High Fiber Food Chart List
This high fiber food chart will help you understand which foods are high in fibre. Fiber is important for a healthy digestive system. Besides providing roughage for digestion, fiber has many other health benefits. It helps with weight control, lowering cholesterol, and improving your gut bacteria. Fiber is also associated with lowered risk of type 2 diabetes, heart disease and some cancers. The best sources of fibre are fruits, vegetables, legumes, nuts and grains. Different amounts of fiber are present in these foods. The high fiber foods chart below compares fiber content of different foods.
Types Of Fiber
- Binds with cholesterol particles and removes them.
- Helps control blood glucose.
- Keeps you feeling full.
- Promotes friendly gut bacteria
- Bulks up stools and prevents constipation and diarrhea.
Benefits Of A High Fiber Diet
- Lowering risk of heart disease
- Reducing risks of type 2 diabetes
- Weight management
- Supports bowel health
What Are High Fiber Foods?
- Foods rich in fiber. These are high fiber foods having more than 5 g of fiber per serving. There are many of these found in fruits, vegetables, grains, legumes, nuts and seeds.
- Foods having a small amount of fiber. For example processed foods with outer layers removed. Examples are white bread and rice, refined cereals and fruit juices.
- Foods having no fiber at all. Dairy products like eggs, milk, cheese and yogurt have no fiber. Meat and seafood does not contain fiber either.
High Fiber Food Chart
The high fiber food chart below compares the amount of fiber in 1 cup of different foods.
High Fiber Diet Plan
Foods high in protein and fiber can help you lose weight as you will feel fuller for longer. Here are some ideas on how you can increase your intake of fiber rich foods at each meal:
Breakfast
- Have a high fibre cereal like grape-nuts or bran.
- You can increase the fibre content of your breakfast by adding some high fiber fruits like chopped apples.
Mid-Morning Snack – A handful of dried figs make excellent eating and being a high fiber fruit can help meet your daily fiber intake target.
Lunch
- Hummus has about 6g fiber in 100 grams, so is a great way of adding fibre to your lunch. Have a wholemeal wrap stuffed with hummus, roasted red peppers, carrots and grilled chicken.
Mid-Afternoon Snack – Eat an orange and chomp on some nuts!
Dinner
- Lentils are one of the best ways of getting more fiber on your plate. Make a curried lentil stew by boiling a cup of lentils in a pot of water until they are soft and mushy. Keeping about 2 cups of water and discarding the rest, whizz up the lentils with a hand blender. Add a grated tomato, salt, tumeric and chilli to taste to the pot. Add a bunch of spinach leaves and chopped marrow. Let it cook until marrow is tender. Serve hot with rice.
Top 50 High Fiber Foods To Stock In Your Pantry | A High Fiber Food List
| Food | Typical Serving | Fiber/Serving | % Fibre Daily RDA | % Fibre Daily RDA |
|---|---|---|---|---|
| (grams) | (women) | (men) | ||
| Pears | One Large Pear | 10.36 | 41% | 30% |
| Mango | One Large Ripe Raw Mango | 7.62 | 30% | 22% |
| Oranges | One Large Raw Orange | 6.82 | 27% | 19% |
| Guava | One Medium Guava | 6.37 | 25% | 18% |
| Strawberries | 3 Large Strawberries | 3.75 | 15% | 11% |
| Persimmon | One Large Fesh Peeled Persimmon | 3.59 | 14% | 10% |
| Bananas | 1 Banana | 2.86 | 11% | 8% |
| Raspberries | Twenty Fresh Raw Raspberries | 2.44 | 10% | 7% |
| Avocado | Half An Avocado | 1.96 | 8% | 6% |
| Food | Typical Serving | Fiber/Serving | % Fibre Daily RDA | % Fibre Daily RDA |
|---|---|---|---|---|
| (grams) | (women) | (men) | ||
| All Bran Cereal | Half Cup Bran Cereal | 13.50 | 54% | 39% |
| Rye Bread | 2 Slices Bread | 6.39 | 26% | 18% |
| 7-Grain Bread | 2 Slices Bread | 6.02 | 24% | 17% |
| Raw Oats | One-Quarter Cup Rolled Raw Oats | 3.18 | 13% | 9% |
| Cracked Wheat | Half Cup Boiled Cracked Wheat | 3.00 | 12% | 9% |
| Grape Nuts Cereal | Three-Quarter Cup Grape-Nut Flakes Cereal | 2.90 | 12% | 8% |
| Barley | Half Cup Cooked Barley | 2.66 | 11% | 8% |
| Quinoa | Half Cup Cooked Quinoa | 2.60 | 10% | 7% |
