive disorders and diseases. Here is a list of high fiber foods along with their fiber content.
Fiber should be an essential component of any diet because it is necessary for carrying out various functions in the body, the most important being; regulating bowel movements and relieving constipation. Interestingly, the human body cannot digest fiber and so it is directly passed to the colon, where it assists in the formation of fecal matter.
Fiber can be classified as water-soluble and water-insoluble. The water-insoluble type is mainly responsible for regulating the bowel movement whereas water-soluble fiber helps in decreasing the cholesterol and glucose levels in the blood.
Most of the fiber intake comes from the diet as it is commonly present in many fruits and vegetables. Both fresh fruits and vegetables contain soluble as well as insoluble fiber. Insoluble fiber cleans the colon from the inside, as it cannot be digested. It renders a consistency to bowels by absorbing excess water.
Water-soluble fiber forms a gelatinous substance in the body that slows down the digestion process, thereby keeping the blood sugar levels stabilized. Thus, both the types are required to maintain the body's health. Including sufficient amounts of fiber can relieve you of various ailments like digestive disorders, diabetes, diverticulitis, etc.

Recommended Fiber Intake

The diet of an average American is usually low in fiber. This is perhaps one of the reasons, why a large number of Americans suffer from various digestive disorders. The daily recommended fiber intake for an average adult male is 30 - 38 grams, while that for a female is about 20 - 25 grams.
However, American diet provides only about 10 - 13 grams, which is very low. Considering the various advantages that the consumption of fiber can provide, people have now started switching to high-fiber diets. Given below is the recommended fiber intake for individuals of all ages.

List of High Fiber Foods

Foods high in fiber include fruits, vegetables, nuts, cereals and grains. Fruits are rich in natural fiber. However, some amount of fiber is lost when you choose to eat skinned fruits. Fruits like apples, pears should not be skinned. Vegetables are rich in both the types of dietary fiber, soluble as well as insoluble.
The fiber content in vegetables is greatly dictated by the method of cooking. Raw vegetables contain maximum fiber. Cereals and grains are best when minimum refining is done. White flours should be avoided as they are devoid of fiber. Various nuts, legumes and seeds are also rich in dietary fiber.
Nuts and Seeds (100 grams) - Dietary Fiber (in grams)

Chia seeds, dried - 38
Flaxseeds - 27
Almonds, dry roasted, with salt - 12
Pistachios, raw - 10
Coconut meat(raw), Hazelnuts, dry roasted (without added salt), Pecans, dry roasted (without salt) - 9
Brazil nuts, dried, unblanched - 8
Walnuts, black, dried - 7
Chestnuts, european, roasted - 5
Cashews, dry toasted, without salt - 3
Cereal Grains and Pasta (100 grams) - Dietary Fiber (in grams)

Wheat germ, ready-to-eat cereal, plain, toasted - 15
Wheat bran, ready-to-eat cereal, plain, salt and sugar-free - 13
Buckwheat - 10
Oat bran (cooked) - 6
Corn pasta (cooked), Spaghetti, whole-wheat, cooked - 5
Noodles, chow mein - 4
Whole-wheat macaroni (cooked), Quinoa (cooked) - 3
Millet (cooked) - 2
Breads (100 grams) - Dietary Fiber (in grams)

Reduced-calorie bread - 12
Multi-grain bread, Pita bread, whole-wheat - 7
Brown bread, Wheat bread, toasted, Oat bran bread - 5
Raisin bread, enriched, Dinner roll, oat bran, Hamburger, mixed-grain - 4
Cornbread, dry mix (prepared), Egg bread, toasted, French roll, Italian bread, White bread, commercially prepared, toasted - 3
French bread, Reduced-calorie bread, Rice bran bread, Rye bread - 2
Baked Products (100 grams) - Dietary Fiber (in grams)

English muffins, whole-wheat - 7
Tortillas, baked with less oil - 6
Taco shells (baked), Bread crumbs (dry, grated, crumbs) - 5
Bagels, cinnamon-raisin, toasted, Pies, fried, fruit, Saltines, fat-free, low-sodium, Bread sticks, plain - 3
Biscuits, plain or buttermilk, Cookies, brownies, commercially (prepared), Crackers, cheese, regular - 2
Vegetables (100 grams) - Dietary Fiber (in grams)

Artichokes, cooked, boiled, drained (with salt), Pinto beans, cooked, boiled, with salt - 9
Green Peas, cooked, boiled, drained (with salt) - 5
Yam, cooked, boiled, drained or baked (with salt) - 4
Green beans (cooked, boiled, drained, with salt), Broccoli (cooked, boiled, drained, with salt), Brussels sprouts (cooked, boiled, drained, with salt), Carrots (raw), Cauliflower, green, cooked (with salt), Sweet Corn yellow, (cooked, boiled, drained, with salt) - 3
Kale (cooked, boiled, drained, with salt), Mushrooms (white, stir-fried), Alfalfa seeds (sprouted, raw), Asparagus (cooked), Beets (cooked, boiled, drained), Celery (cooked, boiled, drained, with salt), Cabbage, Peppers (sweet, green, sauteed), Potatoes (boiled, cooked in skin, flesh, with salt), Spinach, cooked, boiled, drained (with salt) – 2
Fruits (100 grams) - Dietary Fiber (in grams)

Avocados, raw, all commercial varieties, Raisins, seeded, Dates, medjool - 7
Raspberries, raw - 6
Blackberries, raw, Cranberries, raw, Guavas, common, raw - 5
Gooseberries, raw, Pears, asian, raw, Pomegranate, Prunes, canned, heavy syrup pack - 4
Apricots, canned, heavy syrup, drained, Bananas, Figs, Kiwi fruit - 3
Apples, Blueberries, Cherries, Custard-apple, Grapefruit, Jackfruit, Mango, Orange, Papayas, Pineapple, Plums, Strawberries, Tangerines - 2


*The above figures are as per NutritionData as of January 2013.
10 Simple Ways to Increase Fiber Intake

  • Snack on high fiber foods.
  • Choose whole grain breads over refined carbs.
  • Eat whole fruits instead of juices.
  • Switch to brown rice instead of white.
  • Eat more legumes.
  • Start your meals with a salad.
  • Begin your day with a high fiber cereal.
  • Check labels before buying food items. Go for the high fiber varieties.
  • Eat fruits without peeling them.
  • Drink more of smoothies and less of juices.
The process of refining often reduces the fiber content of foods. In this process, the outer layer of foods, which contains maximum fiber, is removed. Thus, removal of outer layer results in loss of fiber.
Hence, it is recommended that you always eat whole grain foods. Even fruits should not be peeled unless absolutely necessary. In case your daily diet falls short of the recommended intake, you should certainly adopt measures to incorporate fiber-rich foods in it.
Disclaimer: This story is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.