High Fiber Food Chart with Rankings

This high fiber food chart and list of high fiber foods make it much easier to increase your daily fiber. If you want to feel better and be healthier, print them out and hang them in your kitchen.

Fiber food is what grandma used to call "roughage." It's part of the cell wall in plants that holds that plant together. When you eat fiber it passes directly through the intestinal tract undigested. And here's the great part about that, you don't get calories from fiber because you don't digest it!

If you want to learn more about high fiber food read on.

Otherwise, you can click on these links to go directly to the high fiber food chart with rankings and list of high fiber foodswith fiber content to start putting more "roughage" into your life today!

How High Fiber Food Works

One way to understand how fiber works is to imagine a sponge expanding as it soaks up water.

When the fiber you eat gets to your stomach, it absorbs a lot of the liquid there and expands, making you feel more full on less food. This is also how fiber helps you keep your weight down.

And there's another great benefit to this sponge effect – including more fiber in your meals helps to prevent constipation. The water in the fiber sponge makes waste softer and easier to pass.

While fiber food does fall under the category of carbohydrates, you don't get the same amount of calories from high fiber food that you would get from high glycemic carbohydrates. This is because the fiber isn't digested or processed in the same way that refined carbohydrates are.

There are two categories of dietary fiber – soluble and insoluble. But many fruits, vegetables, whole grains, and beans on the high fiber food chart contain both soluble and insoluble fiber.

Health Benefits and Sources of Fiber

Soluble fiber helps regulate blood sugar, reduce the risk of diabetes and heart disease and lower total cholesterol and LDL (the bad cholesterol). It's prevalent in dried beans and peas, oats, oat bran, vegetables, like broccoli, citrus and other fruits, flaxseed and psyllium husks.

Insoluble fiber promotes regular bowel movements and helps prevent constipation. It also balances the pH (acidity) in the intestines and moves toxic waste through the colon much faster to detoxify the body. This helps to prevent colon cancer by eliminating cancerous substances.

Food sources for insoluble fiber include vegetables, such as dark green leafy vegetables, fruit and vegetable skins, nuts and seeds, wheat bran and whole grains like 100% whole wheat.

The bottom line is to eat enough fiber, whether it's soluble or insoluble!

The recommended intake is between 30 and 40 grams a day. But the average American only gets about 10 grams. So begin slowly and gradually build up to the right amount for you. Go to the High Fiber Food Chart and the List of High Fiber Foods to help you fill in your daily fiber gap.

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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.