What is a High Fiber Food?

Plant foods, in general, are rich in fiber. An amount of fiber and soluble/insoluble fiber varies from food to food. A commercial food product can be labeled as ‘High Fiber’, if it contains at least 5 g of fiber per serving.

‘Dietary Fiber’ on the Nutritional Facts Label refers to fiber originally present in the food. Total dietary fiber is a sum of soluble and insoluble dietary fiber. ‘Total Fiber’ consists of dietary fiber and added fiber. Added fiber does not necessary have good fiber-like properties, though.

Good Sources of Fiber

Table 1: List of foods rich in SOLUBLE fiber

FOOD SOLUBLE FIBER (g) INSOLUBLE FIBER (g) TOTAL DIETARY FIBER (g) Cereals Psyllium husk, 10g 7.1 0.9 8 Benefit, 3/4 cup 2.8 2.2 5.0 Oat bran, cooked, 3/4 cup 2.2 1.8 4.0 Oatmeal, dry, 1/3 cup 1.4 1.3 2.7 Brown rice, coked, 1/2 cup 1.3 0 1.3 Flax seed, 10g 1.2 1 2.2 Vegetables Green plantain, 100g 5.8 0.2 6.0 Artichoke, medium, cooked 4.7 1.8 6.5 Lima beans, cooked, 1/2 cup 3.5 3.0 6.5 Kidney beans, cooked, 1/2 cup 2.9 2.9 5.8 Brussels sprouts, 1/2 cup 2.0 1.3 3.3 Squash, winter, cooked 1.9 1.4 3.3 Asparagus, cooked, 1/2 cup 1.7 1.1 2.8 Broccoli, cooked 1.2 1.2 2.4 Onions, cooked, 1/2 cup cooked 1.2 0.8 2.0 Carrots, cooked, 1/2 cup 1.1 0.9 2.0 Fruits Blackberries, 1/2 cup 3.1 0.7 3.8 Orange, medium 2.6 1.8 4.4 Grapefruit, medium 2.4 0.6 3.0 Apricots, fresh, 4 medium 1.8 1.7 3.5 Mango, fresh, 1/2 small 1.7 1.2 2.9 Prunes, dried, 3 medium 1.0 0.7 1.7

Table 2: List of foods rich in INSOLUBLE fiber

FOOD INSOLUBLE FIBER (g) SOLUBLE FIBER (g) TOTAL DIETARY FIBER (g) Cereals Bitter gourd, 100g 13.5 3.1 16.6 Wheat bran, 1/2 cup 11.3 1.0 12.3 Fiber One™, 1/2 cup 11.1 0.8 11.9 All-bran™, 1/3 cup 7.2 1.4 8.6 Raisin bran, 1 cup 7.2 1.2 8.4 Shredded wheat, 1cup 4.5 0.7 5.2 Barley, cooked, 1/2 cup 3.3 0.9 4.2 Wheat germ, 3 tbsp 3.2 0.7 3.9 Wholegrain bread, 1 slice 2.8 0.1 2.9 Millet, cooked, 1/2 cup 2.7 0.6 3.3 Bulgur, cooked, 1/2 cup 2.4 0.5 2.9 Popcorn, 3 cups 2.3 0 2.3 Flaxseeds, 1 tbsp 2.2 1.1 3.3 Oatmeal, 1 cup 2.0 1.8 3.8 Rye bread, 1 slice 1.9 0.8 2.7 Rolled oats, cooked, 3/4 cup 1.7 1.3 3 Oat flakes, 1 cup 1.6 1.5 3.1 Whole wheat bread, 1 slice 1.6 0.3 1.9 Pumpernickel bread, 1 slice 1.5 1.2 1.7 Graham creckers, 2 1.4 0 1.4 Whole wheat, 1 slice 1.2 0.3 1.5 Rye bread, 1 slice 1.0 0.8 1.8 White bread, 1 slice 0.3 0.3 0.6 Vegetables Field beans, cooked, 100g 9.3 2.1 11.4 Broad beans, cooked, 100g 7.3 0.8 8.3 Lentils, cooked, 1/2 cup 7 1 8 Pinto beans, cooked, 1/2 cup 5.5 1.9 7.4 Beet root 5.4 2.4 7.8 Chick peas, cooked, 1/2 cup 4.9 1.3 6.2 Parsnips, cooked, 1 cup 4.0 0.4 4.4 White beans, cooked, 1/2 cup 3.8 0.4 4.2 Black beans, cooked, 1/2 cup 3.7 2.4 6.1 Pita, wheat, 7? 3.7 0.7 4.4 Spinach, cooked, 100g 3.5 0.6 4.1 Green peas, cooked, 2/3 cup 3.3 0.6 3.9 Turnip, cooked, 1/2 cup 3.1 1.7 4.8 Okra, cooked, 1/2 cup 3.1 1.0 4.0 Soybeans, cooked, 1/2 cup 2.8 2.3 5.1 Sweet potatoes, 1/2 cup 2.4 1.4 3.8 Potato with skin, medium 1.7 1.2 2.9 Zucchini, cooked, 1/2 cup 1.4 1.1 2.5 Squash, summer, cooked, 1/2 cup 1.2 1.1 2.3 Lima beans, cooked, 1/2 cup 1.2 0.2 1.4 Cabbage, green, cooked, 1/2 cup 1.0 0.8 1.8 Fruits Apple, medium 4.2 1.5 5.7 Raspberries, 1/2 cup 3.8 0.4 4.2 Figs, 3 small 3.0 2.3 5.3 Kiwi, large 2.4 0.7 3.1 Mango, medium 2.2 1.5 3.7 Banana, 7 inch 2.1 0.7 2.8 Pear, 1 small 1.8 1.1 2.9 Strawberries, 3/4 cup 1.5 0.9 2.4 Nuts Almonds, 20g 2 0.2 2.2

Foods, rich in fiber can prevent constipation (soluble fiber can also prevent mild diarrhea). Check for other beneficial and unwanted effects of soluble and insoluble fiber.

Recommended Daily Fiber Intake

According to US National Library of Medicine, everyone should ingest 14 g of fiber per every 1,000 ingested calories (1). Considering average calorie intake in various gender and age groups, recommended daily fiber intake is:

For children under ten and women of all ages: at least 20 g per day

under ten and of all ages: at least per day For men after ten: at least 30 g per day

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