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High Fiber Food Chart
Fiber is an incredibly important part of your daily diet. While fiber is technically a carbohydrate, it is a special kind of carbohydrate which is not digested. Instead, fiber moves smoothly through your system, helping to clean out your insides and keep your digestive system chugging along smoothly. Most doctors recommend that you get 25g of fiber every day. Many people don't even get half that amount! It's important to eat high fiber foods daily.
Even "low carb" diets want you to eat a lot of fiber - fiber counts are counted separately and are always "free". You should eat ample fiber every day to ensure your body's health!
This High Fiber Food Chart looks for any food items which have 10g or more of fiber per 100g serving. Note that it excludes the spices - while spices do have a lot of fiber in them, it would be nearly impossible for you to eat 100g of a spice :) Look for ways to incorporate these high fiber foods into your weekly meal plans!
This list is alphabetical - you can also see the High Fiber Food Chart sorted by fiber value!
High Fiber Foods
Results of that search:
Food Item | Fiber (g) |
Agave, dried (Southwest) | 15 |
Apples, dehydrated (low moisture), sulfured, uncooked | 12 |
Babyfood, cereal, whole wheat, with apples, dry | 12.2 |
Baking chocolate, unsweetened, liquid | 18 |
Baking chocolate, unsweetened, squares | 16 |
Barley, hulled | 17 |
Barley, pearled, raw | 15 |
Beans, adzuki, mature seeds, raw | 12 |
Beans, black turtle soup, mature seeds, raw | 24 |
Beans, black, mature seeds, raw | 15 |
Beans, cranberry (roman), mature seeds, raw | 24 |
Beans, french, mature seeds, raw | 25 |
Beans, great northern, mature seeds, raw | 20 |
Beans, kidney, all types, mature seeds, raw | 24 |
Beans, kidney, california red, mature seeds, raw | 24 |
Beans, kidney, red, mature seeds, raw | 15 |
Beans, kidney, royal red, mature seeds, raw | 24 |
Beans, navy, mature seeds, raw | 24 |
Beans, pink, mature seeds, raw | 12 |
Beans, pinto, mature seeds, raw | 15 |
Beans, small white, mature seeds, raw | 24 |
Beans, white, mature seeds, raw | 15 |
Beans, yellow, mature seeds, raw | 25 |
Bread stuffing, cornbread, dry mix | 14 |
Bread, reduced-calorie, oat bran | 12 |
Bread, reduced-calorie, oat bran, toasted | 14 |
Bread, reduced-calorie, rye | 12 |
Bread, reduced-calorie, wheat | 12 |
Broadbeans (fava beans), mature seeds, raw | 25 |
Bulgur, dry | 18 |
Candies, gum drops, dietetic or low calorie (sorbitol) | 18 |
Carob flour | 39 |
Carrot, dehydrated | 23 |
Cereals ready-to-eat, bran flakes, single brand | 17 |
Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER | 11 |
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE | 47 |
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight | 16 |
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters | 24 |
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Raisin Bran Clusters | 21 |
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Shredded Wheat | 13 |
Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX | 12 |
Cereals ready-to-eat, GENERAL MILLS, WHEATIES | 11 |
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | 14 |
Cereals ready-to-eat, KASHI 7 Whole Grain Flakes | 11 |
Cereals ready-to-eat, KASHI 7 Whole Grain Nuggets | 11 |
Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax | 16 |
Cereals ready-to-eat, KASHI GOLEAN | 19 |
Cereals ready-to-eat, KASHI GOLEAN CRUNCH! | 15 |
Cereals ready-to-eat, KASHI Good Friends | 22 |
Cereals ready-to-eat, KASHI GRANOLA, COCOA BEACH Cereal | 12 |
Cereals ready-to-eat, KASHI GRANOLA, Mountain Medley Cereal | 11 |
Cereals ready-to-eat, KASHI GRANOLA, ORCHARD SPICE CEREAL | 11 |
Cereals ready-to-eat, KASHI GRANOLA, Summer Berry Cereal | 12 |
Cereals ready-to-eat, KASHI Heart to Heart Warm Cinnamon | 14 |
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat | 13 |
Cereals ready-to-eat, KASHI, CINNA-RAISIN CRUNCH | 15 |
Cereals ready-to-eat, KASHI, Kashi U | 12 |
Cereals ready-to-eat, KASHI, ORGANIC PROMISE Autumn Wheat | 11 |
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Low Carb Lifestyle Protein Plus | 17 |
Cereals ready-to-eat, KELLOGG, All-Bran Strawberry Medley | 18 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS | 43 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original | 29 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER | 50 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Yogurt Bites | 18 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes | 13 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S COMPLETE Wheat Flakes | 17 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN | 12 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S Puffed Wheat | 15 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN | 11 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S Shredded Wheat Miniatures | 13 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S Special K low fat granola | 11 |
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | 13 |
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM | 18 |
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM | 20 |
Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | 13 |
Cereals ready-to-eat, POST Raisin Bran Cereal | 12 |
Cereals ready-to-eat, POST, 100% Bran Cereal | 28 |
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | 13 |
