The Food With Fiber Chart helps you find foods rich in fiber. It is compatible with a wide variety of diet plans including Paleo, low carb, cholesterol-friendly, and more!
High-Fiber Foods Chart: What To Eat To Ensure You’re Getting The Recommended Daily Amounts Of Fiber
If you’ve ever eaten a salad and felt like the only reason it was good for you is that it would help you lose weight, or because your doctor has told you to reduce your intake of cholesterol and fat but all the meatless dishes they suggest just don’t hit the spot, then this article is for you. We’re going to cover everything from what dietary fiber actually is (and why those salads are so darn healthy), how much we need every day (more than most people think!), as well as some quick hacks to get more dietary fiber into any diet, even if that means eating more fruits and vegetables! And finally, we’ll talk about some side effects – both positive and negative – of eating dietary fiber and some tips for increasing your intake by using our high-fiber foods chart.
What Is Dietary Fiber?
Dietary fiber, also known as roughage or bulk, is the part of plant foods that are not broken down by digestive enzymes . These fibers can’t be absorbed by your body but they still provide many health benefits. There are two types of dietary fibers: insoluble and soluble.
Insoluble fibers don’t dissolve in water and tend to produce a bulking effect when eaten which helps move food through your intestines more quickly for easier elimination (examples include wheat bran, whole-wheat flour) .
Soluble fibers do dissolve in water and form a gel-like material in the stomach which slows down digestion and therefore offers protection from conditions such as high blood sugar, diverticulosis, and weight gain . Soluble fibers are found in foods such as oats, peas, beans, apples, citrus fruits, carrots, and barley.
How Much Fiber Do You Need Per Day?
The amount of dietary fiber you need per day varies depending on your unique circumstances. Like most nutritional guidelines, everyone has a different “sweet spot” and you should check in with your doctor to figure out what it is for you.
Most health governing bodies recommend an average daily allowance of 20-38 grams per day based on age and gender, although this number can be much higher if necessary (and even lower when not) .
Generally, the more active you are, the more dietary fiber your body will need to help keep things moving smoothly.
In general, most health experts agree that no matter how often you eat or what types of foods you prefer, if it’s a plant-based food then there is most likely some amount of dietary fiber in it. So, to get more fiber in your diet you can start by looking into more plant-based meals.
What Foods Have Fiber?
Here are the best choices for a high-fiber diet:
Not only are these healthy in general but they also contain a good amount of dietary fibers . Try adding one or two fruits to your daily meals for better health overall plus the fiber benefits!
- Apple – 4.4 grams
- Banana – 4 grams
- Orange – 3.1 grams
During the cooking process many water-soluble fibers are removed from foods like vegetables which is why it’s best to eat them raw for maximum fiber content but if you do cook them it’s still great. As far as specific veggies go:
- Artichoke – 5.7 grams per 100 gram serving
- Brussels sprouts – 3.8 grams per 100 gram serving
- Spinach – 2.2 grams per 100 gram serving
- Broccoli – 2.6g per 100 gram serving
- Zucchini (large) – 3.2 grams per 100 gram serving
Nuts And Seeds
Although high in calories, nuts and seeds provide essential nutrients plus good amounts of dietary fibers . Fiber-rich options include:
- Pistachios – 10 grams per 100 gram serving (about 1/2 cup)
- Almonds – 8.6 grams per 100 gram serving (about 1/4 cup)
- Cashews – 7.7 grams per 100 gram serving (about 1/4 cup)
- Mixed nuts – 5.3 grams per 100 gram serving (about 1/4 cup)
- Sunflower seeds – 6.8 grams per 100 gram serving (about 2 tablespoons)
Beans And Legumes
These are excellent sources of fiber since they contain both soluble and insoluble fibers in addition to plant protein which is another benefit . Legumes are very versatile so you should be able to find several ways to add them into your daily meals without getting tired of them.
