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Top Fibre-Rich Foods
Get ready to ramp up your fibre intake! In this post, you’ll find out all about the top fibre-rich foods out there and how much fibre you’ll get from each one.
In our handy tables below (originally created by Sharon Palmer, RD of Today’s Dietician), you’ll discover all the details you need to know, from the perfect portion sizes to the exact amount of fibre you’ll get from each serving. Plus, we’ve included some delicious options to tantalize your taste buds, like avocados, raspberries, squash and figs.
So, if you’re ready to start feeling amazing and healthy, try increasing the amount of fibre in your diet, with the ultimate goal of 25 -40g daily.
1. Get on the Bran Wagon
One simple way to increase fibre intake is to power up on bran. Bran from many grains is very rich in dietary fibre. Oat bran is high in soluble fibre, which has been shown to lower blood cholesterol levels. Psyllium husks are also high in soluble fibre. Wheat, corn, and rice bran are high in insoluble fibre, which helps prevent constipation. Many people are sensitive to wheat and corn, so these are not the best options for everyone.
| Food | Portion | Amount of fibre |
| Oat bran, raw | 1 ounce | 12 g |
| Wheat bran, raw | 1 ounce | 12 g |
| Corn bran, raw | 1 ounce | 22 g |
| Rice bran, raw | 1 ounce | 6 g |
| Psyllium husks, raw | 1 Tbsp | 5 g |
2. Take a Trip to Bean Town
Beans really are the magical fruit. They are one of the most naturally rich sources of fibre, as well as protein, lysine (an amino acid), vitamins, and minerals, in the plant kingdom. It’s no wonder so many indigenous diets include a bean or two in the mix. Some people experience intestinal gas and discomfort associated with bean intake, so they may be better off slowly introducing beans into their diet. Soaking beans overnight before cooking, also known as activation, can also help reduce this.
| Food | Portion | Amount of fibre |
| Lima beans, cooked | 1 cup | 14 g |
| Adzuki beans, cooked | 1 cup | 17 g |
| Broad beans (fava), cooked | 1 cup | 9 g |
| Black beans, cooked | 1 cup | 15 g |
| Garbanzo beans, cooked | 1 cup | 12 g |
| Lentils, cooked | 1 cup | 16 g |
| Kidney beans, cooked | 1 cup | 16 g |
| Navy beans, cooked | 1 cup | 19 g |
| White beans, small, cooked | 1 cup | 19 g |
| French beans, cooked | 1 cup | 17 g |
| Mung beans, cooked | 1 cup | 15 g |
| Yellow beans, cooked | 1 cup | 18 g |
| Pinto beans, cooked | 1 cup | 15 g |
3. Go Berry Picking
Jewel-like berries are in the spotlight due to their antioxidant power, but let’s not forget about their fibre bonus. Berries happen to yield one of the best fibre-per-calorie bargains on the planet. Since berries are packed with tiny seeds, their fibre content is typically higher than that of many fruits. You can enjoy berries year-round by making the most of local berries in the summer and eating frozen, preserved, and dried berries during the other seasons.
| Food | Portion | Amount of fibre |
| Raspberries, raw | 1 cup | 8 g |
| Blueberries, raw | 1 cup | 4 g |
| Currants (red and white), raw | 1 cup | 5 g |
| Strawberries, raw | 1 cup | 3 g |
| Boysenberries, frozen | 1 cup | 7 g |
| Gooseberries, raw | 1 cup | 6 g |
| Loganberries, frozen | 1 cup | 8 g |
| Elderberries, raw | 1 cup | 10 g |
| Blackberries, raw | 1 cup | 8 g |
4. Wholesome Whole Grains
One of the easiest ways to up fibre intake is to focus on whole grains. A grain in nature is essentially the entire seed of the plant made up of the bran, germ, and endosperm. Refining the grain removes the germ and the bran; thus, fibre, protein, and other key nutrients are lost. Whole grains are a great source of fibre.
| Food | Portion | Amount of fibre |
| Amaranth, grain | 1/4 cup | 6 g |
| Barley, pearled, cooked | 1 cup | 6 g |
| Buckwheat groats, cooked | 1 cup | 5 g |
| Popcorn, air popped | 3 cups | 4 g |
| Oats (old fashioned), dry | 1/2 cup | 4 g |
| Rye flour, dry | 1/4 cup | 7 g |
| Millet, cooked | 1 cup | 2 g |
| Quinoa, cooked | 1 cup | 5 g |
| Teff, grain, dry | 1/4 cup | 6 g |
| Triticale, flour, dry | 1/4 cup | 5 g |
| Wheat berries, dry | 1/4 cup | 5 g |
| Wild rice, cooked | 1 cup | 3 g |
| Wheat flour (whole wheat), dry | 1/4 cup | 4 g |
| Brown rice, cooked | 1 cup | 4 g |
| Bulgur, cooked | 1 cup | 8 g |
| Bread (whole wheat), sliced | 1 slice | 2 g |
| Crackers, rye wafers | 1 ounce | 6 g |
| Spaghetti (whole wheat), cooked | 1 cup | 6 g |
4. Wholesome Whole Grains
Peas,from fresh green peas to dried peas,are naturally chock full of fibre. In fact, food technologists have been studying pea fibre as a functional food ingredient.
