Top 10 Foods Highest in Fiber
Written by Daisy Whitbread, MScN
Dietary fiber (dietary fiber, roughage) is an essential nutrient required for proper digestion of foods and helping you feel full.
A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood.
Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration.
Individuals who increase their intake of fiber should also increase their intake of water. High fiber foods include beans, lentils, avocados, chia seeds, acorn squash, green peas, collard greens, broccoli, oranges, and sweet potato. The current daily value (DV) for dietary fiber is 25 grams.
Below is a list of high fiber foods, for more, see the extended lists of fiber rich foods, vegetables high in fiber, fruits high in fiber, beans high in fiber, and grains high in fiber.
Top 10 Foods High in Fiber
1 Navy Beans- 76% DV (19g) fiber per cup
- 60% DV (15g) fiber per 200 calorie serving
- 42% DV (11g) fiber per 100 grams
More legumes high in fiber (%DV per cup)
Lentils (63%DV), White Beans (53%), Adzuki Beans (48%), Pinto Beans (44%), Lima Beans (38%), and Chickpeas (36%DV).See the full list of high fiber beans.
Nutrition Facts for Navy Beans.
2 Avocados- 54% DV (13g) fiber per avocado
- 34% DV (8g) fiber per 200 calorie serving
- 27% DV (7g) fiber per 100 grams
3 Chia Seeds- 39% DV (10g) fiber per oz (~2 tblsp)
- 57% DV (14g) fiber per 200 calorie serving
- 138% DV (34g) fiber per 100 grams
Other nuts and seeds high in fiber (%DV per oz)
Flax Seeds (22% DV), Pumpkin and Squash Seeds (15%), Sesame Seeds (11%) Sunflower Seeds (11%), Almonds (10%), Pistachios (9%), and Pecans (8%).See the ranking for nuts and seeds high in fiber.
Nutrition Facts for Chia Seeds.
4 Acorn Squash- 36% DV (9g) fiber per cup cooked
- 63% DV (16g) fiber per 200 calorie serving
- 18% DV (4g) fiber per 100 grams
Other squash high in fiber (%DV per cup)
Hubbard Squash (40% DV), Butternut Squash (26%), Winter Squash (23%).Nutrition Facts for Baked Acorn Squash.
5 Green Peas- 35% DV (9g) fiber per cup cooked
- 52% DV (13g) fiber per 200 calorie serving
- 22% DV (6g) fiber per 100 grams
6 Collard Greens- 30% DV (8g) fiber per cup cooked
- 97% DV (24g) fiber per 200 calorie serving
- 16% DV (4g) fiber per 100 grams
Other Green Leafy Vegetables high in Fiber (%DV per cup)
Turnip Greens (20%), Spinach (17%), Escarole (17%), and Swiss Chard (15%).Nutrition Facts for Cooked Collards.
7 Broccoli- 21% DV (5g) fiber per cup cooked
- 75% DV (19g) fiber per 200 calorie serving
- 13% DV (3g) fiber per 100 grams
8 Whole Wheat Pasta- 18% DV (5g) fiber per cup
- 21% DV (5g) fiber per 200 calorie serving
- 16% DV (4g) fiber per 100 grams
Other Whole Grains High in Fiber (%DV per cup cooked)
Bulgur (33% DV), Kamut (30%), and Brown Rice (14%). A slice of whole wheat bread provides 8% DV.See the list of grains high in fiber.
Nutrition Facts for Whole Wheat Pasta.
9 Oranges- 17% DV (4g) fiber per cup
- 41% DV (10g) fiber per 200 calorie serving
- 10% DV (2g) fiber per 100 grams
10 Sweet Potatoes- 16% DV (4g) fiber per cup cooked
- 28% DV (7g) fiber per 200 calorie serving
- 12% DV (3g) fiber per 100 grams