- Beans – average around 5 grams of dietary fiber per 100 gram serving
- Lentils – (have almost double the amount of beans with 9.9 grams per 100 gram serving
Whole grains tend to be better choices than refined grains because the refining process removes the fiber and many essential nutrients like magnesium and B vitamins. Whole grains are also rich in antioxidants that can prevent damage to the body’s cells which is another step towards better health .
When dried, fruit fibers are more concentrated, but so are the calories. For instance:
- Cranberries – 3.6 grams per 100 gram serving
- Raspberry – 6.5 grams per 100 gram serving (about 2 medium plums)
- Prunes – 7.6 grams per 100 gram serving (about 3 prunes)
- Raisins – 5.3 grams of dietary fiber per 100 gram serving (about 1/4 cup)
Nowadays there are several supplements on the market containing healthy doses of dietary fiber as well as other ingredients like vitamin C and lecithin that may help improve your health overall . Some of the top options to look for include psyllium husk, glucomannan fiber, acacia gum, oat bran fiber, and pectin which are all excellent sources of dietary fibers that can aid in your daily diet.
High-Fiber Foods Chart
It can be hard to keep track of foods high in soluble and insoluble fibers. Below is a high fiber low calorie foods chart you can use to know which meals to have:
Benefits Of Consuming More Dietary Fibers
Plenty of studies and scientific journals have found multiple benefits for those who increase daily consumption of dietary fibers:
Lower Cholesterol Levels
It is well established that dietary fiber can lower cholesterol levels, particularly LDL (bad) cholesterol (1). One study found out of all the fiber-rich foods tested, oats had the greatest effect on lowering low density lipoprotein (LDL) cholesterol .
Lower Blood Sugar
As mentioned above, soluble fibers slow down digestion and form a gel that traps sugars in after they’ve been consumed. This helps insulin maintain more steady glucose levels throughout the day which prevents spikes and crashes in energy. Studies have also shown soluble fiber to be helpful for individuals suffering from diabetes, especially type 2 .
Bulkier foods tend to help people feel full faster so when you eat more dietary fibers your stomach stays fuller for longer which you’ll naturally consume fewer calories .
Decreased Risk Of Diverticulosis
Studies have found a strong connection between increased dietary fiber intake and decreased risk of developing the painful condition known as diverticulosis .
This condition occurs when small pouches form in the intestine and get inflamed. One way to avoid this is to eat foods high in soluble fiber which forms a gel that coats intestinal walls preventing inflammation from occurring.
Soluble fibers increase the water content in stools which makes them softer and easier to pass through your digestive system without feeling constipated or bloated. On the other hand, insoluble fibers speed up the passage of food through your system, which can help reduce constipation .
Side Effects Of Consuming Too Much Dietary Fiber
While getting plenty of dietary fiber has many health advantages, it can also have some negative side effects if you consume too much at once or don’t drink enough water while eating your dietary fibers.
This condition occurs when bulky foods cause stool to become hard and dry which makes it difficult for bowel muscles to expel them. Insoluble fibers will usually help with constipation but if you find yourself dealing with the issue regularly then it might be because you are getting too much fiber and/or not enough water .
This condition can occur when you abruptly eat more fiber than your body is used to and it irritates your GI tract, causing peristalsis. Too much of these fibers at once can cause stool to mix poorly with water which leads to diarrhea.
This is caused when you eat more dietary fibers than usual and your body doesn’t process them properly. The result? A bloated feeling which can be uncomfortable and painful .
If you increase your daily dietary fiber intake too quickly or consume more than what you’re used to, especially without drinking more fluid, the result might be an obstruction in the digestive tract which is very dangerous and potentially life-threatening.
What To Do If You’ve Had Too Many High Fiber Foods
Increase Intake Over Time
One of the best things about dietary fiber is that your body gets use to it over time and will adjust how much it needs so there really isn’t such thing as “too much” even in extreme cases, but if you do find yourself dealing with negative side effects you should stop eating so many high-fiber foods and gradually increase your fiber intake over weeks or months.