| Food | Portion | Amount of fibre |
| Cow peas (blackeyes), cooked | 1 cup | 11 g |
| Peas, split, cooked | 1 cup | 16 g |
| Peas, green, frozen | 1 cup | 14 g |
| Peas (edible podded), cooked | 1 cup | 5 g |
6. Green, the Color of Fibre
Deep green, leafy vegetables are notoriously rich in beta-carotene, vitamins, and minerals, but their fibre content isn’t too shabby either. There are more than 1,000 species of plants with edible leaves, many with similar nutritional attributes, including high-fibre content. While many leafy greens are fabulous tossed in salads, sauteing them in olive oil, garlic, lemon, and herbs brings out a rich flavo
| Food | Portion | Amount of fibre |
| Turnip greens, cooked | 1 cup | 5 g |
| Mustard greens, cooked | 1 cup | 5 g |
| Collard greens, cooked | 1 cup | 5 g |
| Spinach, cooked | 1 cup | 4 g |
| Beet greens, cooked | 1 cup | 4 g |
| Swiss chard, cooked | 1 cup | 4 g |
7. Squirrel Away Nuts and Seeds
Go nuts to pack a fibre punch. One ounce of nuts and seeds can provide a hearty contribution to the day’s fibre recommendation, along with a bonus of healthy fats, protein, and phytochemicals.
| Food | Portion | Amount of fibre |
| Almonds | 1 ounce | 4 g |
| Pistachio nuts | 1 ounce | 3 g |
| Cashews | 1 ounce | 1 g |
| Peanuts | 1 ounce | 2 g |
| Walnuts | 1 ounce | 2 g |
| Brazil nuts | 1 ounce | 2 g |
| Pinon nuts | 1 ounce | 12 g |
| Sunflower seeds | 1/4 cup | 3 g |
| Pumpkin seeds | 1/2 cup | 3 g |
| Sesame seeds | 1/4 cup | 4 g |
| Flaxseed | 1 ounce | 8 g |
8. Play Squash
Dishing up squash,from summer to winter squash,all year is another way you can ratchet up your fibre intake while eating local. These nutritious gems are part of the gourd family and contribute a variety of flavors, textures, and colors, as well as fibre, vitamins, minerals, and carotenoids, to the dinner plate. Squash can be turned into soups, stews, side dishes, casseroles,and salads. Brush squash with olive oil and grill it in the summertime for a healthy, flavorful accompaniment to grilled meats
| Food | Portion | Amount of fibre |
| Summer scallop squash, cooked | 1 cup | 5 g |
| Hubbard squash, cooked | 1 cup | 7 g |
| Zucchini squash, cooked | 1 cup | 3 g |
| Acorn squash, cooked | 1 cup | 9 g |
| Spaghetti squash, cooked | 1 cup | 2 g |
9. Brassica or Bust
Brassica vegetables have been studied for their cancer-protective effects associated with high levels of glucosinolates. But these brassy beauties, including broccoli, cauliflower, kale, cabbage, and Brussels sprouts, are also full of fibre. They can be enjoyed in stir-fries, casseroles, soups, and salads and steamed as a side dish.
| Food | Portion | Amount of fibre |
| Kale, cooked | 1 cup | 3 g |
| Cauliflower, cooked | 1 cup | 5 g |
| Kohlrabi, raw | 1 cup | 5 g |
| Savoy cabbage, cooked | 1 cup | 4 g |
| Broccoli, cooked | 1 cup | 5 g |
| Brussels sprouts, cooked | 1 cup | 6 g |
| Red cabbage, cooke | 1 cup | 4 g |
10. Hot Potatoes
The humble spud, the top vegetable crop in the world, is plump with fibre. Since potatoes are so popular in America, they’re an easy way to help pump up people’s fibre potential. Why stop at Russets? There are numerous potatoes that can provide a rainbow of colors, nutrients, and flavours. Remember to eat the skins to reap the greatest fibre rewards.
| Food | Portion | Amount of fibre |
| Russet potato, flesh and skin | 1 medium | 4 g |
| Red potato, flesh and skin | 1 medium | 3 g |
| Sweet potato, flesh and skin | 1 medium | 4 g |
11. Everyday Fruit Basket
Look no further than everyday fruits to realize your full fibre potential. Many are naturally packed with fibre, as well as other important vitamins and minerals. Maybe the doctor was right when he advised an apple a day, but he could have added pears, oranges, and bananas to the prescription as well. I recommend eating fruits in season and eating a piece of fruit with breakfast instead of juice.
| Food | Portion | Amount of fibre |
| Banana | 1 medium | 3 g |
| Pear | 1 medium | 6 g |
| Orange | 1 medium | 4 g |
| Apple | 1 medium | 4 g |
| Prunes, | dried 1/2 cup | 6 g |
| Raisins | 2 ounces | 2 g |
| Peaches, dried | 1/4 cup | 3 g |
| Figs, dried | 1/2 cup | 8 g |
12. Exotic Destinations
Some of the plants with the highest fibre content in the world may be slightly out of your comfort zone and, for that matter, time zone. A rainbow of indigenous fruits and vegetables used in cultural food traditions around the globe are very high in fibre.
| Food | Portion | Amount of fibre |
| Jicama, raw | 1 cup | 6 g |
| Chayote fruit, cooked | 1 cup | 4 g |
| Starfruit (carambola), raw | 1 cup | 4 g |
| Asian pear, raw | 1 fruit | 4 g |
| Hearts of palm, cooked | 1 cup | 4 g |
| Guava, raw | 1 cup | 9 g |
| Straw mushrooms, canned | 1 cup | 5 g |
| Abiyuch, raw | 1/2 cup | 6 g |
| Lotus root | 10 slices | 4 g |
| Persimmons, raw | 1 fruit | 6 g |
| Breadfruit | 1 cup | 11 g |
| Avocado, raw | 1/2 fruit | 9 g |
| Edamame, frozen | 1 cup | 6 g |
| Taro, sliced | 1 cup | 4 g |
Are you ready to change your life for the better? I’m here to support your growth in any way I can. Find out more about how I can help you here.
behind the blog
Dr. Stephanie Yaremko
Teaches wholesome practices for individuals and families who want to take health and happiness to the next level.