Introduction
Foods High in Fiber Chart is an essential part of a healthy and balanced diet. Fiber, also known as roughage, refers to the indigestible parts plant foods that pass through our digestive system relatively intact. Unlike other nutrients such as proteins, carbohydrates, and fats, fiber isn’t broken down and absorbed by the body. Instead, it provides a range of health benefits by promoting proper digestion, maintaining bowel regularity, and supporting overall well-being.
Importance of Foods High in Fiber Chart in a healthy diet
High fiber foods play a crucial role in maintaining a healthy diet. Fiber is a type of carbohydrate that the body cannot digest or absorb. Instead, it passes through digestive system relatively intact. Including an adequate amount of fiber in your diet offers numerous benefits for overall health and well-being.
Benefits of consuming Foods High in Fiber Chart
These are the benefits of consuming high fiber foods:
- Improved Digestive Health: Fiber adds bulk to stool, promoting regular bowel movements and preventing constipation. It also helps prevent digestive disorders like diverticulosis and hemorrhoids.
- Weight Management: Foods High in Fiber Chart tend to be filling, which can help control appetite and prevent overeating. By adding bulk to meals, fiber can contribute to a healthy weight management plan.
- Heart Health: A diet rich in fiber has been associated with lower risk heart disease. Soluble fiber, in particular, helps reduce cholesterol levels by binding to cholesterol in the digestive system and preventing its absorption.
- Blood Sugar Control: Fiber slows down absorption sugar into bloodstream, preventing spikes in blood sugar levels. This is especially important for individuals with diabetes or those at risk developing the condition.
- Reduced Risk of Chronic Diseases: Consuming high fiber foods has been linked lower risk of developing various chronic conditions, including type 2 diabetes, certain types of cancer and cardiovascular diseases.
- Enhanced Gut Health: Fiber acts as a prebiotic, providing nourishment for beneficial gut bacteria. A healthy gut microbiome has been associated with improved immunity, mental health, and a reduced risk of certain diseases.
Dr. Mark Hyman or Dr. David Perlmuter dietician and nutritionist
“Fiber is nature’s broom, sweeping through your digestive system and promoting a healthy gut. By incorporating fiber-rich foods into your meals, you can nourish your body and support optimal digestion.”
Dr. Mark Hyman
“Eating fiber-rich foods is a simple and effective way to improve your overall health. Fiber not only aids in digestion but helps prevent chronic diseases, making it an essential part of a balanced diet.”
Dr. David Perlmutter
List of Foods High in Fiber Chart per 100g
The purpose of high fiber foods chart is to serve as a handy reference guide, providing a comprehensive list of high fiber foods and their fiber content per 100 grams. This chart allows individuals to identify and incorporate a variety of high fiber foods into their daily meals and snacks. By including fiber-rich foods from different food groups, individuals can ensure they are meeting their dietary fiber needs and reaping associated health benefits. It is important to note that the fiber content may vary depending on specific variety, ripeness, and cooking methods of foods listed.
Foods High in Fiber Chart: 50+ Foods Listed per 100g
Here is a detailed high fiber foods chart listing over 50 foods per 100g serving:
Fruits
Fruits are not only delicious but also provide numerous health benefits including being rich source of dietary fiber. Fiber is an essential nutrient that aids in digestion, helps maintain bowel regularity, and supports overall gut health. By incorporating Foods High in Fiber Chart fruits into your diet, you can enjoy their natural sweetness while promoting a healthy lifestyle. Here are some fruits are known for their high fiber content:
- Apples: Apples are good source dietary fiber with around 2.4 grams of fiber per 100g. They are also packed with vitamins and antioxidants, making them a nutritious choice.
- Avocado: Avocado is a unique fruit that contains approximately 6.7 grams of fiber per 100g. It is also rich in healthy fats and various essential nutrients.
- Blackberries: Blackberries provide approximately 5.3 grams of fiber per 100g. They are low in calories and high in antioxidants, making them a great addition to a high fiber diet.
- Blueberries: Blueberries offer about 2.4 grams of fiber per 100g. They are known for their antioxidant properties and are considered a superfood due to their numerous health benefits.