Drink More Water
Your body needs enough water to process dietary fibers so make sure you’re drinking at least half your weight in ounces each day. Drinking enough water is important for proper functioning of all organs within the body .
Avoid Bloating Foods
Dietary fibers are helpful for preventing bloating but some foods can make it worse. For example, beans contain the soluble fiber which forms a gel that helps eliminate gas build-up but they also tend to cause more problems since many people are intolerant of the sugars found within them. Try limiting bean intake until your system adapts then slowly introduce them back into your diet.
Review Your Fiber Sources
Insoluble fibers speed up the passage of food through your digestive tract while soluble ones create a gel that slows things down . If you’re having trouble with bloating, gas or diarrhea then start by reducing your insoluble fiber intake since this is what speeds up digestion, and maybe increase your soluble fiber intake.
If you’re having constipation you might want to increase your intake of both types of fiber – insoluble fiber can help form bulk and promote movement while soluble fiber combined with water may make the stool softer and easier to pass. If you’re dealing with both problems then start by slowly reducing the amount of fiber in your diet and make sure to drink at least half your weight in ounces of fluid each day until things improve.
Whether you’re simply trying to increase the amount of dietary fiber you’re getting or looking to try something new, it really is an essential part of any healthy diet plus boosts overall health too! If you think you’re not getting enough then try increasing your intake by adding more fruits & veggies into meals throughout the day as well as supplementing with other great options mentioned above. Be sure to drink plenty of water when taking dietary fiber supplements too since they can cause stomach discomfort if not enough water is consumed.
Food Sources of Dietary Fiber
- Standard PortionsDietary Fiber: Nutrient-densea Food and Beverage Sources, Amounts of Dietary Fiber and Energy per Standard PortionFOODbcSTANDARD
(g)GrainsReady-to-eat cereal, high fiber, unsweetened1/2 cup6214.0Ready-to-eat cereal, whole grain kernels1/2 cup2097.5Ready-to-eat cereal, wheat, shredded1 cup1726.2Popcorn3 cups1695.8Ready-to-eat cereal, bran flakes3/4 cup985.5Bulgur, cooked1/2 cup764.1Spelt, cooked1/2 cup1233.8Teff, cooked1/2 cup1283.6Barley, pearled, cooked1/2 cup973.0Ready-to-eat cereal, toasted oat1 cup1113.0Oat bran1/2 cup442.9Crackers, whole wheat1 ounce1222.9Chapati or roti, whole wheat1 ounce852.8Tortillas, whole wheat1 ounce882.8VegetablesArtichoke, cooked1 cup899.6Navy beans, cooked1/2 cup1289.6Small white beans, cooked1/2 cup1279.3Yellow beans, cooked1/2 cup1289.2Lima beans, cooked1 cup2099.2Green peas, cooked1 cup1348.8Adzuki beans, cooked1/2 cup1478.4French beans, cooked1/2 cup1148.3Split peas, cooked1/2 