Foodmanac nutrient guide
100 Foods High In Fiber With Benefits, Daily Needs and Warnings
Fiber supports digestion, bowel regularity, fullness, and healthy eating patterns.
Use this page to understand Fiber benefits, daily requirements, safety notes, and the top Foodmanac food sources.
Fiber benefits in the body
- Supports regular bowel movements.
- Helps meals feel more filling.
- Can support healthier blood cholesterol patterns.
- Feeds beneficial gut bacteria in the colon.
- Works best when water intake is also adequate.
Who should pay attention?
- Whole grains, beans, lentils, fruits, and vegetables add fiber.
- Increase fiber slowly to reduce gas and bloating.
- Water helps fiber move through the digestive tract.
- Very low-carb diets often reduce fiber intake.
How to use this list
- Compare foods by measured database values.
- Choose foods that fit your diet and culture.
- Check serving size before judging a food.
- Use medical advice for disease-specific diets.
Fiber daily body requirements
Daily needs change by age, sex, pregnancy, lactation, body size, health, medicines, and activity.
The table gives general U.S. reference values for healthy people.
Fiber daily requirements by age, sex, and life stage| Group | Recommended intake |
|---|
| Children 1–3 years | 19 g/day |
| Children 4–8 years | 25 g/day |
| Girls 9–18 years | 26 g/day |
| Boys 9–13 years | 31 g/day |
| Boys 14–18 years | 38 g/day |
| Men 19–50 years | 38 g/day |
| Women 19–50 years | 25 g/day |
| Men 51+ years | 30 g/day |
| Women 51+ years | 21 g/day |
| Pregnancy and lactation | 28–29 g/day |
These values are education guidance, not a personal prescription.
Your clinician can adjust targets for medical conditions.
Fiber warnings and safe-use notes
- Increasing fiber too quickly can cause gas or bloating.
- People with digestive disease may need individualized advice.
- Fiber supplements can affect medicine timing for some people.
- Children need age-appropriate portions, not adult portions.
Before you use the food ranking
A high value in the table does not automatically make a food best for everyone.
Calories, allergies, sodium, added sugar, preparation, and portion size also matter.
Also, some foods are rich because they are dried, concentrated, fortified, or cooked.
Compare similar serving sizes before making a meal decision.
Top 100 Foods High In Fiber
Practical foods people commonly eat when searching for foods high in Fiber are shown first. After those practical sources, Foodmanac shows other foods with the highest Fiber values in the database. The nutrient values themselves are not changed.
Common Fiber food sources first, followed by other high-Fiber foods
| Rank |
Food source |
Fiber amount |
| Common practical foods with Fiber |
| 1 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 12.2 g |
| 2 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | 10.3 g |
| 3 | Barley, pearled, raw | 15.6 g |
| 4 | Formulated bar, high fiber, chewy, oats and chocolate | 22.5 g |
| 5 | Cereals ready-to-eat, WEETABIX whole grain cereal | 11.4 g |
| 6 | Chia seeds | 34.4 g |
| 7 | Nuts, almonds, honey roasted, unblanched | 13.7 g |
| 8 | Green peas, fresh, cooked, no added fat | 5.9 g |
| Other foods high in Fiber |
| 9 | Corn bran, crude | 79 g |
| 10 | Gums, seed gums (includes locust bean, guar) | 77.3 g |
| 11 | Fungi, Cloud ears, dried | 70.1 g |
| 12 | Spices, curry powder | 53.2 g |
| 13 | Spices, cinnamon, ground | 53.1 g |
| 14 | Spices, savory, ground | 45.7 g |
| 15 | Baobab powder | 44.5 g |
| 16 | Pinon Nuts, roasted (Navajo) | 43.4 g |
| 17 | Wheat bran | 42.8 g |
| 18 | Wheat bran, crude | 42.8 g |
| 19 | Spices, rosemary, dried | 42.6 g |
| 20 | Spices, oregano, dried | 42.5 g |
| 21 | Spices, coriander seed | 41.9 g |
| 22 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | 41.3 g |
| 23 | Spices, sage, ground | 40.3 g |
| 24 | Spices, marjoram, dried | 40.3 g |
| 25 | Carob flour | 39.8 g |
| 26 | Spices, fennel seed | 39.8 g |
| 27 | Spices, caraway seed | 38 g |
| 28 | Spices, basil, dried | 37.7 g |
| 29 | Cocoa, dry powder, unsweetened | 37 g |
| 30 | Cocoa powder, not reconstituted | 37 g |
| 31 | Spices, thyme, dried | 37 g |
