High fiber food list

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Here is high fiber foods list grouped by amount of fiber per serving. It is recommended that adults should eat at least 25–30 grams of dietary fiber for daily needs.

HIGH FIBER FOODS – SERVING SIZE – TOTAL FIBER (grams)
Avocado – 1 medium – 11.8
Black beans, cooked -1 cup – 14.9
Bran cereal – 1 cup- 19.9
Pinto beans, cooked – 1 cup -14.7
Cereal, 100% whole grain – 1 cup – 10
Flaxseed, raw ground -1 cup – 46
Lentils, cooked – 1 cup – 15.6
Lima beans, cooked – 1 cup – 13.1
Kidney beans, cooked – 1 cup – 13.3
Split peas, cooked -1 cup – 16.2
Oat bran, raw – 1 cup – 14
Sun-dried tomatoes – 100gr serving – 12.3g
Sunflower seeds – 100gr serving – 14.3g
Bread, 100% whole grain – 1 slice – 3
Almonds – 100gr serving – 12.2g
Passion Fruit (Granadilla) – 100gr serving – 10.4g
Rice, brown, uncooked – 1 cup – 7.8
Kale, cooked – 1 cup – 7.2
Green peas, cooked – 1 cup – 8.8
Raspberries – 1 cup – 8.3
Pasta, whole wheat – 1 cup – 6.3
Grapefruit – 1/2 medium – 6.1
Sweet Potato, cooked – 1 cup – 5.9
Kiwifruit – 1 each – 2.5
Brussels sprouts, cooked – 1 cup – 2.8
Asparagus, cooked – 1 cup – 2.8
Apricots, dried – 5 pieces – 2.8
Collard greens, cooked – 1 cup – 2.5
Eggplant, cooked cubes – 1 cup – 2.4
Peach – 1 medium – 2

fiber-chart

The term fiber refers to carbohydrates that cannot be digested. For more info read this article here

References: http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

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