cup1168.2Breadfruit, cooked1 cup1708.0Lentils, cooked1/2 cup1157.8Lupini beans, cooked1/2 cup1157.8Mung beans, cooked1/2 cup1067.7Black turtle beans, cooked1/2 cup1207.7Pinto beans, cooked1/2 cup1237.7Cranberry (roman) beans, cooked1/2 cup1217.6Black beans, cooked1/2 cup1147.5Fufu, cooked1 cup3987.4Pumpkin, canned1 cup837.1Taro root (dasheen or yautia), cooked1 cup1876.7Brussels sprouts, cooked1 cup656.4Chickpeas (garbanzo beans), cooked1/2 cup1356.3Sweet potato, cooked1 cup1906.3Great northern beans, cooked1/2 cup1056.2Parsnips, cooked1 cup1106.2Nettles, cooked1 cup376.1Jicama, raw1 cup465.9Winter squash, cooked1 cup765.7Pigeon peas, cooked1/2 cup1025.7Kidney beans, cooked1/2 cup1135.7White beans, cooked1/2 cup1255.7Black-eyed peas, dried and cooked1/2 cup995.6Cowpeas, dried and cooked1/2 cup995.6Yam, cooked1 cup1585.3Broccoli, cooked1 cup545.2Tree fern, cooked1 cup565.2Luffa gourd, cooked1 cup1005.2Soybeans, cooked1/2 cup1485.2Turnip greens, cooked1 cup295.0Drumstick pods (moringa), cooked1 cup425.0Avocado1/2 cup1205.0Cauliflower, cooked1 cup344.9Kohlrabi, raw1 cup364.9Carrots, cooked1 cup544.8Collard greens, cooked1 cup634.8Kale, cooked1 cup434.7Fava beans, cooked1/2 cup944.6Chayote (mirliton), cooked1 cup384.5Snow peas, cooked1 cup674.5Pink beans, cooked1/2 cup1264.5Spinach, cooked1 cup414.3Escarole, cooked1 cup224.2Beet greens, cooked1 cup394.2Salsify, cooked1 cup924.2Cabbage, savoy, cooked1 cup354.1Cabbage, red, cooked1 cup414.1Wax beans, snap, cooked1 cup444.1Edamame, cooked1/2 cup944.1Okra, cooked1 cup364.0Green beans, snap, cooked1 cup444.0Hominy, canned1 cup1154.0Corn, cooked1 cup1344.0Potato, baked, with skin1 medium1613.9Lambsquarters, cooked1 cup583.8Lotus root, cooked1 cup1083.8Swiss chard, cooked1 cup353.7Mustard spinach, cooked1 cup293.6Carrots, raw1 cup523.6Hearts of palm, canned1 cup413.5Mushrooms, cooked1 cup443.4Bamboo shoots, raw1 cup413.3Yardlong beans, cooked1/2 cup1013.3Turnip, cooked1 cup343.1Red bell pepper, raw1 cup393.1Rutabaga, cooked1 cup513.1Plantains, cooked1 cup2153.1Nopales, cooked1 cup223.0Dandelion greens, cooked1 cup353.0Cassava (yucca), cooked1 cup2673.0Asparagus, cooked1 cup322.9Taro leaves, cooked1 cup352.9Onions, cooked1 cup922.9Cabbage, cooked1 cup342.8Mustard greens, cooked1 cup362.8Beets, cooked1 cup492.8Celeriac, raw1 cup662.8FruitSapote or Sapodilla1 cup2179.5Durian1 cup3579.2Guava1 cup1128.9Nance1 cup828.4Raspberries1 cup648.0Loganberries1 cup817.8Blackberries1 cup627.6Soursop1 cup1487.4Boysenberries1 cup667.0Gooseberries1 cup666.5Pear, Asian1 medium756.5Blueberries, wild1 cup806.2Passionfruit1/4 cup576.1Persimmon1 fruit1186.0Pear1 medium1035.5Kiwifruit1 cup1105.4Grapefruit1 fruit1305.0Apple, with skin1 medium1044.8Cherimoya1 cup1204.8Durian1/2 cup1794.6Starfruit1 cup413.7Orange1 medium733.7Figs, dried1/4 cup933.7Blueberries1 cup843.6Pomegranate seeds1/2 cup723.5Mandarin orange1 cup1033.5Tangerine (tangelo)1 cup1033.5Pears, dried1/4 cup1183.4Peaches, dried1/4 