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, 10g7.10.98
Benefit, 3/4 cup2.82.25.0
Oat bran, cooked, 3/4 cup2.21.84.0
Oatmeal, dry, 1/3 cup1.41.32.7
Brown rice, coked, 1/2 cup1.301.3
Flax seed, 10g1.212.2
Vegetables
Green plantain, 100g5.80.26.0
Artichoke, medium, cooked4.71.86.5
Lima beans, cooked, 1/2 cup3.53.06.5
Kidney beans, cooked, 1/2 cup2.92.95.8
Brussels sprouts, 1/2 cup2.01.33.3
Squash, winter, cooked1.91.43.3
Asparagus, cooked, 1/2 cup1.71.12.8
Broccoli, cooked1.21.22.4
Onions, cooked, 1/2 cup cooked1.20.82.0
Carrots, cooked, 1/2 cup1.10.92.0
Fruits
Blackberries, 1/2 cup3.10.73.8
Orange, medium2.61.84.4
Grapefruit, medium2.40.63.0
Apricots, fresh, 4 medium1.81.73.5
Mango, fresh, 1/2 small1.71.22.9
Prunes, dried, 3 medium1.00.71.7

Table 2: List of foods rich in INSOLUBLE fiber

FOOD INSOLUBLE FIBER (g)SOLUBLE FIBER (g)TOTAL DIETARY FIBER (g)
Cereals
Bitter gourd, 100g13.53.116.6
Wheat bran, 1/2 cup11.31.012.3
Fiber One™, 1/2 cup11.10.811.9
All-bran™, 1/3 cup7.21.48.6
Raisin bran, 1 cup7.21.28.4
Shredded wheat, 1cup4.50.75.2
Barley, cooked, 1/2 cup3.30.94.2
Wheat germ, 3 tbsp3.20.73.9
Wholegrain bread, 1 slice2.80.12.9
Millet, cooked, 1/2 cup 2.70.63.3
Bulgur, cooked, 1/2 cup2.40.52.9
Popcorn, 3 cups2.302.3
Flaxseeds, 1 tbsp2.21.13.3
Oatmeal, 1 cup2.01.83.8
Rye bread, 1 slice1.90.82.7
Rolled oats, cooked, 3/4 cup1.71.33
Oat flakes, 1 cup1.61.53.1
Whole wheat bread, 1 slice1.60.31.9
Pumpernickel bread, 1 slice1.51.21.7
Graham creckers, 21.401.4
Whole wheat, 1 slice1.20.31.5
Rye bread, 1 slice1.00.81.8
White bread, 1 slice0.30.30.6
Vegetables
Field beans, cooked, 100g9.32.111.4
Broad beans, cooked, 100g7.30.88.3
Lentils, cooked, 1/2 cup718
Pinto beans, cooked, 1/2 cup5.51.97.4
Beet root5.42.47.8
Chick peas, cooked, 1/2 cup4.91.36.2
Parsnips, cooked, 1 cup4.0 0.44.4
White beans, cooked, 1/2 cup3.80.44.2
Black beans, cooked, 1/2 cup3.72.46.1
Pita, wheat, 7?3.70.74.4
Spinach, cooked, 100g3.50.64.1
Green peas, cooked, 2/3 cup3.30.63.9
Turnip, cooked, 1/2 cup3.11.74.8
Okra, cooked, 1/2 cup 3.11.04.0
Soybeans, cooked, 1/2 cup2.82.35.1
Sweet potatoes, 1/2 cup2.41.43.8
Potato with skin, medium1.71.22.9
Zucchini, cooked, 1/2 cup1.41.12.5
Squash, summer, cooked, 1/2 cup1.21.12.3
Lima beans, cooked, 1/2 cup1.20.21.4
Cabbage, green, cooked, 1/2 cup1.00.81.8
Fruits
Apple, medium4.21.55.7
Raspberries, 1/2 cup3.80.44.2
Figs, 3 small3.02.35.3
Kiwi, large2.40.73.1
Mango, medium2.21.53.7
Banana, 7 inch2.10.72.8
Pear, 1 small1.81.12.9
Strawberries, 3/4 cup1.50.92.4
Nuts
Almonds, 20g20.22.2

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 Institute of Medicine, everyone should ingest 14 g of fiber per every 1,000 ingested calories (1). Considering average calory 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
  • For men after ten: at least 30 g per day

Related Articles:

References:

  • Anderson JW, Bridges SR. Dietary fiber content of selected foods. Am J Clin Nutr 1988;47:440-7;
  • Bowes AD. Bowes and Church’s Food values of portions commonly used. 14th ed. New York: Harper & Row, 1985.
  • Food sources of soluble fiber  (nih.gov)
  • Good food sources of soluble and insoluble fiber (tufts.edu)

Article reviewed by Dr. Greg. Last updated on July 12, 2014