High Fiber Food Chart & Printable List Of High Fiber Foods

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

There are two types of fiber, soluble and insoluble. Both types are important for a healthy body as they are not absorbed or digested:
Soluble fiber (viscous fiber). This type of fiber mixes with water in the gut to form a stable gel which has many benefits:
  • 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.
Insoluble fiber (roughage). This type does not absorb water. It passes undigested through the system and helps your body get rid of waste. 

Benefits Of A High Fiber Diet

Fiber is important to our health and well-being. Some of the benefits of eating a high fiber diet are:
  • Lowering risk of heart disease
  • Reducing risks of type 2 diabetes
  • Weight management
  • Supports bowel health
For a healthy system, we need to consume at lease 25-35 grams of fiber a day. The Recommended Daily Intake (RDA) is 25g for women and 35g for men. Lack of fiber in the diet can lead to constipation. This in turn can lead to diverticulitis, a disease associated with the colon. Some diseases associated with low fiber diets are irritable bowel syndrome and haemorrhoids. The high fiber food chart below can help you get the recommended 25-35 grams of fibre you need each day. A high fiber diet requires a good fluid intake. You should drink at least eight glasses of water a day to keep your system healthy.
 

What Are High Fiber Foods?

In regards to fiber content, there are three types of foods:
  1. 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.
  2. 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.
  3. 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 vegetables and fruits are even more beneficial if eaten unpeeled. The high fiber food chart below illustrates which foods contain higher fiber.

High Fiber Food Chart

The high fiber food chart below compares the amount of fiber in 1 cup of different foods. 

Fiber Content in Grams

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

FoodTypical ServingFiber/Serving% Fibre Daily RDA% Fibre Daily RDA
  (grams)(women)(men)
PearsOne Large Pear10.3641%30%
MangoOne Large Ripe Raw Mango7.6230%22%
OrangesOne Large Raw Orange6.8227%19%
GuavaOne Medium Guava6.3725%18%
Strawberries3 Large Strawberries3.7515%11%
PersimmonOne Large Fesh Peeled Persimmon3.5914%10%
Bananas1 Banana2.8611%8%
RaspberriesTwenty Fresh Raw Raspberries2.4410%7%
AvocadoHalf An Avocado1.968%6%

FoodTypical ServingFiber/Serving% Fibre Daily RDA% Fibre Daily RDA
  (grams)(women)(men)
All Bran CerealHalf Cup Bran Cereal13.5054%39%
Rye Bread2 Slices Bread6.3926%18%
7-Grain Bread2 Slices Bread6.0224%17%
Raw OatsOne-Quarter Cup Rolled Raw Oats3.1813%9%
Cracked WheatHalf Cup Boiled Cracked Wheat3.0012%9%
Grape Nuts CerealThree-Quarter Cup Grape-Nut Flakes Cereal2.9012%8%
BarleyHalf Cup Cooked Barley2.6611%8%
QuinoaHalf Cup Cooked Quinoa2.6010%7%
PopcornTwo Cups Air-Popped Popcorn2.329%7%
Wild RiceHalf Cup Cooked Wild Rice1.355%4%
Brown RiceHalf Cup Boiled Rice1.285%4%
Pumpernickel BreadTwo Slices Bread0.984%3%
FoodTypical ServingFiber/Serving% Fibre Daily RDA % Fibre Daily RDA
  (grams)(women)(men)
Kidney BeansOne Cup Canned Red Kidney Beans13.0052%37%
Adzuki BeansHalf Cup Cooked Adzuki Beans8.4034%24%
SoybeansHalf Cup Cooked Soy Beans7.2029%21%
Lima BeansHalf Cup Cooked Lima Beans5.9524%17%
Black BeansHalf Cup Cooked Black Beans5.4422%16%
Pinto BeansOne-Third Can Pinto Beans4.9520%14%
ChickpeasHalf Cup Canned Chickpeas4.7019%13%
PeasHalf Cup Cooked Peas4.4018%13%
LentilsHalf Cup Cooked Lentils3.7015%11%
Split PeasHalf Cup Cooked Split Peas3.1212%9%
FoodTypical ServingFiber/Serving% Fibre Daily RDA % Fibre Daily RDA
  (grams)(women)(men)
Chia SeedsOne Tablespoon Chia Seeds5.5522%16%
Sunflower SeedsOne-Quarter Cup Roasted Sunflower Seeds2.8812%8%
Pumpkin SeedsOne-Quarter Cup Roasted Pumpkin Seeds1.958%6%
Almonds10 Almonds1.064%3%
Pistachios20 Raw Pistachio Nuts1.004%3%
Dark Chocolate One Row (5 to 6 Squares)0.361%1%
FoodTypical ServingFiber/Serving% Fibre Daily RDA % Fibre Daily RDA
  (grams)(women)(men)
Sweet PotatoesOne Cup Cooked Sweet Potato10.5042%30%
Navy (Haricot) BeansOne-Quarter Cup Dried Navy Beans 9.2537%26%
ArtichokeHalf A Cooked Artichoke7.9832%23%
SpinachHalf Cup Cooked English Spinach4.8019%14%
Russet PotatoesOne Baked Medium Russet Potato With Skin3.9016%11%
Brussel SproutsHalf Cup Cooked Brussel Sprouts3.6715%10%
CarrotsHalf Cup Cooked Peeled Carrots3.2813%9%
ParsnipsHalf Cup Cooked Parsnips3.0412%9%
BroccoliHalf Cup Cooked Broccoli2.9612%8%
Swiss ChardHalf Cup Cooked Silverbeet2.309%7%
Beets1 Cup Sliced Beets2.249%6%
Collard GreensOne Cup Chopped Raw Collards1.446%4%
Red PotatoesHalf Cup Raw Red Potato With Skin1.285%4%

High Fiber Foods Handout

Download A Printable List Of High Fiber Foods - PDF Copy Of "50 High Fiber Foods To Stock In Your Pantry"

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.

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