cup963.3Banana1 medium1123.2Apricots1 cup743.1Prunes or dried plum1/4 cup1053.1Strawberries1 cup493.0Dates1/4 cup1043.0Blueberries, dried1/4 cup1273.0Cherries1 cup872.9Protein FoodsWocas, yellow pond lily seeds1 ounce1025.4Pumpkin seeds, whole1 ounce1265.2Coconut1 ounce1874.6Chia seeds1 Tbsp584.1Almonds1 ounce1643.5Chestnuts1 ounce1063.3Sunflower seeds1 ounce1653.1Pine nuts1 ounce1783.0Pistachio nuts1 ounce1622.9Flax seeds1 Tbsp552.8Hazelnuts (filberts)1 ounce1782.8a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.c Some foods or beverages are not appropriate for all ages, (e.g., nuts, popcorn), particularly young children for whom some foods could be a choking hazardd Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions–are provided for each dietary component. Standard portions provide at least 2.8 g of dietary fiber. Smaller portions are generally one half of a standard portion.Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
- Smaller PortionsDietary Fiber: Nutrient-densea Food and Beverage Sources, Amounts of Dietary Fiber and Energy per Smaller PortionFOODbcSMALLER
(g)GrainsReady-to-eat cereal, high fiber, unsweetened1/4 cup317.0Ready-to-eat cereal, whole grain kernels1/4 cup1053.8Ready-to-eat cereal, wheat, shredded1/2 cup863.1Bulgur, cooked1/4 cup382.1Popcorn1 cup561.9Spelt, cooked1/4 cup621.9Ready-to-eat cereal, bran flakes1/4 cup331.8Teff, cooked1/4 cup641.8Barley, pearled, cooked1/4 cup491.5Ready-to-eat cereal, toasted oat1/2 cup561.5Oat bran1/4 cup221.5Crackers, whole wheat1/2 ounce611.5Chapati or roti, whole wheat1/2 ounce431.4Tortillas, whole wheat1/2 ounce441.4VegetablesArtichoke, cooked1/2 cup454.8Navy beans, cooked1/4 cup644.8Small white beans, cooked1/4 cup644.7Yellow beans, cooked1/4 cup644.6Lima beans, cooked1/2 cup1054.6Green peas, cooked1/2 cup674.4Adzuki beans, cooked1/4 cup744.2French beans, cooked1/4 cup574.2Split peas, cooked1/4 cup584.1Breadfruit, cooked1/2 cup854.0Lentils, cooked1/4 cup583.9Lupini beans, cooked1/4 cup583.9Mung beans, cooked1/4 cup533.9Black turtle beans, cooked1/4 cup603.9Pinto beans, cooked1/4 cup623.9Cranberry (roman) beans, cooked1/4 cup613.8Black beans, cooked1/4 cup573.8Fufu, cooked1/2 cup1993.7Pumpkin, canned1/2 cup423.6Taro root (dasheen or yautia), cooked1/2 cup943.4Brussels sprouts, cooked1/2 cup333.2Sweet potato, cooked1/2 cup953.2Chickpeas (garbanzo beans), cooked1/4 cup683.2Great northern beans, cooked1/4 cup533.1Parsnips, cooked1/2 cup553.1Nettles, cooked1/2 cup193.1Jicama, raw1/2 cup233.0Winter squash, cooked1/2 cup382.9Pigeon peas, cooked1/4 cup512.9Kidney beans, cooked1/4 cup572.9White beans, cooked1/4 cup632.9Cowpeas, dried and cooked1/4 cup502.8Black-eyed peas, dried and cooked1/4 cup502.8Yam, cooked1/2 cup792.7Broccoli, cooked1/2 cup272.6Tree fern, cooked1/2 cup282.6Luffa gourd, cooked1/2 cup502.6Soybeans, cooked1/4 cup742.6Turnip greens, cooked1/2 cup152.5Drumstick pods (moringa), cooked1/2 cup212.5Avocado1/4 