What Foods Are Highest in Fiber?

Reviewed on 5/21/2021

Highest in fiber

Fiber is the roughage that your body cannot digest.
Fiber is a type of carbohydrate your body cannot break down.

Fiber, also known as roughage, is a type of carbohydrate your body cannot break down. It passes through your body undigested and does a lot of work for your digestive system along the way. Your diet is the major source of fiber. The Health benefits of fiber are as follows.

  • Helps prevent or treat constipation: Fiber adds bulk to stools that stimulate the intestine. Additionally, it allows for the easy passage and expulsion of stools.
  • Helps reduce cholesterol: Fiber can help reduce the absorption of cholesterol in the intestine and thus helps control blood cholesterol levels. A reduced blood cholesterol level cuts your risk of hypertension and heart disease.
  • Keeps weight under check: Some high-fiber foods such as fruits and vegetables are low in calories. High-fiber foods make you feel fuller for a long time. Thus, reducing your food intake.
  • Help keep blood sugar under control: Your body takes more time to break down fiber. This helps prevent spikes in blood sugar levels, especially when there is a large gap in meals.
  • Lowers cancer risk: Many studies have reported anticancer properties of the fiber. A low-fiber diet is a known culprit in gut cancer.

To reap maximum benefits from the consumption of fiber, it is important to increase the intake of fiber in your diet gradually and not all at once. A sudden increase in fiber intake can cause bloating and cramps.

The Academy of Nutrition and Dietetics recommends consuming about

  • 14 grams of fiber for every 1,000 calories you consume daily or
  • 25 grams of fiber for women and
  • 38 grams for men.

Unfortunately, many Americans fall short of this requirement.

Table 1. Some of the high-fiber foods against the total amount of fiber
Foods Serving size

Total fiber (in grams)

Legumes Split peas (boiled) 1 cup 16
Lentils (boiled) 1 cup 15
Black beans (boiled) 1 cup 15
Nuts and seeds Chia seeds 1 ounce 10
Almonds 1 ounce 3.5
Pistachios 1 ounce 3
Pearl barley (cooked) 1 cup 6
Quinoa (cooked) 1 cup 6
Grains Instant oatmeal (cooked) 1 cup 5
Air-popped popcorn 3 cups 3.5
Cooked brown rice 1 cup 3.5
Whole-wheat bread 1 slice 2
Vegetables Green peas (boiled) 1 cup 9
Broccoli (boiled) 1 cup (chopped) 5
Turnip greens (boiled) 1 cup 5
Brussels sprouts (boiled) 1 cup 4
Sweet corn (boiled) 1 cup 3.5
Cauliflower (raw) 1 cup (chopped) 2
Carrot (raw) 1 mediums-sized 1.5
Fruits Raspberries 1 cup 8
Pear 1 medium-sized 5.5
Avocado Half medium-sized 5
Apple 1 medium-sized 4.5
Banana 1 medium-sized 3
Orange 1 medium-sized 3
Strawberries 1 cup 3

Here are a few tips to improve your fiber intake.

  • Eat fruits such as apples and pears along with their peels.
  • To boost the fiber content of soups and salads, consider adding nuts, green peas, and kidney beans to them.
  • Substitute fruits for sugary desserts to finish your meal.
  • Use fruits and veggies as a snacking option instead of processed foods.

Health Solutions From Our Sponsors

References
Chart of high-fiber foods. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

Easy Ways to Boost Fiber in Your Daily Diet. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet

Health Solutions From Our Sponsors