Nutrients -> Carbohydrate Components -> Fibre

Fibre, dietary Foods high in fibre, dietary and how much you need · Fibre

Dietary fiber is the indigestible part of plant foods that travels through our digestive system, absorbing water along the way and easing bowel movements. It's crucial for maintaining a healthy digestive system and has been linked to various health benefits, including reducing the risk of heart disease and improving blood sugar control.

Women, a day: 25 g
Men, a day: 25 g
Give 20%+ of a day per serving: 61 foods · 59 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, bean, yellow, mature; rose hip, dried, rose hip powder and oat fibre meal, coarse have the most fibre, dietary per serving.

Plant sources

Are you getting enough fibre, dietary?

Knowing where fibre, dietary comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in fibre, dietary

Ranked from 575 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Bean, yellow, mature 22.6 g

serving (90 g) · Pulses 90% of daily
2

Rose hip, dried, rose hip powder 21.2 g

serving (40 g) · Nuts, seeds and dried fruits 85% of daily
3

Oat fibre meal, coarse 20.9 g

serving (30 g) · Flour 84% of daily
4

Pea, green, split, mature seeds 20 g

serving (90 g) · Pulses 80% of daily
5

Cranberry, dried, cranberry powder 17.8 g

1/4 cup (40 g) · Nuts, seeds and dried fruits 71% of daily
6

Passion fruit 14.6 g

serving (140 g) · Fruits 58% of daily
7

Seaweed, wakame, dried 14.1 g

serving (30 g) · Canned vegetables 57% of daily
8

Rowanberry, dried, rowanberry powder 14.1 g

serving (40 g) · Nuts, seeds and dried fruits 56% of daily
9

Coconut milk 12.3 g

serving (240 g) · Vegetable juices 49% of daily
10

Corn bran, crude 11.9 g

serving (15 g) · Flour 47% of daily
11

Psyllium husks 10.2 g

tbsp (12 g) · Flour 41% of daily
12

Elderberry 9.8 g

serving (140 g) · Berries 39% of daily
13

Kumquat 9.1 g

serving (140 g) · Fruits 36% of daily
14

Feijoa 9 g

serving (140 g) · Fruits 36% of daily
15

Cloudberry 8.8 g

serving (140 g) · Berries 35% of daily
16

Rowal 8.7 g

serving (140 g) · Berries 35% of daily
17

Soy bean, boiled 6.5 g

serving (90 g) · Pulses 26% of daily
18

Bulgur, cooked 6.3 g

serving (140 g) · Rice 25% of daily
19

Black salsify 6.2 g

serving (85 g) · Vegetables 25% of daily
20

Wheat whole, boiled 6 g

serving (140 g) · Rice 24% of daily
21

Black currant juice 5.9 g

serving (240 g) · Juice drink 24% of daily
22

Noodle, whole wheat 5.3 g

serving (55 g) · Pasta 21% of daily
23

Soy mince 4.9 g

serving (35 g) · Pulse products 20% of daily
24

Plantains, green, fried 4.9 g

serving (140 g) · Fruit and berry dishes other than pies 20% of daily
25

Macaroni, dark, whole wheat and dark wheat flour 4.8 g

serving (55 g) · Pasta 19% of daily
26

Buckwheat 4.5 g

serving (45 g) · Rice 18% of daily
27

Taro, cooked 4.3 g

serving (85 g) · Cooked vegetables 17% of daily
28

Barley malt for beer 4.3 g

serving (30 g) · Miscellaneous ingredients 17% of daily
29

Parsnip, boiled 3.9 g

serving (85 g) · Cooked vegetables 16% of daily
30

Mushroom, lion's mane 3.7 g

serving (85 g) · Mushroom 15% of daily
31

Tempeh 3.7 g

serving (85 g) · Miscellaneous ingredients 15% of daily
32

Nettle, stinging nettle 3.5 g

serving (85 g) · Vegetables 14% of daily
33

Jerusalem artichoke 3.4 g

serving (85 g) · Vegetables 14% of daily
34

Sweet corn, boiled 3 g

serving (85 g) · Cooked vegetables 12% of daily
35

Blood sausage, black sausage 2.9 g

serving (55 g) · Offal dishes 12% of daily
36

Pasta, wheat germ pasta 2.8 g

serving (55 g) · Pasta 11% of daily
37

Popcorn 2.7 g

serving (30 g) · Savoury snacks 11% of daily
38

Raspberry juice concentrate 2.6 g

