Top 10 list of food high in fiber

November 12, 2012

Top 10 list of food high in fiber

Dietary fiber or the fiber found in food is an essential part of the diet. It helps to ensure healthy digestion, maintains the condition of the digestive track and makes you feel fuller quicker.

Fiber is an important part of a balanced diet and those who do not consume enough may find that they start to suffer from some health problems. Illnesses relating to a fiber deficiency include constipation, hemorrhoids and high blood sugar and cholesterol levels. Too much fiber in the diet can also cause problems and can lead to bowel obstruction, diarrhea and dehydration. When increasing fiber intake it is always a good idea to increase the amount of water you drink on a daily basis. This will help to prevent such conditions as dehydration. Below is a list if some food high in fiber.


Bran includes corn, wheat, rice and oat and is rich in vitamin 6 and magnesium and is the number one food high in fiber. Whole grain breads are an easy way to add bran to the diet as are breakfast cereals that contain oats, rye or buckwheat. Crude corn bran contains tremendous amounts of fiber at 85grams per 100 gram serving. There is 5 grams of fiber per cup of rice and wheat bran and 14.5 grams of fiber per cup of oat bran.

Herbs, spices and peppers

You may find it surprising but dried herbs and spices are packed full of vitamins and minerals that can offer an abundance of health benefits and are one of the food in high in fiber. It is very simple to add a sprinkling of your preferred herb or spice into a dish and it will not only spice up your meal but also provide your body with a fiber boost. Ground cinnamon contains the most fiber in this category, containing 53.1 grams per 100 gram serving. This is closely followed by rosemary, coriander, basil, sage, fennel, paprika, thyme, chili powder, oregano, cloves, cayenne pepper and black pepper.

Flaxseeds and sesame seeds

These two kinds of seeds are not only a food high in fiber but also contain plenty of the good oils that promote a healthy heart and brain. Flaxseed contains the most fiber with 27.3 grams per serving and toasted sesame seeds follow with 15 grams per 100 gram serving. Sesame butter, which is also known as Tahini is also a food high in fiber with 9.3 grams per 100 gram serving.

Dry roasted soybeans

Not only do they make a good snack but roasted soybeans will also provide you with some extra fiber. Per 100 gram serving you will find 17.7 grams of fiber.

Cocoa powder and dark chocolate

Cocoa powder is now known to be a great source of not only fiber but also iron and potassium. 100 gram serving of cocoa powder contains 28.6 grams of fiber. 16.6 grams of fiber is contained a 100 gram serving of dark chocolate. Unfortunately the fiber content in milk chocolate is not significant in comparison to the calories in contains.

Almonds, Pistachios and Pecans

Nuts in general are healthy choice of snack or make a great addition to a salad. Almonds contain the most fiber with 17.4 grams per cup, followed by pistachios, hazelnuts and then pecans.

Sun-dried tomatoes

Sun-dried tomatoes are a versatile ingredient and can be used to make a sauce or added to a meal. They are high in iron and potassium and contain 12.3 grams of fiber per 100 gram serving.

Sunflower seeds

Sunflower seeds are another great snack or can be added to a variety of dishes. As well as fiber they contain a number of nutrients including vitamins E, B1 and B6, protein, magnesium, manganese, copper and potassium. Per 100 gram serving of sunflower seeds there is 10.6 grams of fiber.


Beans, in particular navy, white, French and kidney beans are all food high in fiber when they are eaten boiled. Navy beans contain the most fiber at 10.5 grams per serving and kidney beans contain the least.

Passion Fruit

This is a fruit that has become more popular in recent years and its health benefits continue to be discovered. Each passion fruit contains 1.9 grams of fiber, which works out to be 24.5 grams per 100 gram serving.


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