| Popcorn | Two Cups Air-Popped Popcorn | 2.32 | 9% | 7% |
| Wild Rice | Half Cup Cooked Wild Rice | 1.35 | 5% | 4% |
| Brown Rice | Half Cup Boiled Rice | 1.28 | 5% | 4% |
| Pumpernickel Bread | Two Slices Bread | 0.98 | 4% | 3% |
| Food | Typical Serving | Fiber/Serving | % Fibre Daily RDA | % Fibre Daily RDA |
|---|---|---|---|---|
| (grams) | (women) | (men) | ||
| Kidney Beans | One Cup Canned Red Kidney Beans | 13.00 | 52% | 37% |
| Adzuki Beans | Half Cup Cooked Adzuki Beans | 8.40 | 34% | 24% |
| Soybeans | Half Cup Cooked Soy Beans | 7.20 | 29% | 21% |
| Lima Beans | Half Cup Cooked Lima Beans | 5.95 | 24% | 17% |
| Black Beans | Half Cup Cooked Black Beans | 5.44 | 22% | 16% |
| Pinto Beans | One-Third Can Pinto Beans | 4.95 | 20% | 14% |
| Chickpeas | Half Cup Canned Chickpeas | 4.70 | 19% | 13% |
| Peas | Half Cup Cooked Peas | 4.40 | 18% | 13% |
| Lentils | Half Cup Cooked Lentils | 3.70 | 15% | 11% |
| Split Peas | Half Cup Cooked Split Peas | 3.12 | 12% | 9% |
| Food | Typical Serving | Fiber/Serving | % Fibre Daily RDA | % Fibre Daily RDA |
|---|---|---|---|---|
| (grams) | (women) | (men) | ||
| Chia Seeds | One Tablespoon Chia Seeds | 5.55 | 22% | 16% |
| Sunflower Seeds | One-Quarter Cup Roasted Sunflower Seeds | 2.88 | 12% | 8% |
| Pumpkin Seeds | One-Quarter Cup Roasted Pumpkin Seeds | 1.95 | 8% | 6% |
| Almonds | 10 Almonds | 1.06 | 4% | 3% |
| Pistachios | 20 Raw Pistachio Nuts | 1.00 | 4% | 3% |
| Dark Chocolate | One Row (5 to 6 Squares) | 0.36 | 1% | 1% |
| Food | Typical Serving | Fiber/Serving | % Fibre Daily RDA | % Fibre Daily RDA |
|---|---|---|---|---|
| (grams) | (women) | (men) | ||
| Sweet Potatoes | One Cup Cooked Sweet Potato | 10.50 | 42% | 30% |
| Navy (Haricot) Beans | One-Quarter Cup Dried Navy Beans | 9.25 | 37% | 26% |
| Artichoke | Half A Cooked Artichoke | 7.98 | 32% | 23% |
| Spinach | Half Cup Cooked English Spinach | 4.80 | 19% | 14% |
| Russet Potatoes | One Baked Medium Russet Potato With Skin | 3.90 | 16% | 11% |
| Brussel Sprouts | Half Cup Cooked Brussel Sprouts | 3.67 | 15% | 10% |
| Carrots | Half Cup Cooked Peeled Carrots | 3.28 | 13% | 9% |
| Parsnips | Half Cup Cooked Parsnips | 3.04 | 12% | 9% |
| Broccoli | Half Cup Cooked Broccoli | 2.96 | 12% | 8% |
| Swiss Chard | Half Cup Cooked Silverbeet | 2.30 | 9% | 7% |
| Beets | 1 Cup Sliced Beets | 2.24 | 9% | 6% |
| Collard Greens | One Cup Chopped Raw Collards | 1.44 | 6% | 4% |
| Red Potatoes | Half Cup Raw Red Potato With Skin | 1.28 | 5% | 4% |
Fiber Supplements For Weight Loss
Research on the effects of fiber on weight loss is ongoing, but results are controversial. In a study cited in “Nutrition Reviews” 14 g of fiber added daily to a person’s diet for 3.8 months resulted in weight loss. This was higher in overweight and obese people who lost an average of 2.5 kg as opposed to 0.8 kg for lean people. It didn’t matter whether the fiber came from high fiber foods or supplements. The key is that a meal high in viscous soluble fiber increases the volume of food in the stomach. It also slows down emptying of the stomach. This helps you feel full and reduces hunger pangs. Besides this, viscous fiber also delays release of ghrelin, an appetite stimulant hormone. The net effect is that you eat less. Viscous fibers create a gel when mixed with water in the gut. Some types of viscous fiber can hold on to more water than others, and these are the best type of fiber for weight loss. The other factor to consider is fermentability. Some types of fiber are more fermentable and used by gut bacteria as fuel. Examples are β-glucans, glucomannan, guar gum and pectins. Being fermentable, these fibers release gas in the gut, which may be uncomfortable. Psyllium is a non-fermentable fiber. Popular supplements available as pills or powders are psyllium husk and glucomannan.
In conclusion, it is clear that increase of dietary fiber has many health benefits. Viscous fiber foods such as vegetables, fruits and legumes should by the basis of your diet. The list of high fiber foods chart provided can help you select foods with high fiber content. You too can reap the benefits of a healthier gut and long term weight management.