list of high fiber foods
List of High Fiber Foods
Inclusion of high fiber foods in your diet is a healthy way of eating, as its consumption prevents various digestive disorders and diseases. Here is a list of high fiber foods along with their fiber content.
Age (Years) | Fiber Intake for Males (g) | Fiber Intake for Females (g) |
1 - 3 | 19 | 19 |
4 - 8 | 25 | 25 |
9 - 13 | 31 | 26 |
14 - 18 | 38 | 26 |
19 - 30 | 38 | 25 |
31 - 50 | 38 | 25 |
51 - 70 | 30 | 21 |
70+ | 30 | 21 |
Nuts and Seeds (100 grams) | Dietary Fiber (in grams) |
Chia seeds, dried | 38 |
Flaxseeds | 27 |
Almonds, dry roasted, with salt | 12 |
Pistachios, raw | 10 |
Coconut meat, raw | 9 |
Hazelnuts, dry roasted, without added salt | 9 |
Pecans, dry roasted, without salt | 9 |
Brazil nuts, dried, unblanched | 8 |
Walnuts, black, dried | 7 |
Chestnuts, european, roasted | 5 |
Cashews, dry toasted, without salt | 3 |
Cereal Grains and Pasta (100 grams) | Dietary Fiber (in grams) |
Wheat germ, ready-to-eat cereal, plain, toasted | 15 |
Wheat bran, ready-to-eat cereal, plain, salt and sugar-free | 13 |
Buckwheat | 10 |
Oat bran, cooked | 6 |
Corn pasta, cooked | 5 |
Spaghetti, whole-wheat, cooked | 5 |
Noodles, chinese, chow mein | 4 |
Whole-wheat macaroni, cooked | 3 |
Quinoa, cooked | 3 |
Millet, cooked | 2 |
Breads (100 grams) | Dietary Fiber (in grams) |
Reduced-calorie bread | 12 |
Multi-grain bread | 7 |
Pita bread, whole-wheat | 7 |
Brown bread | 5 |
Wheat bread, toasted | 5 |
Oat bran bread | 5 |
Raisin bread, enriched | 4 |
Dinner roll, oat bran | 4 |
Hamburger, mixed-grain | 4 |
Cornbread, dry mix, prepared | 3 |
Egg bread, toasted | 3 |
French roll | 3 |
Italian bread | 3 |
White bread, commercially prepared, toasted | 3 |
French bread | 2 |
Reduced-calorie bread | 2 |
Rice bran bread | 2 |
Rye bread | 2 |
Baked Products (100 grams) | Dietary Fiber (in grams) |
English muffins, whole-wheat | 7 |
Tortillas, baked with less oil | 6 |
Taco shells, baked | 5 |
Bread crumbs, dry, grated, crumbs | 5 |
Bagels, cinnamon-raisin, toasted | 3 |
Pies, fried, fruit | 3 |
Saltines, fat-free, low-sodium | 3 |
Bread sticks, plain | 3 |
Biscuits, plain or buttermilk, dry mix, prepared | 2 |
Cookies, brownies, commercially prepared | 2 |
Crackers, cheese, regular | 2 |
Vegetables (100 grams) | Dietary Fiber (in grams) |
Artichokes, cooked, boiled, drained, with salt | 9 |
Pinto beans, cooked, boiled, with salt | 9 |
Green Peas, cooked, boiled, drained, with salt | 5 |
Yam, cooked, boiled, drained or baked, with salt | 4 |
Green beans, snap, cooked, boiled, drained, with salt | 3 |
Broccoli, cooked, boiled, drained, with salt | 3 |
Brussels sprouts, cooked, boiled, drained, with salt | 3 |
Carrots, raw | 3 |
Cauliflower, green, cooked, with salt | 3 |
Corn, sweet, yellow, cooked, boiled, drained, with salt | 3 |
Eggplant, cooked, boiled, drained with salt | 3 |
Sweet potatoes, cooked, boiled, without skin | 3 |
Okra, cooked, boiled, drained, with salt | 3 |
Kale, cooked, boiled, drained, with salt | 2 |
Mushrooms, white, stir-fried | 2 |
Alfalfa seeds, sprouted, raw | 2 |
Asparagus, cooked, | 2 |
Beets, cooked, boiled, drained | 2 |
Celery, cooked, boiled, drained, with salt | 2 |
Cabbage, common, cooked, boiled, drained, with salt | 2 |
Peppers, sweet, green, sauteed | 2 |
Potatoes, boiled, cooked in skin, flesh, with salt | 2 |
Spinach, cooked, boiled, drained, with salt | 2 |
Fruits (100 grams) | Dietary Fiber (in grams) |
Avocados, raw, all commercial varieties | 7 |
Raisins, seeded | 7 |
Dates, medjool | 7 |
Raspberries, raw | 6 |
Blackberries, raw | 5 |
Cranberries, raw | 5 |
Guavas, common, raw | 5 |
Gooseberries, raw | 4 |
Pears, asian, raw | 4 |
Pomegranate | 4 |
Prunes, canned, heavy syrup pack | 4 |
Apricots, canned, heavy syrup, drained | 3 |
Bananas, raw | 3 |
Figs, raw | 3 |
Kiwi fruit, raw | 3 |
Apples, canned, sweetened, sliced, drained, unheated | 2 |
Blueberries | 2 |
Cherries, sour, red, raw | 2 |
Custard-apple, raw | 2 |
Grapefruit, raw, pink and red in all areas | 2 |
Jackfruit, raw | 2 |
Mango, raw | 2 |
Orange, raw, all commercial varieties | 2 |
Papayas, raw | 2 |
Pineapple, raw, all varieties | 2 |
Plums, raw | 2 |
Strawberries, raw | 2 |
Tangerines, raw | 2 |
- Eat whole fruits instead of juices.
- Choose whole grain breads over refined carbs.
- Switch to brown rice instead of white.
- Snack on high fiber foods.
- Eat more legumes.
- Check labels before buying food items. Go for the high fiber varieties.
- Begin your day with a high fiber cereal.
- Eat fruits without peeling them.
- Start your meals with a salad.
- Drink more of smoothies and less of juices.
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