top 10 foods highest in fiber

Top 10 Foods Highest in Fiber

Dietary fiber (dietary fibre, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol andConversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their iturn, also increase their intake for water. The current DV for dietary fiber is 25 grams. Below is a list of high fiber foods, fextended lists of high fiber foods by nutrient density, fiber rich foods, fruits high in fiber, and

#1: Bran (Corn)Fiber in 100g (Crude) 1 Cup (76g) 1/2 Cup (38g)

79g (316% DV) 60g (240% DV) 30g (120% DV)

Other types of bran high in fiber (%DV per cup crude): Wheat Bran (99%), Rice Bran (99%) and Oat Brcomplete nutrition facts.

#2: Cauliflower & Broccoli (Raw Cauliflower)Fiber in 100g 1 Cup Chopped (107g) 1 Cup Cooked (124g)

2g (8% DV) 2g (8% DV) 3g (12% DV)

Broccoli contains 2.4g fiber (10% DV) per cup raw, chopped and 5g (20% DV) per cup cofacts.

#3: Cabbage (Raw Savoy)Fiber in 100g 1 Cup Shredded (70g) 1 Cup Cooked (145g)

3g (12% DV) 2g (9% DV) 4g (16% DV)

Other Cabbages High in Fiber (%DV per cup shredded and cooked): Red Cabbage (16%), Common CChinese Cabbage (8%). Click to see complete nutrition facts.

#4: Berries (Raspberries)Fiber in 100g 1 Cup (123g) Per 10 Raspberries (19g)

7g (26% DV) 8g (32% DV) 1g (5% DV)

Other Berries High in Fiber (%DV per cup): Elderberries (41%), Blackberries (30%), Gooseberries (26%)and Strawberries (12%). Click to see complete nutrition facts.

Top 10 Foods Highest in Fiber http://www.healthaliciousness.com/articles/foods-high-in-dietary-fiber.php

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#5: Leafy Greens (Cos or Romaine Lettuce)Fiber in 100g 1 Cup Shredded (47g) Per 3oz Serving (85g)

2g (8% DV) 1g (4% DV) 2g (7% DV)

Other Greens High in Fiber (%DV per cup shredded): Turnip Greens (7%), Beet Greens (6%) and Spinacomplete nutrition facts.

#6: CeleryFiber in 100g 1 Cup Chopped (101g) 1 Medium Stalk (40g)

2g (6% DV) 2g (6% DV) 0.6g (2% DV)

Celery contains just 16 calories per 100g and 6 calories per medium stalk. Click to see complete nutrition facts

#7: Squash (Baked Winter Hubbard)Fiber in 100g 1 Cup Cubed (205g)

5g (10% DV) 10g (40% DV)

Other Squash High in Fiber (%DV per cup cooked): Acorn (36%), Butternut (26%), Winter, all varieties (2and Summer, all varieties (10%). Click to see complete nutrition facts.

#8: Beans (Kidney)Fiber in 100g 1 Cup (177g) Per Tblsp (11g)

6g (26% DV) 11g (45% DV) 1g (3% DV)

Other Beans High in Fiber (%DV per cup cooked): Navy (76%), French (66%), Pinto (62%), Black (60%)Click to see complete nutrition facts.

#9: Mushrooms (Cooked White Mushrooms)Fiber in 100g 1 Cup Pieces (156g) Per Mushroom (12g)

2g (9% DV) 3g (14% DV) 0.3g (1% DV)

Other Mushrooms High in Fiber (%DV per cup cooked pieces): Shitake (12%) and Portabella (11%). nutrition facts.


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#10: Oranges (All Varieties)Fiber in 100g 1 Cup Sections (180g) Per Fruit (131g)

2g (10% DV) 4g (17% DV) 3g (12% DV)

An average orange provides 62 calories. Click to see complete nutrition facts.

The Top 10 High Fiber Foods by Nutrient Density (Fiber per Gram)

#1: Bran (Corn, Wheat, Rice, Oat)79g (316% DV) per100 grams

60g (240% DV) per cup(76 grams)

#2: Dried Herbs & Spices (Cinnamon, Oregano,Rosemary, Coriander, Basil))

53g (212% DV) per100 grams

2g (6% DV) per tsp (3grams)

#3: Seeds (Flaxseeds, Sesame, Sunflower,Pumpkin)

27g (109% DV) per100 grams

3g (11% DV) per tbsp (10grams)

#4: Cocoa Powder & Dark Chocolate33g (133% DV) per100 grams

2g (7% DV) per tbsp (5grams)

#5: Soybeans Roasted18g (71% DV) per 100grams

30g (122% DV) per cup(172 grams)

#6: Rye foods (Rye crackers, Rye Flour, Rye)23g (92% DV) per 100grams

3g (10% DV) per cracker(11 grams)

#7: Nuts (Almonds, Hazelnuts, Pine nuts,Pistachios, Pecans)

12g (49% DV) per 100grams

3g (14% DV) per ounce(28 grams)

#8: Beans (Navy, White, French, Kidney)11g (42% DV) per 100grams cooked

19g (76% DV) per cupcooked (182 grams)

#9: Passion Fruit10g (42% DV) per 100grams

2g (8% DV) per fruit (18grams)

#10: Sun Dried Tomatoes12g (49% DV) per 100grams

7g (26% DV) per cup (54grams)

Extended list of Fiber Rich Foods

Fortified Cereals*50g (200% DV) per 100gram serving

52g (208% DV) in an average bowl (2cups) (104 grams)


Toasted Wheat Germ15g (60% DV) per 100gram serving

17g (68% DV) per cup (113 grams)1.1g (4% DV) per tablespoon (7grams)


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Popcorn15g (58% DV) per 100grams

1g (5% DV) per cup (8 grams)4g (16% DV) per ounce (28grams)