serving (240 g) · Juices 11% of daily
39

Peanut butter 2.6 g

serving (32 g) · Condiments 10% of daily
40

Porcini, boiled 2.5 g

serving (85 g) · Mushroom 10% of daily
41

Champignon, fried 2.4 g

serving (85 g) · Mushroom 10% of daily
42

Baked apple 2.4 g

serving (140 g) · Fruit and berry dishes other than pies 10% of daily
43

French fries, oven-baked 2.3 g

serving (70 g) · Fried potatoes, French fries 9% of daily
44

Sweet pepper, red, canned 2.2 g

serving (130 g) · Canned vegetables 9% of daily
45

Bamboo shoots, canned 2.2 g

serving (130 g) · Canned vegetables 9% of daily
46

Soy flour, low-fat 2.1 g

serving (15 g) · Pulse products 8% of daily
47

Baked banana 2.1 g

serving (140 g) · Fruit and berry dishes other than pies 8% of daily
48

Tahini, sesami seed butter 2 g

serving (30 g) · Condiments 8% of daily
49

Potato wedges, oven-baked 1.9 g

serving (110 g) · Fried potatoes, French fries 8% of daily
50

Pineapple, canned, in own juice 1.8 g

serving (140 g) · Fruit and berry salads 7% of daily

1

Bean, yellow, mature 22.6 g

serving (90 g) · Pulses 90% of daily
2

Rose hip, dried, rose hip powder 21.2 g

serving (40 g) · Nuts, seeds and dried fruits 85% of daily
3

Oat fibre meal, coarse 20.9 g

serving (30 g) · Flour 84% of daily
4

Pea, green, split, mature seeds 20 g

serving (90 g) · Pulses 80% of daily
5

Cranberry, dried, cranberry powder 17.8 g

1/4 cup (40 g) · Nuts, seeds and dried fruits 71% of daily
6

Passion fruit 14.6 g

serving (140 g) · Fruits 58% of daily
7

Seaweed, wakame, dried 14.1 g

serving (30 g) · Canned vegetables 57% of daily
8

Rowanberry, dried, rowanberry powder 14.1 g

serving (40 g) · Nuts, seeds and dried fruits 56% of daily
9

Coconut milk 12.3 g

serving (240 g) · Vegetable juices 49% of daily
10

Corn bran, crude 11.9 g

serving (15 g) · Flour 47% of daily
11

Psyllium husks 10.2 g

tbsp (12 g) · Flour 41% of daily
12

Elderberry 9.8 g

serving (140 g) · Berries 39% of daily
13

Kumquat 9.1 g

serving (140 g) · Fruits 36% of daily
14

Feijoa 9 g

serving (140 g) · Fruits 36% of daily
15

Cloudberry 8.8 g

serving (140 g) · Berries 35% of daily
16

Rowal 8.7 g

serving (140 g) · Berries 35% of daily
17

Soy bean, boiled 6.5 g

serving (90 g) · Pulses 26% of daily
18

Bulgur, cooked 6.3 g

serving (140 g) · Rice 25% of daily
19

Black salsify 6.2 g

serving (85 g) · Vegetables 25% of daily
20

Wheat whole, boiled 6 g

serving (140 g) · Rice 24% of daily
21

Black currant juice 5.9 g

serving (240 g) · Juice drink 24% of daily
22

Soy mince 4.9 g

serving (35 g) · Pulse products 20% of daily
23

Plantains, green, fried 4.9 g

serving (140 g) · Fruit and berry dishes other than pies 20% of daily
24

Macaroni, dark, whole wheat and dark wheat flour 4.8 g

serving (55 g) · Pasta 19% of daily
25

Buckwheat 4.5 g

serving (45 g) · Rice 18% of daily
26

Taro, cooked 4.3 g

serving (85 g) · Cooked vegetables 17% of daily
27

Barley malt for beer 4.3 g

serving (30 g) · Miscellaneous ingredients 17% of daily
28

Parsnip, boiled 3.9 g

serving (85 g) · Cooked vegetables 16% of daily
29

Mushroom, lion's mane 3.7 g

serving (85 g) · Mushroom 15% of daily
30

Tempeh 3.7 g

serving (85 g) · Miscellaneous ingredients 15% of daily
31

Nettle, stinging nettle 3.5 g

serving (85 g) · Vegetables 14% of daily
32

Jerusalem artichoke 3.4 g

serving (85 g) · Vegetables 14% of daily
33

Sweet corn, boiled 3 g

serving (85 g) · Cooked vegetables 12% of daily
34

Pasta, wheat germ pasta 2.8 g

serving (55 g) · Pasta 11% of daily
35

Popcorn 2.7 g

serving (30 g) · Savoury snacks 11% of daily
36

Raspberry juice concentrate 2.6 g

serving (240 g) · Juices 11% of daily
37

Peanut butter 2.6 g

