Foods High in Fibers

Are you looking for foods high in fiber? There are foods that are naturally high fiber content but there are also foods that are low in dietary fibers. Fatty foods have very little fiber, whereas high fiber foods are mostly low in fat.

Given below is a list of foods with their fiber content.
| Why Fibers? | Soluble & Insoluble Fibers |List Soluble Fibers in Foods |How to Add Fibers in Diet? |

High Fiber Foods

For the list of soluble fibers in foods, see Soluble Fiber Foods.

The following table gives the amount of dietary fibers in foods. You can select high fiber foods to make a high fiber diet. The foods containg more than 5g fiber in 100 g of food (or 1 serving) are listed in red color.

Fiber Content of Foods
Food	Amount	Fiber (gram)
Apple	1 medium	3
Apple juice	1 cup	0
Apricot	3 dried	4.5
Asparagus	2 spears	1
Avocado	1/2 medium	2
Banana	1 medium	2.4
Barley, raw	40 g	5
Barley, cooked	1 cup, 180 g	6.5
Beans, Black-eyed, cooked	100 g	6.5
Beans. Green, cooked	1 cup	2
Beans, Mung, cooked	100 g	6.5
Beans, Soya, cooked	100 g	7.5
Beet Root, canned	100 g	4
Bitter Melon	100 g	2
Black Berries, fresh	100 g	5
Blue Berries, raw	100 g	5
Bread- Chapati	100 g	3
Bread- Naan	60 g	1.5
Bread- Loaf, Black Rye	1 slice	7
Broccoli, raw	100 g	4
Cabbage	40 g	2
Cantaloupe	1 cup	1
Carrot, raw	70 g	2
Cereal- All Bran	45 g	13
Cereal- Oat Bran	22 g	3.5
Chick Peas, dried, boiled	180 g	20.5
Cucumber, sliced	1/2 cup	<1
Figs, dried	75 g	10.5
Flour- Barley	100 g	10
Flour- Besan (Chickpea)	100 g	11
Flour- Soya, low fat	100 g	15.5
Flour- Wholemeal	100 g	11
Flour- Wheat, plain (Maida)	100 g	4
Grapes	1/2 cup	<1
Kiwi fruit	1 medium	5
Guava,	100 g	5.5
Lemon	1 g	2.5
Lettuce	1 cup	1
Mango, peeled	150 g	2.5
Nashi Pear, unpeeled	130 g	4.5
Nuts- Almonds, raw	4 numbers	1.5
Nuts- Cashew, raw	75 g	4.5
Orange	1 medium	3
Peach	1 medium	2
Onion	1 large	0.6
Pear with skin	1 medium	4
Peas (cooked)	1 cup	6
Popcorn (air popped)	3.5 cup	4.5
Potato, baked with skin	1 medium	4
Rice	1 cup	1.6
Strawberries	1 cup	4
Spinach (raw)	1 cup	1
Spinach (cooked)	1 cup	4
Sunflower Seeds	1 ounce	4
Tomato	1 medium	2
Whole wheat bread	1 slice	1.3

List of High Fiber Foods

The above list is very handy in selecting high fiber foods to increase fibers in diet.. From the above table, we give below a list of high fiber foods:

Legumes & Lentils: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos, lentils, pinto beans and black beans. Green beans, snap beans, pole beans, lima beans and broad beans
Dried fruit such as figs, apricots and dates
Fruits like raspberries, blackberries and strawberries, cherries, plums, pears, apples, kiwi fruit, guava, banana
Vegetables like Fresh or frozen green peas, broccoli, Brussels sprouts, Sweet corn, beet root, baked potato with the skin, carrot
Greens vegetables including spinach, beet greens, kale, collards, Swiss chard and turnip greens.
Nuts such as almonds, Brazil nuts, peanuts, and walnuts (Nuts are also high in fat content, read calories in nuts.)
Whole wheat and barley products
Rye, oats, buckwheat and cornmeal
Coconut (this is also high in saturated fat).

Also Read These Topics

The fibers should be very important inclusion in your diet for controlling your cholesterol and preventing cancer. See warning signs of cancer.

© Copyright 2005, FatFreeKitchen.com, All rights Reserved. The information & recipes given on this web site are for personal use only. No part of this web site may be reproduced in any form by any means without prior authorization.

Foods High in Fibers

High Fiber Foods

List of High Fiber Foods

Also Read These Topics

Eat high fiber foods or the foods high in fibers from the list given on this page.