Cereals ready-to-eat, POST, Shredded Wheat, spoon-size | 11 |
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran | 41 |
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular | 11 |
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | 17 |
Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | 11 |
Cereals ready-to-eat, Ralston Enriched Bran flakes | 16 |
Cereals ready-to-eat, UNCLE SAM CEREAL | 20 |
Cereals ready-to-eat, WEETABIX WHOLE WHEAT CEREAL | 11 |
Cereals ready-to-eat, wheat germ, toasted, plain | 15 |
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free | 12 |
Cereals, KASHI GO LEAN Hot Cereal, Hearty Honey & Cinnamon, dry | 19 |
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry | 11 |
Cereals, KASHI HEART TO HEART, Instant Oatmeal, maple, dry | 11 |
Cereals, KASHI, KASHI GO LEAN Hot Cereal, Truly Vanilla, dry | 12 |
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | 14 |
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | 12 |
Cereals, RALSTON, dry | 13 |
Cereals, ROMAN MEAL, plain, dry | 17 |
Cereals, WHEATENA, dry | 12 |
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 17 |
Chokecherries, raw, pitted (Northern Plains Indians) | 20 |
Chokecherries, raw, pitted (Shoshone Bannock) | 17 |
Cocoa, dry powder, hi-fat or breakfast, plain | 29 |
Cocoa, dry powder, hi-fat or breakfast, processed with alkali | 33 |
Cocoa, dry powder, unsweetened | 33 |
Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa | 20 |
Cocoa, dry powder, unsweetened, processed with alkali | 29 |
Coffee substitute, cereal grain beverage, powder | 23 |
Corn bran, crude | 79 |
Corn, dried, yellow (Northern Plains Indians) | 20 |
Corn, white, steamed (Navajo) | 16 |
Crackers, crispbread, rye | 16 |
Crackers, matzo, whole-wheat | 11 |
Crackers, rye, wafers, plain | 22 |
Crackers, rye, wafers, seasoned | 20 |
Formulated bar, high fiber, chewy, oats and chocolate | 22 |
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar | 11 |
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | 12 |
Fungi, Cloud ears, dried | 70 |
Grape leaves, raw | 11 |
KASHI GOLEAN Crisp Toasted Berry Crumble | 14 |
Leavening agents, yeast, baker's, active dry | 26 |
Lentils, raw | 30 |
Lima beans, large, mature seeds, raw | 19 |
Lima beans, thin seeded (baby), mature seeds, raw | 20 |
Meat extender | 17 |
Mung beans, mature seeds, raw | 16 |
Mungo beans, mature seeds, raw | 18 |
Mushrooms, shiitake, dried | 11 |
Nuts, almonds | 12 |
Nuts, almonds, honey roasted, unblanched | 13 |
Nuts, chestnuts, european, dried, unpeeled | 11 |
Nuts, coconut meat, dried (desiccated), not sweetened | 16 |
Nuts, hazelnuts or filberts, blanched | 11 |
Oat bran, raw | 15 |
Papad | 18 |
Pasta, corn, dry | 11 |
Peanut flour, defatted | 15 |
Peanut flour, low fat | 15 |
Peas, split, mature seeds, raw | 25 |
Pepper, ancho, dried | 21 |
Peppers, hot chile, sun-dried | 28 |
Peppers, pasilla, dried | 26 |
Peppers, sweet, green, freeze-dried | 21 |
Peppers, sweet, red, freeze-dried | 21 |
Persimmons, japanese, dried | 14 |
Pigeon peas (red gram), mature seeds, raw | 15 |
Pinon Nuts, roasted (Navajo) | 43 |
Popcorn, microwave, low fat and sodium | 14 |
Rice bran, crude | 21 |
Rose Hips, wild (Northern Plains Indians) | 24 |
Rye | 15 |
Rye flour, dark | 23 |
Rye flour, medium | 11 |
Seeds, breadnut tree seeds, dried | 14 |
Seeds, chia seeds, dried | 37 |
Seeds, flaxseed | 27 |
Seeds, pumpkin and squash seeds, whole, roasted, with salt added | 18 |
Seeds, pumpkin and squash seeds, whole, roasted, without salt | 18 |
Seeds, sesame seed kernels, dried (decorticated) | 11 |
Seeds, sesame seed kernels, toasted, with salt added (decorticated) | 16 |
Seeds, sesame seed kernels, toasted, without salt added (decorticated) | 16 |
Seeds, sesame seeds, whole, dried | 11 |
Seeds, sesame seeds, whole, roasted and toasted | 14 |
Seeds, sunflower seed kernels, dry roasted, without salt | 11 |
Seeds, sunflower seed kernels, toasted, with salt added | 11 |
Seeds, sunflower seed kernels, toasted, without salt | 11 |
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | 11 |
Snacks, oriental mix, rice-based | 13 |
Snacks, popcorn, air-popped | 14 |
Snacks, popcorn, air-popped, white popcorn | 15 |
Snacks, popcorn, microwave, 94% fat free | 13 |
Snacks, popcorn, microwave, low fat | 14 |
Snacks, popcorn, unpopped kernels | 12 |
Soy flour, defatted | 17 |
Soy flour, defatted, crude protein basis (N x 6.25) | 16 |
Soy flour, low-fat | 16 |
Soybeans, mature seeds, roasted, no salt added | 17 |
Soybeans, mature seeds, roasted, salted | 17 |
Tomato powder | 16 |
Tomatoes, sun-dried | 12 |
Triticale flour, whole-grain | 14 |
Wheat bran, crude | 42 |
Wheat germ, crude | 13 |
Wheat, hard red spring | 12 |
Wheat, hard red winter | 12 |
Wheat, hard white | 12 |
Wheat, soft red winter | 12 |
Wheat, soft white | 12 |
Yardlong beans, mature seeds, raw | 11 |
Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians) | 19 |
Total Items Found: 192
This list is alphabetical - you can also see the High Fiber Food Chart sorted by fiber value!
Vitamin Nutrition Database
BellaOnline Nutrition Database - main page
Underlying data for the BellaOnline Nutritional Database is provided by:
U.S. Department of Agriculture, Agricultural Research Service. 2010. USDA National Nutrient Database for Standard Reference, Release 23.
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