- Figs: Figs are great source of fiber, with around 2.9 grams per 100g. They are also rich in potassium and provide natural sweetness to recipes.
- Guava: Guava is tropical fruit that contains about 5.4 grams of fiber per 100g. It is high in vitamin C and antioxidants, making it a nutritious choice.
- Kiwi: Kiwi fruit provides approximately 3 grams of fiber per 100g. It is also rich in vitamin C and other essential nutrients.
- Oranges: Oranges offer around 2.4 grams of fiber per 100g. They are well-known for their high vitamin C content and refreshing taste.
- Pears: Pears contain about 3.1 grams of fiber per 100g. They are juicy and delicious fruit that can be enjoyed fresh or used in some recipes.
- Raspberries: Raspberries provide approximately 6.5 grams of fiber per 100g. They are low in calories and packed with antioxidants, making them a fantastic choice for a high fiber diet.
Below is a table listing some of the Foods High in Fiber Chart fruits, along with their serving size in grams and fiber content in grams:
| Fruit | Serving Size (g) | Fiber Content (g) |
| Apples | 100 | 2.4 |
| Avocado | 100 | 6.7 |
| Blackberries | 100 | 5.3 |
| Blueberries | 100 | 2.4 |
| Figs | 100 | 2.9 |
| Guava | 100 | 5.4 |
| Kiwi | 100 | 3 |
| Oranges | 100 | 2.4 |
| Pears | 100 | 3.1 |
| Raspberries | 100 | 6.5 |
Vegetables
High fiber foods are an essential part of healthy diet, and vegetables are an excellent source of dietary fiber. Including a variety of high-fiber vegetables in your meals can contribute to better digestion, weight management, and overall well-being. Here are some examples of Foods High in Fiber Chart vegetables and their nutritional benefits:
- Artichokes: Artichokes are a fiber-rich vegetable, offering approximately 5.4 grams of fiber per 100g. They are also a good source of vitamins and minerals.
- Broccoli: Broccoli contains about 2.6 grams of fiber per 100g. It is highly nutritious and packed vitamins, minerals, and antioxidants.
- Brussels sprouts: Brussels sprouts provide approximately 3.8 grams of fiber per 100g. They are also rich vitamins K and C, as well as antioxidants.
- Carrots: Carrots offer around 2.8 grams of fiber per 100g. They are known for their high beta-carotene content and are beneficial for eye health.
- Green peas: Green peas contain about 5 grams of fiber per 100g. They are also a good source of plant-based protein and other essential nutrients.
- Lentils: Lentils are legumes that provide approximately 7.9 grams of fiber per 100g. They are also rich in protein, iron, and other minerals.
- Spinach: Spinach contains about 2.2 grams of fiber per 100g. It is packed vitamins, minerals, and antioxidants, making it a highly nutritious choice.
- Sweet potatoes: Sweet potatoes offer around 3 grams of fiber per 100g. They are a good source of complex carbohydrates, vitamins, and minerals.
- Turnips: Turnips provide approximately 1.8 grams of fiber per 100g. They are low in calories and rich in vitamin C and other nutrients.
- Zucchini: Zucchini contains about 1 gram of fiber per 100g. It is a versatile vegetable that can be used in various dishes while adding a mild, refreshing flavor.
Here’s a table outlining the Foods High in Fiber Chart vegetables with their serving size (g) and fiber content (g):
| Vegetable | Serving Size (g) | Fiber Content (g) |
| Artichokes | 100g | 5.4 g |
| Broccoli | 100g | 2.6 g |
| Brussels sprouts | 100g | 3.8 g |
| Carrots | 100g | 2.8 g |
| Green peas | 100g | 5 g |
| Lentils | 100g | 7.9 g |
| Spinach | 100g | 2.2 g |
| Sweet potatoes | 100g | 3 g |
| Turnips | 100g | 1.8 g |
| Zucchini | 100g | 1 g |
Legumes and Pulses
High fiber foods are essential for maintaining a healthy diet and promoting proper digestion. Legumes and pulses are excellent sources of dietary fiber and offer numerous health benefits. Let’s explore in detail the importance of legumes and pulses as high fiber foods.