cup602.5Cauliflower, cooked1/2 cup172.5Kohlrabi, raw1/2 cup182.5Kale, cooked1/2 cup222.4Carrots, cooked1/2 cup272.4Collard greens, cooked1/2 cup322.4Fava beans, cooked1/4 cup472.3Chayote (mirliton), cooked1/2 cup192.3Snow peas, cooked1/2 cup342.3Pink beans, cooked1/4 cup632.3Spinach, cooked1/2 cup212.2Escarole, cooked1/2 cup112.1Beet greens, cooked1/2 cup202.1Wax beans, snap, cooked1/2 cup222.1Salsify, cooked1/2 cup462.1Edamame, cooked1/4 cup472.1Cabbage, savoy, cooked1/2 cup182.1Cabbage, red, cooked1/2 cup212.1Okra, cooked1/2 cup182.0Green beans, snap, cooked1/2 cup222.0Hominy, canned1/2 cup582.0Corn, cooked1/2 cup672.0Potato, baked, with skin1/2 medium812.0Swiss chard, cooked1/2 cup181.9Lambsquarters, cooked1/2 cup291.9Lotus root, cooked1/2 cup541.9Mustard spinach, cooked1/2 cup151.8Carrots, raw1/2 cup261.8Hearts of palm, canned1/2 cup211.8Mushrooms, cooked1/2 cup221.7Yardlong beans, cooked1/4 cup511.7Bamboo shoots, raw1/2 cup211.7Plantains, cooked1/2 cup1081.6Turnip, cooked1/2 cup171.6Red bell pepper, raw1/2 cup201.6Rutabaga, cooked1/2 cup261.6Nopales, cooked1/2 cup111.5Dandelion greens, cooked1/2 cup181.5Cassava (yucca), cooked1/2 cup1341.5Asparagus, cooked1/2 cup161.5Taro leaves, cooked1/2 cup181.5Onions, cooked1/2 cup461.5Cabbage, cooked1/2 cup171.4Mustard greens, cooked1/2 cup181.4Beets, cooked1/2 cup251.4Celeriac, raw1/2 cup331.4FruitSapote or Sapodilla1/2 cup1094.8Durian1/2 cup1794.6Guava1/2 cup564.5Nance1/2 cup414.2Raspberries1/2 cup324.0Loganberries1/2 cup413.9Blackberries1/2 cup313.8Soursop1/2 cup743.7Boysenberries1/2 cup333.5Gooseberries1/2 cup333.3Pear, Asian1/2 medium383.3Passionfruit1/8 cup293.1Blueberries, wild1/2 cup403.1Persimmon1/2 fruit593.0Pear1/2 medium522.8Kiwifruit1/2 cup552.7Grapefruit1/2 fruit652.5Apple, with skin1/2 medium522.4Cherimoya1/2 cup602.4Durian1/4 cup902.3Starfruit1/2 cup211.9Figs, dried1/8 cup471.9Orange1/2 medium371.9Blueberries1/2 cup421.8Mandarin orange1/2 cup521.8Tangerine (tangelo)1/2 cup521.8Pomegranate seeds1/4 cup361.8Pears, dried1/8 cup591.7Peaches, dried1/8 cup481.7Banana1/2 medium561.6Apricots1/2 cup371.6Prunes or dried plum1/8 cup531.6Strawberries1/2 cup251.5Dates1/8 cup521.5Blueberries, dried1/8 cup641.5Cherries1/2 cup441.5Protein FoodsWocas, yellow pond lily seeds1/2 ounce512.7Pumpkin seeds, whole1/2 ounce632.6Coconut1/2 ounce942.3Almonds1/2 ounce821.8Chestnuts1/2 ounce531.7Sunflower seeds1/2 ounce831.6Pine nuts1/2 ounce891.5Pistachio nuts1/2 ounce811.5Chia seeds1 teaspoon191.4Hazelnuts (filberts)1/2 ounce891.4Flax seeds1 teaspoon180.9a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.c Some foods or beverages are not appropriate for all ages, (e.g., nuts, popcorn), particularly young children for whom some foods could be a choking hazard.d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions–are provided for each dietary component. Standard portions provide at least 2.8 g of dietary fiber. Smaller portions are generally one half of a standard portion.