Top 7 Foods That Contain Most Fiber in Them


high fiber foods

REMEMBER: These Are TOP 7 Foods That Contain Most Fiber! Pay SPECIAL Attention to Food #4! These Tips Helped Over 22,000 Readers! AWESOME Photos and Ideas Included!

Dietary fiber is one of the most important nutrients these days. It is required not only for digestion of food but also for proper functioning of your digestive track at large.

People who face a deficiency normally experience hemorrhoids, constipation, elevated cholesterol and sugar levels. On the other hand, its excessive intake can lead to diarrhea, bowel obstruction, and even dehydration in some severe cases.

If you are planning to increase your intake of fiber, you need to increase your water consumption as well. The present daily volume for dietary fiber is about 25 grams, and it should be no problem to get it thanks to the list below.

Food #1 – Bran

wheat field

Bran is one of the richest sources of dietary fiber, vitamin B6, and magnesium. It is usually found in whole grain bread and breakfast cereals, such as rye, oats, and buckwheat.

  1. Corn bran (60g)
  2. Wheat bran (24.8g)
  3. Rice bran (24.8g)
  4. Oat bran (14.5g)

Pay attention: A majority of the people are familiar with the yellow version of corn, but it comes in many colors, from blue to pink. Each has its unique combination of antioxidants and nutrients.

Food #2 – White Beans

white beans

In addition to being a rich source of protein, iron and fiber, white beans are nutritionally rich in potassium. Did you know that a single cup of white beans can meet about 25 percent of your daily requirement of protein?

Beans, in general, have a bad reputation when it comes to gas and bloating because of their high fiber content. A cup of various types includes different numbers:

  1. Anasazi beans (24g)
  2. Navy beans (19.1g)
  3. Baby and large lima beans (13.2g)
  4. Great northern beans (12.4g)
  5. White beans (11.3)
  6. Black-eyed peas (8.2g)

Pay attention: You need to increase your fiber intake gradually. If you are currently eating low fiber foods, there is no reason to switch entirely to high-fiber foods, since it causes stress to your digestive system. If you do not like this vegetable, then you may consider adding fiber supplement before meals to your diet.

Food #3 – Dried Herbs, Peppers & Spices

dried spice

Dried spices and herbs are full of minerals and vitamins that a human body needs every day. If you haven’t been using these things in your daily diet, you need to fix this mistake as soon as possible.

Start adding more paprika, dry herbs, or chili powder to your meals, because a 100g serving of these dried herbs include high amounts of dietary fiber:

  1. Cinnamon (52.1g)
  2. Savory (42.8)
  3. Basil (42.8g)
  4. Rosemary (41.6g)
  5. Dried oregano (40g)

Pay attention: There are more herbs and seasoning that are rich in fiber, such as sage (40.3g), marjoram (40.3g), fennel (39.8g), caraway (38.0g), paprika (37.4g), thyme (37.0g), cloves (34.2g), chili powder (34.2g), black pepper (26.5g) and finally cayenne pepper which offer 26.5 grams for every 100g serving.

Food #4 – Dark Beans

black beans

The rich, dark color of beans signifies that they contain a high content of flavonoids that are considered to be highly potent antioxidants. Except being rich in protein, this food also contains high amounts of dietary fiber.

A cup of following types of dark beans includes a lot of fiber:

  1. Adzuki beans (16.8g)
  2. Pinto beans (15.4g)
  3. Black beans (15g)
  4. Small red beans (13.1g)
  5. Kidney beans (13.1g)

Pay attention: When you add beans and other similar high-fiber foods to your daily diet, it is necessary for you to drink as much water as you can.

Food #5 – Sunflower Seeds

sunflower with black seeds

Sunflower seeds are not only ideal for salads but can also be used as a snack. Roasted or natural, almost everyone loves these. They are rich in oils and fiber as one cup of shelled seeds includes:

  1. Raw (12.5g)
  2. Dry roasted (14.4g)

Keep in mind: Except being rich in healthy fats and fiber, they are full of iron, protein, magnesium, vitamin E, vitamin B1 (thiamin), vitamin B6, potassium, selenium, and copper.

Food #6 – Garbanzo Beans

chickpea gorbanzo beans

Garbanzo beans, commonly known as chickpeas, are versatile legumes that come in two main varieties. The darker variety that is richer in antioxidants and fiber, and the lighter variety that is common in the United States.

A cup of cooked or boiled garbanzo beans include:

  1. White (12.5g)
  2. Dark (12.5g)

Pay attention: Garbanzos were domesticated for the very first time in the Middle East, where they are still a significant ingredient in everyday dishes, such as falafel or hummus.