| 32 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | 36.7 g |
| 33 | Sorghum bran, white, unenriched, dry, raw | 35 g |
| 34 | Spices, paprika | 34.9 g |
| 35 | Spices, chili powder | 34.8 g |
| 36 | Seeds, chia seeds, dried | 34.4 g |
| 37 | Flour, coconut | 34.2 g |
| 38 | Spices, cloves, ground | 33.9 g |
| 39 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | 33.9 g |
| 40 | Parsley, freeze-dried | 32.7 g |
| 41 | Cocoa, dry powder, unsweetened, processed with alkali | 29.8 g |
| 42 | Spearmint, dried | 29.8 g |
| 43 | Peppers, hot chile, sun-dried | 28.7 g |
| 44 | Spices, cardamom | 28 g |
| 45 | Seeds, flaxseed | 27.3 g |
| 46 | Spices, pepper, red or cayenne | 27.2 g |
| 47 | Leavening agents, yeast, baker's, active dry | 26.9 g |
| 48 | Yeast | 26.9 g |
| 49 | Peppers, pasilla, dried | 26.8 g |
| 50 | Spices, parsley, dried | 26.7 g |
| 51 | Spices, bay leaf | 26.3 g |
| 52 | Chives, freeze-dried | 26.2 g |
| 53 | Spices, pepper, white | 26.2 g |
| 54 | Winged beans, mature seeds, raw | 25.9 g |
| 55 | Hyacinth beans, mature seeds, raw | 25.6 g |
| 56 | Spices, pepper, black | 25.3 g |
| 57 | Beans, french, mature seeds, raw | 25.2 g |
| 58 | Beans, yellow, mature seeds, raw | 25.1 g |
| 59 | Broadbeans (fava beans), mature seeds, raw | 25 g |
| 60 | Beans, kidney, california red, mature seeds, raw | 24.9 g |
| 61 | Beans, kidney, all types, mature seeds, raw | 24.9 g |
| 62 | Beans, kidney, royal red, mature seeds, raw | 24.9 g |
| 63 | Beans, small white, mature seeds, raw | 24.9 g |
| 64 | Beans, cranberry (roman), mature seeds, raw | 24.7 g |
| 65 | Spices, fenugreek seed | 24.6 g |
| 66 | Rose Hips, wild (Northern Plains Indians) | 24.1 g |
| 67 | Radishes, oriental, dried | 23.9 g |
| 68 | Rye flour, dark | 23.8 g |
| 69 | Carrot, dehydrated | 23.6 g |
| 70 | Beverages, coffee substitute, cereal grain beverage, powder | 23.3 g |
| 71 | Flax seeds | 23.1 g |
| 72 | Flaxseed, ground | 23.1 g |
| 73 | Crackers, rye, wafers, plain | 22.9 g |
| 74 | Spices, turmeric, ground | 22.7 g |
| 75 | Cereal or granola bar, high fiber, coated with non-chocolate yogurt coating | 22.5 g |
| 76 | Cereal or granola bar (General Mills Fiber One Chewy Bar) | 22.5 g |
| 77 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | 22.3 g |
| 78 | Peas, green, split, mature seeds, raw | 22.2 g |
| 79 | Peppers, ancho, dried | 21.6 g |
| 80 | Spices, allspice, ground | 21.6 g |
| 81 | Peppers, sweet, red, freeze-dried | 21.3 g |
| 82 | Spices, dill seed | 21.1 g |
| 83 | Rice bran, crude | 21 g |
| 84 | Crackers, rye, wafers, seasoned | 20.9 g |
| 85 | Spices, nutmeg, ground | 20.8 g |
| 86 | Lima beans, thin seeded (baby), mature seeds, raw | 20.6 g |
| 87 | Cereal, bran flakes, plain | 20.5 g |
| 88 | Corn, dried, yellow (Northern Plains Indians) | 20.5 g |
| 89 | Cereals ready-to-eat, UNCLE SAM CEREAL | 20.3 g |
| 90 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | 20.2 g |
| 91 | Spices, mace, ground | 20.2 g |
| 92 | Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa | 20 g |
| 93 | Chokecherries, raw, pitted (Northern Plains Indians) | 20 g |
| 94 | Spices, poppy seed | 19.5 g |
| 95 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | 19.2 g |
| 96 | Lima beans, large, mature seeds, raw | 19 g |
| 97 | Lupins, mature seeds, raw | 18.9 g |
| 98 | Papad | 18.6 g |
| 99 | Papad, grilled or broiled | 18.6 g |
| 100 | Vegetable mixture, dried | 18.5 g |
Frequently Asked Questions
What does Fiber do in the body?
Fiber supports digestion, bowel regularity, fullness, and healthy eating patterns.
How much Fiber do I need each day?
Your need depends on age, sex, pregnancy, lactation, health, medicines, and other factors.
Use the table above for general daily reference values.
Which foods contain the most Fiber?
The table ranks foods by Foodmanac database values.
Always compare serving size and preparation before choosing a food.
Can too much Fiber be harmful?
Yes, excessive intake can be unsafe for some nutrients, supplements, and health conditions.
Review the warnings above and seek medical advice when needed.
References
Foodmanac uses database values for rankings.
Daily needs and warning notes are based on public nutrition references.
