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

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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