Fiber Rich Foods

Some foods are naturally rich in fiber and mostly low in fat. There are also foods that are low in dietary fibers. Fatty foods have very little fiber.

Given below is a list of fruits and vegetables with their dtotal fiber content.

Good Fiber Foods:

Brans- wheat bran, oat bran, corn bran, rice bran. Eat high fiber foods from the list of high fiber foods.

Moderate Fiber Foods:

Whole Grains - Whole wheat flour, whole wheat pasta, oatmeal- rolled oats, steel cut oats, whole-oat flour, cornmeal, brown rice.

Low Fiber Foods:

Refined Items- White flour (bleached/unbleached), pasta, cream of wheat, oat flour, cornstarch, white rice.
Health experts recommend 20 to 30 grams of fiber each day.

Select sources of high fiber foods from the list of fruits, vegetables and other foods.

Dietary Fiber
Soluble Fiber foods

Fruits & Vegetables

  1. Fruits like raspberries, blackberries and strawberries, cherries, plums, pears, apples, kiwi fruit, guava, banana are high fiber fruits. Pears contain more fiber than prunes.
  2. Vegetables like fresh or frozen green peas, broccoli, Brussels sprouts, sweet corn, beet root, baked potato with the skin, carrot are high in fiber vegetables.
  3. Greens vegetables including spinach, beet greens, kale, collards, Swiss chard and turnip greens are also fiber rich foods.
  4. Legumes & Lentils: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos, lentils, pinto beans and black beans are fiber rich. Green beans, snap beans, pole beans, lima beans and broad beans are also good fiber sources.
  5. Dried fruit such as figs, apricots and dates are high fiber foods.
  6. Nuts such as almonds, Brazil nuts, peanuts, pistachios and walnuts are fiber rich but also high in fat content.). But pistachios are the lowest in calories and fat of all nuts but rich in fiber contnet; a one-ounce serving has 3 grams of fiber.
  7. Whole wheat and barley products
  8. Rye, oats, buckwheat and cornmeal are high in fiber.
  9. Coconut is high fiber but also high in saturated fat.

The following chart gives the amount of dietary fibers in foods. You can select high fiber foods to eat.

Fiber Content of Foods

Apple1 medium3
Apple juice1 cup0
Apricot3 dried4.5
Asparagus2 spears1
Avocado1/2 medium2
Banana1 medium2.4
Barley, raw40 g5
Barley, cooked1 cup, 180 g6.5
Beans, Black-eyed, cooked100 g6.5
Beans. Green, cooked 1 cup2
Beans, Mung, cooked100 g6.5
Beans, Soya, cooked100 g7.5
Beet Root, canned100 g4
Bitter Melon100 g2
Black Berrids, fresh100 g5
Blue Berries, raw100 g5
Bread- Chapati100 g3
Bread- Naan60 g1.5
Bread- Loaf, Black Rye1 slice7
Broccoli, raw100 g4
Cabbage40 g2
Cantaloupe1 cup1
Carrot, raw70 g2
Cereal- All Bran45 g13
Cereal- Oat Bran22 g3.5
Chick Peas, dried, boiled180 g20.5
Cucumber, sliced1/2 cup<1

Figs, dried75 g10.5
Flour- Barley100 g10
Flour- Besan (Chickpea)100 g11
Flour- Soya, low fat100 g15.5
Flour- Wholemeal100 g11
Flour- Wheat, plain (Maida)100 g4
Grapes1/2 cup<1
Kiwi fruit1 medium5
Guava, 100 g5.5
Lettuce 1 cup1
Mango, peeled150 g2.5
Nashi Pear, unpeeled130 g4.5
Nuts- Almonds, raw4 numbers1.5
Nuts- Cashew, raw75 g4.5
Orange1 medium 3
Peach1 medium2
Onion1 large 0.6
Pear with skin1 medium4
Peas (cooked)1 cup6
Pistachios1 oz3
Popcorn (air popped)3.5 cup4.5
Potato, baked with skin1 medium4
Raspberries1 cup8
Rice1 cup1.6
Strawberries1 cup4
Spinach (raw)1 cup1
Spinach (cooked)1 cup4
Sunflower Seeds1 ounce4
Tomato1 medium2
Whole wheat bread1 slice1.3

Fiber foods should be very important inclusion in your diet for controlling your cholesterol and preventing cancer. See warning signs of cancer.

1. Soluble vs. insoluble fiber
2. Fibre in food

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