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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 sorted by fiber value - you can also see the High Fiber Food Chart sorted by food name!

High Fiber Foods

Results of that search:

Food ItemFiber (g)
Corn bran, crude79
Fungi, Cloud ears, dried70
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE47
Pinon Nuts, roasted (Navajo)43
Wheat bran, crude42
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran41
Carob flour39
Seeds, chia seeds, dried37
Cocoa, dry powder, hi-fat or breakfast, processed with alkali33
Cocoa, dry powder, unsweetened33
Lentils, raw30
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original29
Cocoa, dry powder, unsweetened, processed with alkali29
Cocoa, dry powder, hi-fat or breakfast, plain29
Peppers, hot chile, sun-dried28
Cereals ready-to-eat, POST, 100% Bran Cereal28
Seeds, flaxseed27
Peppers, pasilla, dried26
Leavening agents, yeast, baker's, active dry26
Beans, yellow, mature seeds, raw25
Broadbeans (fava beans), mature seeds, raw25
Peas, split, mature seeds, raw25
Beans, french, mature seeds, raw25
Beans, kidney, royal red, mature seeds, raw24
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters24
Beans, cranberry (roman), mature seeds, raw24
Beans, black turtle soup, mature seeds, raw24
Beans, kidney, all types, mature seeds, raw24
Beans, navy, mature seeds, raw24
Beans, small white, mature seeds, raw24
Rose Hips, wild (Northern Plains Indians)24
Beans, kidney, california red, mature seeds, raw24
Carrot, dehydrated23
Coffee substitute, cereal grain beverage, powder23
Rye flour, dark23
Formulated bar, high fiber, chewy, oats and chocolate22
Cereals ready-to-eat, KASHI Good Friends22
Crackers, rye, wafers, plain22
Rice bran, crude21
Pepper, ancho, dried21
Peppers, sweet, green, freeze-dried21
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Raisin Bran Clusters21
Peppers, sweet, red, freeze-dried21
Beans, great northern, mature seeds, raw20
Corn, dried, yellow (Northern Plains Indians)20
Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa20
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM20
Chokecherries, raw, pitted (Northern Plains Indians)20
Crackers, rye, wafers, seasoned20
Lima beans, thin seeded (baby), mature seeds, raw20
Cereals ready-to-eat, UNCLE SAM CEREAL20
Cereals, KASHI GO LEAN Hot Cereal, Hearty Honey & Cinnamon, dry19
Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)19
Cereals ready-to-eat, KASHI GOLEAN19
Lima beans, large, mature seeds, raw19
Mungo beans, mature seeds, raw18
Baking chocolate, unsweetened, liquid18
Seeds, pumpkin and squash seeds, whole, roasted, without salt18
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Yogurt Bites18
Cereals ready-to-eat, KELLOGG, All-Bran Strawberry Medley18
Bulgur, dry18
Candies, gum drops, dietetic or low calorie (sorbitol)18
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM18
Seeds, pumpkin and squash seeds, whole, roasted, with salt added18
Meat extender17
Cereals ready-to-eat, KELLOGG, KELLOGG'S COMPLETE Wheat Flakes17
Cereals ready-to-eat, bran flakes, single brand17
Soy flour, defatted17
Soybeans, mature seeds, roasted, no salt added17
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Low Carb Lifestyle Protein Plus17
Cereals, ROMAN MEAL, plain, dry17
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw17
Chokecherries, raw, pitted (Shoshone Bannock)17
Barley, hulled17
Soybeans, mature seeds, roasted, salted17
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN17
Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax16
Mung beans, mature seeds, raw16
Corn, white, steamed (Navajo)16
Nuts, coconut meat, dried (desiccated), not sweetened16
Cereals ready-to-eat, Ralston Enriched Bran flakes16
Soy flour, low-fat16
Baking chocolate, unsweetened, squares16
Soy flour, defatted, crude protein basis (N x 6.25)16
Seeds, sesame seed kernels, toasted, with salt added (decorticated)16
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight16
Seeds, sesame seed kernels, toasted, without salt added (decorticated)16
Tomato powder16
Crackers, crispbread, rye16
Cereals ready-to-eat, wheat germ, toasted, plain15
Beans, black, mature seeds, raw15
Oat bran, raw15
Snacks, popcorn, air-popped, white popcorn15
