Dietary fiber (dietary fiber, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, and for 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 in turn, also increase their intake of water. The current DV for dietary fiber is 25 grams. Fiber can help you to feel fuller for longer and therefore it can help you to lose weight, because you tend to eat less.
Below is a list of high fiber foods, for more, see the extended list of fiber rich foods.
#1: Bran (Corn, Wheat, Rice, Oat)
Bran is high in fiber and is the top source of both vitamin b6 and magnesium. Bran can most commonly be found in whole grain breads and is also a great addition to high fiber hot breakfast cereals like oats, rye, and buckwheat.
- Crude corn bran provides the most dietary fiber of any food with 85.6g (290% DV) per 100 gram serving, or 60g (240% DV) per cup, and 3.75g (15% DV) per tablespoon.
- Rice and Wheat bran provide 25g (99% DV) of fiber per cup, 1.6g (6.2% DV) per tablespoon.
- Oat bran provides 14.5g (58% DV) per cup, 0.9g (3.6 DV) per tablespoon.
#2: Dried Herbs, Spices, and Peppers
Dried herbs and spices are packed with the vitamins and minerals you need. Start making it a habit to add more dry herbs, paprika, or chili powder (depending on preference) to all the dishes you eat.
- Ground cinnamon contains the most fiber providing 53.1g (212% DV) per 100 gram serving, or 4.2g (17% DV) per tablespoon.
- Cinnamon is followed by ground savory, dried oregano, rosemary, coriander, basil, marjoram, sage, fennel, caraway, paprika, thyme, chili powder, cloves, cayenne pepper, and finally, black pepper which provides 26.5g (106% DV) of fiber per 100 gram serving, 1.6g (6% DV) per tablespoon.
#3: Cocoa Powder and Dark Chocolate
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue.
- A good source of iron and potassium, cacao powder provides 33.2g (133% DV) of fiber per 100g serving, 28.6g (114% DV) per cup, 1.7g (7% DV) per tablespoon.
- Dark baking chocolate will provide 16.6g (66% DV) per 100g serving, or 4.8g (19% DV) per square.
- Milk chocolates do not provide enough fiber to be worth the cost of calories and should be avoided!
#4: Flax Seeds, Sesame Seeds, and Sesame Butter (Tahini)
Flax and Sesame seeds are a great source of heart healthy oils and dietary fiber.
- Flax seeds provide 27.3g (109% DV) of fiber per 100 gram serving, 2.7g (11% DV) per tablespoon.
- Toasted sesame seeds provide 14g (56% DV) per 100 gram serving, 3.9g (16% DV) per ounce.
- Sesame butter (tahini) provides 9.3g (37% DV) of fiber per 100 gram serving, 1.4g (6% DV) per tablespoon.
#5: Dry Roasted Soybeans (Edamame)
Dry roasted soybeans make a great snack. Look for low sodium varieties to keep your blood pressure low.
- Dry roasted soybeans provide 17.7g (71% DV) of fiber per 100 gram serving, or 30.4g (122% DV) per cup, and 1.9g (10% DV) per tablespoon.
- When boiled, edamame provides 5.2g (21% DV) of fiber per 100 gram serving, or 8.1g (32% DV) per cup.
#6: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in sauce, on pizza, or even in salads.
- 100 grams of sun-dried tomatoes provides 12.3g (49% DV) of fiber per 100 gram serving, or 6.6g (26% DV) per cup, and 0.02g (1% DV) per piece.
#7: Nuts (Almonds, Pistachios, Pecans)
Nuts are great as a snack or as an addition to salads.
- Almonds provide the most fiber with 12.2g (49% DV) per 100 gram serving, that is 17.4g (70% DV) per cup of whole almonds, or 3.4g (14% DV) per ounce (~23 pieces).
- Almonds are followed by pistachios, hazelnuts, and finally pecans which provide 9.5g (38% DV) per cup, and 2.7g (11% DV) per ounce (~19 halves).
#8: Sunflower Seeds
Sunflower seeds are great as a snack or as an addition to salads; they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, manganese, selenium, potassium, and copper.
- Sunflower seeds provide 10.6g (42% DV) of fiber per 100 gram serving, that is 14.3g (57% DV) per cup, and 3g (12% DV) per ounce.
#9: Beans (Navy, White, French, Kidney)
Boiled mature beans provide a great deal of fiber.
- Navy beans provide the most with 10.5g (42% DV) per 100 gram serving, or 19.1g (76% DV) per cup.
- Navy beans are followed by white beans, yellow beans, french (green) beans, and finally kidney beans which provide 38.7g (13% DV) of fiber per cup.
#10: Passion Fruit (Granadilla)
Passion fruits (aka: Granadillas) are tropical fruits that are becoming more and more popular.
- Passion fruits are also a great source of fiber providing 10.4g (42% DV) of fiber per 100 gram serving, 24.5g (98% DV) per cup, and 1.9g (8% DV) per fruit.