Legumes and pulses are part of the legume family, which includes beans, lentils, peas, chickpeas, and soybeans. They are Foods High in Fiber Chart, protein, complex carbohydrates, vitamins, and minerals. Here are some specific legumes and pulses that are commonly consumed:
- Black beans: Black beans are a fiber rich legume, providing approximately 7.3 grams of fiber per 100g. They are also an excellent source of plant-based protein.
- Chickpeas: Chickpeas offer around 7.6 grams of fiber per 100g. They are versatile and commonly used in hummus, salads, and curries.
- Kidney beans: Kidney beans contain approximately 6.4 grams of fiber per 100g. They are a good source of protein, iron, and other essential nutrients.
- Lentils: Lentils, mentioned earlier in the vegetable section, are a high fiber legume providing approximately 7.9 grams of fiber per 100g.
- Lima beans: Lima beans offer around 7 grams of fiber per 100g. They are also rich in potassium and provide a good amount of plant-based protein.
- Pinto beans: Pinto beans contain approximately 6 grams of fiber per 100g. They are commonly used in Mexican cuisine and provide a good source of protein.
- Split peas: Split peas provide around 8.3 grams of fiber per 100g. They are often used in soups and stews and offer a good amount of plant-based protein.
Here’s a table showcasing some of the Foods High in Fiber Chart legumes and pulses, along with their serving size in grams (g) and fiber content in grams (g):
| Legumes and Pulses | Serving Size (g) | Fiber Content (g) |
| Black beans | 100 | 7.5 |
| Chickpeas | 100 | 7.6 |
| Kidney beans | 100 | 6.4 |
| Lentils | 100 | 7.9 |
| Lima beans | 100 | 7.8 |
| Pinto beans | 100 | 7.3 |
| Split peas | 100 | 8.3 |
These legumes and pulses are excellent sources of fiber, providing a significant amount per serving. Foods High in Fiber Chart in your diet can help promote digestive health, provide sustained energy, and contribute to overall wellness. Remember to adjust serving sizes based on your dietary needs and consult a healthcare professional for personalized advice.
Grains and Cereals
High fiber foods are essential for maintaining a healthy diet and promoting optimal digestion. Grains and cereals are excellent sources of dietary fiber, providing a range of nutrients while also promoting satiety. Foods High in Fiber Chart grains and cereals in your daily diet can help regulate blood sugar levels, lower cholesterol, and support weight management. Here are some examples of high-fiber grains and cereals:
- Barley: Barley is a whole grain that contains approximately 17 grams of fiber per 100g. It is also a good source of vitamins, minerals, and antioxidants.
- Oats: Oats offer around 10 grams of fiber per 100g. They are known for their high beta-glucan content, which is a type of soluble fiber beneficial for heart health.
- Quinoa: Quinoa contains about 7 grams of fiber per 100g. It is a complete protein source and also provides various vitamins and minerals.
- Brown rice: Brown rice provides approximately 1.8 grams of fiber per 100g. It is a whole grain and contains more fiber and nutrients compared to white rice.
- Whole wheat pasta: Whole wheat pasta offers around 6 grams of fiber per 100g. It is a healthier alternative to refined pasta and provides more nutrients and fiber.
Here’s an example of a table listing some high-fiber grains and cereals along with their serving size and fiber content per serving:
| Grain/Cereal | Serving Size (g) | Fiber Content (g) |
| Barley | 100 | 17.3 |
| Oats | 100 | 10.6 |
| Quinoa | 100 | 7.0 |
| Brown rice | 100 | 2.8 |
| Whole wheat pasta | 100 | 6.2 |
Nuts and Seeds
High fiber foods, including nuts and seeds, are essential for maintaining a healthy diet and promoting overall well-being. They offer numerous health benefits, such as aiding digestion, preventing constipation, reducing the risk of chronic diseases, and promoting weight management. Let’s delve into details of high fiber nuts and seeds.
