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List of High Fiber Foods (Fruits, Vegetables, Whole Grain
Foods)
Dietary fiber refers to the cell wall components in plants:
namely,pectin, beta-glucans,hemicellulose, cellulose, lignin,
fructans, and gums. Therefore, all foods of plant origin such
as vegetables and fruits are sources of dietary fiber. The fiber
content and composition,however, varies depending on the plant part
harvested for food, fruit or vegetable type,
maturity, and the growing environment of the plant.
For good health, the National Cancer Institute and American
Diabetes Association
recommend daily consumption of high fiber foods. Both agencies
suggest daily high dietary
fiber intake amounting to 20 35 g per day. The USDA 2005 dietary
guidelines recommend
5 to 9 servings of fruits and vegetables, and a minimum of 1.5
whole grain food servings (forbabies of 2 -3 years old) per day to
meet our daily dietary fiber requirements. The number of
all fiber food servings increases with age. For a person of 9
years and older, therecommended whole grain serving is 3 6 per day.
Read this list of dietary recommended
allowance (RDA) for dietary fiberfor all ages.
The following are examples of one dietary fiber servings .
Example 1: One fruit and vegetables fiber servings:
y a small glass of 100% fruit or vegetable juice (3/4 cup or 6
oz)y a medium-size piece of fruit (an orange, small banana,
medium-size apple)y 1 cup of raw salad greensy cup of cooked
vegetablesy 1/2 cup of cut-up fruit or vegetablesy 1/4 cup of dried
fruity 1/2 cup of dried beans or peas
Example 2: Whole grain fiber servings :
y 1/2 cup cooked rice, pasta, or cooked cerealy 1 ounce dry
pasta, rice or other dry grainy 1 slice bready 1 small muffin
(weighing one ounce)y 1 cup ready-to-eat cereal flake
Table 1: A list of high fiber food sources and estimates of
their fiber content (listed high to
low). The chart includes top 50 foods high in fiber content from
about 850 food productsanalysed by the USDA Nutrient Data
Laboratory.
Dietary fiber food sources
Fiber content
(g/100 g edible
food portion)
Cereals ready-to-eat, KELLOGG,
KELLOGG'S ALL-BRAN Original29.33
Bulgur, dry 18.29
Barley, pearled, raw 15.60
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Peas, green, frozen, cooked, boiled, drained,
without salt5.50
Artichokes, (globe or french), cooked,
boiled, drained, without salt5.42
Refried beans, canned (includes USDA
commodity) 5.32
Cowpeas (Blackeyes), immature seeds,
cooked, boiled, drained, without salt5.03
Couscous, dry 5.03
Lima beans, large, mature seeds, canned 4.81
Beans, white, mature seeds, canned 4.81
Soup, bean with ham, canned, chunky,ready-to-serve,
commercial
4.61
Bulgur, cooked 4.51
Tomato products, canned, paste, without saltadded 4.50
Chickpeas (garbanzo beans, bengal gram),
mature seeds, canned4.42
Raspberries, frozen, red, sweetened 4.40
Beans, baked, canned, with pork and sweet
sauce4.19
Beans, baked, canned, plain or vegetarian 4.09
Beans, baked, canned, with pork and tomato
sauce3.99
Chili con carne with beans, canned entree 3.92Pears, asian, raw
3.60
Soup, bean with pork, canned, prepared with
equal volume water, commercial3.40
High fiber foods list source: USDA National Nutrient Database
for Standard Reference,
Release 18 (2005).
Depending on the composition of the fiber in the food, that is
the proportion of pectin,
hemicellulose, cellulose or lignin, he nutritional value and
physiological effect of dietary
fiber foods can vary.
Vegetables harvested at younger growth stage are likely to
contain higher pectin andhemicellulose (soluble fibers) and less
cellulose and lignin (insoluble fibers) than when
harvested at later growth stages. Generally, the concentration
of the insoluble fiber
components increases with maturity of the vegetable or fruit,
where as the reverse is true to
the soluble fiber components. Overall, the later the maturity of
the vegetable or fruit at
harvest time, the higher is the total fiber content.
Dietary fiber can be partly digestible or completely
indigestible by the bacteria in the colon.
The dietary fiber components that are partly digestible in the
colon include pectin,