Cereals ready-to-eat, KELLOGG, KELLOGG'S Puffed Wheat15
Agave, dried (Southwest)15
Barley, pearled, raw15
Pigeon peas (red gram), mature seeds, raw15
Beans, pinto, mature seeds, raw15
Beans, white, mature seeds, raw15
Beans, kidney, red, mature seeds, raw15
Peanut flour, defatted15
Peanut flour, low fat15
Cereals ready-to-eat, KASHI, CINNA-RAISIN CRUNCH15
Cereals ready-to-eat, KASHI GOLEAN CRUNCH!15
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes14
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry14
Seeds, breadnut tree seeds, dried14
Persimmons, japanese, dried14
Cereals ready-to-eat, KASHI Heart to Heart Warm Cinnamon14
Bread, reduced-calorie, oat bran, toasted14
Bread stuffing, cornbread, dry mix14
Seeds, sesame seeds, whole, roasted and toasted14
Snacks, popcorn, air-popped14
Triticale flour, whole-grain14
Snacks, popcorn, microwave, low fat14
KASHI GOLEAN Crisp Toasted Berry Crumble14
Popcorn, microwave, low fat and sodium14
Nuts, almonds, honey roasted, unblanched13
Snacks, oriental mix, rice-based13
Snacks, popcorn, microwave, 94% fat free13
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size13
Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY13
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes13
Cereals ready-to-eat, KELLOGG, KELLOGG'S Shredded Wheat Miniatures13
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat13
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal13
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Shredded Wheat13
Cereals, RALSTON, dry13
Wheat germ, crude13
Babyfood, cereal, whole wheat, with apples, dry12.2
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry12
Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX12
Cereals, KASHI, KASHI GO LEAN Hot Cereal, Truly Vanilla, dry12
Snacks, popcorn, unpopped kernels12
Wheat, hard red winter12
Wheat, soft red winter12
Wheat, hard white12
Beans, adzuki, mature seeds, raw12
Wheat, hard red spring12
Bread, reduced-calorie, wheat12
Cereals, WHEATENA, dry12
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free12
Apples, dehydrated (low moisture), sulfured, uncooked12
Tomatoes, sun-dried12
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush12
Wheat, soft white12
Cereals ready-to-eat, POST Raisin Bran Cereal12
Cereals ready-to-eat, KASHI GRANOLA, COCOA BEACH Cereal12
Cereals ready-to-eat, KASHI GRANOLA, Summer Berry Cereal12
Bread, reduced-calorie, oat bran12
Cereals ready-to-eat, KASHI, Kashi U12
Beans, pink, mature seeds, raw12
Nuts, almonds12
Bread, reduced-calorie, rye12
Rye flour, medium11
Cereals ready-to-eat, WEETABIX WHOLE WHEAT CEREAL11
Nuts, chestnuts, european, dried, unpeeled11
Grape leaves, raw11
Seeds, sesame seeds, whole, dried11
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN11
Cereals ready-to-eat, GENERAL MILLS, WHEATIES11
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular11
Cereals ready-to-eat, KASHI GRANOLA, Mountain Medley Cereal11
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry11
Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER11
Seeds, sesame seed kernels, dried (decorticated)11
Seeds, sunflower seed kernels, toasted, with salt added11
Mushrooms, shiitake, dried11
Cereals ready-to-eat, KASHI 7 Whole Grain Flakes11
Cereals ready-to-eat, KASHI, ORGANIC PROMISE Autumn Wheat11
Nuts, hazelnuts or filberts, blanched11
Cereals ready-to-eat, POST, Shredded Wheat, spoon-size11
Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal11
Cereals ready-to-eat, KASHI 7 Whole Grain Nuggets11
Cereals, KASHI HEART TO HEART, Instant Oatmeal, maple, dry11
Cereals ready-to-eat, KELLOGG, KELLOGG'S Special K low fat granola11
Pasta, corn, dry11
Crackers, matzo, whole-wheat11
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors11
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar11
Yardlong beans, mature seeds, raw11
Seeds, sunflower seed kernels, dry roasted, without salt11
Seeds, sunflower seed kernels, toasted, without salt11

Total Items Found: 192

This list is sorted by fiber value - you can also see the High Fiber Food Chart sorted by food name!

Vitamin Nutrition Database

Search for Food:

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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