Chia Seeds37.7g (151% DV) per100 gram serving

10.6g (42% DV) per ounce (28 grams)

Baked Potato2g (9% DV) per 100grams

4g (15% DV) per medium potato (173grams)

3g (12% DV) per small potato(138 grams)

Artichokes (Globe)9g (34% DV) per 100gram cooked

10g (41% DV) per medium artichoke(cooked - 120 grams)

7g (29% DV) Per 1/2 cup hearts(cooked - 84 grams)

Rosemary & Thyme(Fresh)

14g (56% DV) per 100grams

0.3g (1% DV) per tablespoon (2grams)

0.1mg (0% DV) per teaspoon (1gram)

Adzuki Beans(Azuki, Aduki)

7.3g (29% DV) per 100gram serving

16.8g (67% DV) per cup (230 grams)1g (4.2% DV) per tablespoon (14grams)

Great NorthernBeans

7g (28% DV) per 100gram serving

12.4g (50% DV) per cup (177 grams)0.78g (3.1% DV) per tablespoon(11 grams)

Lima Beans7g (28% DV) per 100gram serving

13.2g (53% DV) per cup (188 grams)0.8g (3% DV) per tablespoon (11grams)

Lentils7.9g (32% DV) per 100gram serving

15.6g (62% DV) per cup cooked (198 grams)

High Fiber Fruits

Figs (Dried)9.8g (39% DV) per 100gram serving

14.6g (58% DV) per cup (149grams)

0.8g (3% DV) per fig (8 grams)

Apricots(Dried)

7.3g (29% DV) per 100gram serving


0.3g (1% DV) per half (4 grams)

Prunes7.1g (28% DV) per 100gram serving


0.7g (3% DV) in a single prune (10grams)

Coconut(Dried)16.3g (65% DV) per 100gram serving


4.6g (18% DV) per ounce (28grams)

Avocados7g (27% DV) per 100grams

15g (62% DV) per cup pureed(230 grams)

13.5g (54% DV) per avocado (201grams)

Dates6.7g (27% DV) per 100gram serving


1.6g (6% DV) in a single date (24grams)

Kumquats6.5g (26% DV) per 100gram serving

6g (25% DV) in 5 kumquats (95grams)

1.2g (5% DV) in a single kumquat(19 grams)

Guavas5.4g (22% DV) per 100grams


3g (12% DV) per fruit (55 grams)

Pomegranates4g (16% DV) per 100gram serving

7g (28% DV) per cup seeds andjuice (174 grams)

11.3g (45% DV) per fruit (282grams)

Pears3.1g (12% DV) per 100grams

5g (20% DV) per cup cubes (161grams)

5.5g (22% DV) per medium pear(178 grams)


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Kiwi Fruit3g (12% DV) per 100grams

5.4g (22% DV) per cup slices (180grams)

2.1g (8% DV) per fruit (69 grams)

Apples2.4g (10% DV) per 100gram serving


4.4g (18% DV) per medium apple(182 grams)

Apricots2g (8% DV) per 100 gramserving


0.7g (3% DV) per apricot (35grams)

Strawberries2g (8% DV) per 100grams

3g (12% DV) per cup halves (152grams)

0.2g (1% DV) per mediumstrawberry (12 grams)

Papaya1.7g (7% DV) per 100gram serving

2.5g (10% DV) per cup pieces(145 grams)

2.7g (11% DV) per small papaya(157 grams)

Nectarines1.7g (7% DV) per 100gram serving


2.4g (10% DV) per medium fruit(142 grams)

Peaches1.5g (6% DV) per 100gram serving


2.3g (9% DV) per medium fruit(150 grams)

High Fiber Grains

Bulgur (Cooked)4.5g (18% DV) per 100 gramserving


Click to see complete nutritio

Whole Wheat Spaghetti(Cooked)

4.5g (18% DV) per 100 gramserving


Click to see complete nutritioSpaghetti

Spelt (Cooked)3.9g (16% DV) per 100 gramserving



Kamut (Cooked)3.9g (16% DV) per 100 gramserving



Pearl Barley (Cooked)3.8g (15% DV) per 100 gramserving



Teff (Cooked)2.8g (11% DV) per 100 gramserving



Quinoa (Cooked)2.8g (11% DV) per 100 gramserving



Buckwheat (Cooked)2.7g (11% DV) per 100 gramserving



Amaranth (Cooked)2.1g (8% DV) per 100 gramserving



Oatmeal (Cooked) 2g (7% DV) per 100 grams4g (16% DV) per cup (234grams)


Wild Rice (Cooked)1.8g (7% DV) per 100 gramserving



Brown Rice (Cooked)1.8g (7% DV) per 100 gramserving



Couscous (Cooked)1.4g (6% DV) per 100 gramserving




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Millet (Cooked)1.3g (5% DV) per 100 gramserving



To find more high fiber foods, check the nutrient ranking tool.

Recipes High in Dietary Fiber

Spicy Lentil CabbageLightly Cooked Napa CabbagePumpkin Soup with Yellow Split PeasSauteed Lima Beans with Balsamic VinegarBuckwheat (How to Cook Buckwheat)Teff (How to Cook Teff)Quinoa (How to Cook Quinoa)Rye (How to Cook Rye)Blackberry Apple Almond SaladMore recipes...

Warnings

Flax Seeds, Sesame Seeds, Nuts, Dark Chocolates, and Sunflower Seeds are high calorie foodsby people with a high body mass index.

Buy High Fiber Foods from Amazon.com

Wheat Germ, Sesame Seeds, Sesame Butter (Tahini), Unsweetened Baking Chocolate, Unsweetened Cocoa PowderBuckwheat, Teff, Quinoa, Rye


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top 10 foods highest in fiber

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