- Almonds: Almonds provide approximately 12.5 grams of fiber per 100g. They are rich healthy fats, vitamin E and other essential nutrients.
- Chia seeds: Chia seeds offer around 34 grams of fiber per 100g. They are great source of omega-3 fatty acids and provide a good amount of protein.
- Flaxseeds: Flaxseeds contain about 27 grams of fiber per 100g. They are high in omega-3 fatty acids and are commonly used as a natural laxative.
- Pistachios: Pistachios provide approximately 10.3 grams of fiber per 100g. They are rich protein, healthy fats, and various vitamins and minerals.
- Pumpkin seeds: Pumpkin seeds offer around 18 grams of fiber per 100g. They are good source of protein, healthy fats, and other nutrients.
- Sunflower seeds: Sunflower seeds contain approximately 8.6 grams of fiber per 100g. They are also a good source of vitamin E and other essential nutrients.
- Walnuts: Walnuts provide around 6.7 grams of fiber per 100g. They are rich healthy fats, antioxidants, and other beneficial compounds.
Here’s a table outlining the top Foods High in Fiber Chart nuts and seeds, along with their serving size and fiber content per serving:
| Nuts and Seeds | Serving Size (g) | Fiber Content (g) |
| Almonds | 28 | 3.5 |
| Chia Seeds | 28 | 10.6 |
| Flaxseeds | 28 | 7.6 |
| Pistachios | 28 | 3 |
| Pumpkin Seeds | 28 | 5.2 |
| Sunflower Seeds | 28 | 3.9 |
| Walnuts | 28 | 4 |
Others
Foods High in Fiber Chart is an essential part of healthy diet as they provide numerous health benefits. Apart from well-known sources like fruits, vegetables, and whole grains, several other foods are rich in fiber and can be incorporated into your daily meals. Here are some high fiber foods worth mentioning:
- Coconut flour: Coconut flour offers approximately 39 grams of fiber per 100g. It is a gluten free alternative to regular flour and provides a good source of fiber.
- Popcorn: Popcorn contains about 14.5 grams of fiber per 100g. It is a whole grain snack and provides a satisfying crunch while being relatively low in calories.
- Psyllium husk: Psyllium husk offers around 71 grams of fiber per 100g. It is commonly used as a natural dietary fiber supplement and can help improve digestion.
- Wheat bran: Wheat bran contains approximately 43 grams of fiber per 100g. It is commonly used as a high fiber ingredient in cereals, baked goods, and other recipes.
Here’s a table showcasing some of the top high-fiber “Others” along with their serving size (g) and fiber content (g):
| High-Fiber Others | Serving Size (g) | Fiber Content (g) |
| Coconut flour | 100 | 38 |
| Popcorn | 100 | 14 |
| Psyllium husk | 100 | 71 |
| Wheat bran | 100 | 43 |
Why Do I Need to Eat High-Fiber Foods?
Consuming high fiber foods is crucial for several reasons. First, they promote healthy digestion by preventing constipation and maintaining regular bowel movements. Fiber also helps regulate blood sugar levels, which is particularly beneficial for individuals with diabetes. High fiber foods contribute to a feeling of fullness, aiding in weight management and reducing overeating. They can lower the risk of heart disease, stroke, and certain types of cancer. Overall, incorporating high-fiber foods into your diet is essential for optimal health and well-being.
Conclusion
Foods High in Fiber Chart help regulate digestion and promote a healthy gut. They add bulk to your stool, making it easier pass and reducing the risk of constipation. Foods High in Fiber Chart has been linked to a lower risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer.
The High Fiber Foods Chart provided in this list offers an extensive selection of 50+ foods per 100g, covering fruits, vegetables, legumes and pulses, grains and cereals, nuts and seeds, and other sources. It serves as a helpful reference to identify high fiber options when planning your meals and snacks.
Remember to aim for a well rounded diet that includes a variety of high fiber foods from different categories. This will ensure you receive a broad spectrum of nutrients while meeting your fiber requirements. It’s also important to note that individual dietary needs may vary, so it’s advisable to consult with a healthcare professional or registered dietitian for personalized recommendations.