serving (32 g) · Condiments 10% of daily
38

Porcini, boiled 2.5 g

serving (85 g) · Mushroom 10% of daily
39

French fries, oven-baked 2.3 g

serving (70 g) · Fried potatoes, French fries 9% of daily
40

Sweet pepper, red, canned 2.2 g

serving (130 g) · Canned vegetables 9% of daily
41

Rye macaroni 2.2 g

serving (55 g) · Pasta 9% of daily
42

Bamboo shoots, canned 2.2 g

serving (130 g) · Canned vegetables 9% of daily
43

Soy flour, low-fat 2.1 g

serving (15 g) · Pulse products 8% of daily
44

Tahini, sesami seed butter 2 g

serving (30 g) · Condiments 8% of daily
45

Champignon 2 g

serving (85 g) · Mushroom 8% of daily
46

Potato wedges, oven-baked 1.9 g

serving (110 g) · Fried potatoes, French fries 8% of daily
47

Pineapple, canned, in own juice 1.8 g

serving (140 g) · Fruit and berry salads 7% of daily
48

Soy product, soured, 2% fat, calcium 1.8 g

serving (170 g) · Yoghurt 7% of daily
49

Soy protein concentrate, 58% protein 1.7 g

serving (30 g) · Miscellaneous ingredients 7% of daily
50

Potato 1.5 g

serving (110 g) · Cooked potatoes 6% of daily

Learn about fibre, dietary

What does dietary fiber do for the body?

Dietary fiber has numerous health benefits, including promoting regular bowel movements, preventing constipation, aiding in weight management, and reducing the risk of developing chronic diseases such as heart disease and type 2 diabetes.

How much dietary fibre do I need?

The recommended daily intake of dietary fiber is around 25 to 35 grams per day. According to European Food Safety Authority (EFSA), the adequate daily intake of fibre for adults is around 25 g per day.

What are the health benefits of dietary fiber?

Dietary fiber offers numerous health benefits, including promoting digestive health by preventing constipation and aiding in regular bowel movements. It can also help lower cholesterol levels, control blood sugar levels, and contribute to healthy weight management by promoting a feeling of fullness and reducing overeating.

Are there any health risks associated with dietary fiber?

Consuming too much fiber, especially from supplements, can result in digestive discomfort, such as bloating, gas, and diarrhea. Same can happen if fiber intake is increased too quickly. It can also interfere with the absorption of certain minerals and medications, so it's important to consume fiber in moderation and stay properly hydrated to help prevent these potential issues.

Can dietary fiber be harmful?

In general, dietary fiber is not harmful when consumed in recommended amounts. However, excessive intake of fiber can lead to digestive issues such as bloating, gas, and diarrhea. It's important to consume fiber within the recommended daily intake for optimum digestive health.

What if your dietary fiber is low?

If your dietary fiber intake is low, it can lead to digestive issues such as constipation and an increased risk of certain chronic diseases like heart disease and diabetes. It's important to increase your intake of fiber by consuming more fruits, vegetables, whole grains, and legumes to maintain a healthy digestive system and overall well-being.

How do vegans get their dietary fiber intake?

Vegans can easily meet their dietary fiber intake by consuming a variety of plant-based foods. Fruits, vegetables, whole grains, legumes, nuts, and seeds are all excellent sources of fiber. By incorporating a wide range of these foods into their daily diet, vegans can ensure they are meeting their fiber needs.

How much fibre, dietary do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily fibre, dietary

25 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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