Food #7 – All Sorts of Nuts

walnuts in glass jar

Nuts make an excellent snack. They are tasty, full of healthy fats, vitamins, and minerals. Here are top five nuts that are fiber-rich (numbers include fiber content for a cup of shelled nuts):

  1. Almonds (17.5g)
  2. Hazelnuts (12g)
  3. Pistachios (13g)
  4. Pecans (10g)
  5. Walnuts (9g)

Pay attention: As you can see, nuts are not only a tasty snack. Therefore, you should include these into your daily diet as soon as possible.

The numbers of dietary fiber per each food are gathered from a cool website called “Calorie Count”.

Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit. My pen name is Christine and I want to make this site a great resource for those that want to get fit. Please, keep in mind that this website is for informational purposes only and that you always need to consult your decisions with your doctor.
  • Andy

    I am glad to see Bran on this list. I notice the difference myself between eating something like Branflakes compared to Cornflakes. I stay fuller much longer with Branflakes which I take it is down to the increased Fiber.

  • Jessica Bell

    I’m glad to see popcorn on this list! I make a small bowl of air popped popcorn for myself every night. All it needs is a tiny dash of salt to be delicious, no butter or oil! It’s filling and satisfying and totally guilt free. It’s my favorite snack after a long day.

  • Maria K.

    I make an amazing black bean salad with tomatoes, avocados, onion, garlic and lots of fresh cilantro. It is so good and so healthy!

    I’m glad to see my diet is already high in fiber. I know I’m not perfect but I feel like I’m on the right track. I can’t wait until I meet my weight loss goals!

  • Susan Wilde

    You’ve got to be careful when buying bran cereals. Make sure you read the labels carefully because many are just loaded with sugar, even the ones that claim they are “healthy”. While it may be true that they are high in fiber you may still be consuming a whole lot of unnecessary sugar if you’re not paying attention to the nutritional information.

  • Linda

    How interesting! I never knew dried herbs were a good source of fiber. It makes perfect sense but it just never dawned on me. What a sneaky way to add a bit more fiber to a meal!

    I’m so glad I grow and dry my own herbs. I always have more on hand than I know what to do with.

  • Jess MN

    I try to eat foods rich in fiber. I start my day with a bowl of sugar free bran cereal and I try to incorporate beans and nuts into my meals. It really helps to keep me full and satisfied. Anyone on a diet should be eating high fiber foods!

  • Norman

    Wow, I didn’t expect to see white beans at number 2! Lucky me, the pizza place on the corner of my work has a delicious looking white bean and pepper pizza that I’ve been looking to try. I bet I’ll up my fiber intake tomorrow with a slice 🙂

  • BD

    Ah yes, Bran…I remember in middle school, our class had to make bran muffins and the teachers in the rest of the school would see us carrying those and warn us to not eat more than one. XD That was when we learned. Interesting that the cooking class wouldn’t tell you about the fiber in it but a music teacher would!

  • Sthe

    I need to add much more fiber to my diet… but looking at your list I am not doing too bad! All my bread have seeds, I also love spice so I am glad to know I am getting fiber there… This is a great way of loosing weight in a natural way!

  • Stefan

    I just saw a short science bit on TV about beans and why they cause gas! It’s due to our bodies in-ability to break down some of the proteins inside the bean which turn into gas when reacting with the liquids inside our stomach. I was very skeptical at first but they showed those gas strips medications do work quite well to reduce the amount of gas inside your body.

    I love beans and now all I have to do is take an over the counter gas reducing gel strip before eating them and I won’t have to worry about gas when trying to get some fiber in my body.

    • And have you seen the side-effects of that gel? Is it dangerous to your body?

  • Anna Adams

    Hey thanks for this list. My doctor has just recommended I get myself on a high fibre diet. Now I am not one for completely changing what I eat. But I am a keen cook who likes to experiment, so I figured, why not try and find a list of things that have a lot of fibre in them and see if I can somehow incorporate them in to my dishes, then I get the best of both worlds.

    The beans and spices should be easy, I eat a lot of curries and oriental dishes. I just need to get thinking how I can introduce wheat and bran in to my diet. I am not willing to go to breakfast cereal for bran because I have tried and I really don’t like it.

    I would be interested to know if anyone has any recommendations of a good cook book that specialises in cooking high fibre meals? I would be most grateful. Thanks.

  • Chris Romans

    The best fiber for me comes in the form of little snacks throughout the day. That, or in the cereal I eat in the morning as I am a big fan of Raisin Bran. As your blog is geared towards weight loss, it is really valuable to add fiber to your diet because it can help regulate your body and generally will make you feel more full. Another cereal I commonly eat are Mini-Wheats, which have a high value of fiber as well; and I never feel the need for more than one or two bowls before I am full and ready to go until lunch (or later). I also like nuts like pistachios because I can just keep them in a bowl on my desk and pick at them throughout the day while I am working, both at work and at home! Nothing quite like a simple diet change to help you feel more full, and allow you to lose more weight pretty quick.

  • Ann

    I think I knew most of these had fiber in them, but I am surprised at the Dried Herbs, Peppers and Spices.
    Good information!