Fiber is a carbohydrate that cannot be digested or absorbed by the body, and therefore passes through the digestive system whole.1
There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber absorbs water in the intestines forming a gel that slows down digestion and keeps you feeling full longer. Slowing down digestion may also help regulate blood sugar levels. Moreover, soluble fiber binds with dietary cholesterol, reducing its absorption into the bloodstream.2 Insoluble fiber, on the other hand, helps move food through the digestion system, thereby regulating bowel movements and alleviating constipation.3
Adults are recommended to consume between 25-34 grams of fiber each day.4 Fiber is found in all plant foods, including fruits, vegetables, grains, and beans.5
Fiber-rich Foods
| Ingredient | g of Fiber per 100g | g of Fiber per 100 calories |
|---|---|---|
| guar gum | 84.5 | 30.0 |
| xanthan gum | 77.0 | 23.1 |
| ground cinnamon | 53.1 | 21.5 |
| bran | 42.8 | 19.8 |
| dried rosemary | 42.6 | 12.9 |
| dried oregano | 42.5 | 16.0 |
| coriander seeds | 41.9 | 14.1 |
| garam masala | 40.4 | 11.4 |
| dried marjoram | 40.3 | 14.9 |
| fresh sage | 40.3 | 12.8 |
| carob powder | 39.8 | 17.9 |
| fennel seeds | 39.8 | 11.5 |
| caraway seeds | 38.0 | 11.4 |
| dried basil | 37.7 | 16.2 |
| dried thyme | 37.0 | 13.4 |
| coconut flour | 35.2 | 8.3 |
| paprika | 34.9 | 12.4 |
| red pepper flakes | 34.8 | 12.3 |
| chia seeds | 34.4 | 7.1 |
| cloves | 33.9 | 12.4 |
| unsweetened cocoa powder | 33.2 | 14.6 |
| curry powder | 33.2 | 10.2 |
| lentils | 30.5 | 8.6 |
| dried mint | 29.8 | 10.5 |
| dutch process cocoa | 29.8 | 13.5 |
| all-bran cereal | 29.3 | 11.3 |
| guajillo chiles | 28.7 | 8.9 |
| dried chipotle chile | 28.6 | 8.7 |
| vanilla bean paste | 28.6 | 10.0 |
| ground cardamom | 28.0 | 9.0 |
| ground flaxseed | 27.3 | 5.1 |
| cayenne pepper | 27.2 | 8.6 |
| active dry yeast | 26.9 | 8.3 |
| dried parsley | 26.7 | 9.1 |
| bay leaf | 26.3 | 8.4 |
| dried chives | 26.2 | 8.4 |
| white pepper | 26.2 | 8.9 |
| dried green peas | 25.5 | 7.5 |
| pepper | 25.3 | 10.1 |
| nutritional yeast | 25.0 | 6.7 |
| dried fava beans | 25.0 | 7.3 |
| dried white kidney beans | 24.9 | 7.5 |
| dried Borlotti beans | 24.7 | 7.4 |
| fenugreek seeds | 24.6 | 7.6 |
| dried navy beans | 24.4 | 7.2 |
| ground allspice | 21.6 | 8.2 |
| turmeric | 21.1 | 6.0 |
| hemp protein powder | 21.0 | 4.7 |
| ground nutmeg | 20.8 | 4.0 |
| ground mace | 20.2 | 4.3 |
| dried great northern beans | 20.2 | 6.0 |
| black lentils | 20.0 | 6.6 |
| dulse | 20.0 | 7.6 |
| poppy seeds | 19.5 | 3.7 |
| dried lima beans | 19.0 | 5.6 |
| taco seasoning mix | 18.8 | 10.0 |
| bulgur | 18.3 | 5.4 |
| bran flakes | 17.6 | 5.5 |
| dried chickpeas | 17.4 | 4.8 |
| pearl barley | 17.3 | 4.9 |
| unsweetened chocolate | 16.6 | 3.3 |
| crispbread | 16.5 | 4.5 |
| mung beans | 16.3 | 4.7 |
| unsweetened coconut | 16.3 | 2.5 |
| peanut flour | 15.8 | 3.7 |
| coconut butter | 15.6 | 2.7 |
| farro | 15.6 | 4.4 |
| textured vegetable protein | 15.6 | 5.0 |
| dried black beans | 15.5 | 4.5 |
| dried pinto beans | 15.5 | 4.5 |
| oat bran | 15.4 | 6.3 |
| dried cannellini | 15.2 | 4.6 |
| onion powder | 15.2 | 4.5 |
| dried kidney beans | 15.2 | 4.5 |
| dried pigeon peas | 15.0 | 4.4 |
| pumpkin pie spice | 14.8 | 4.3 |
| star anise | 14.6 | 4.3 |
| popped popcorn | 14.5 | 3.7 |
| ground ginger | 14.1 | 4.2 |
| fresh rosemary | 14.1 | 10.8 |
| fresh thyme | 14.0 | 13.9 |
| dried dill weed | 13.6 | 5.4 |
| cocoa nibs | 13.4 | 2.3 |
| spelt flour | 13.3 | 3.3 |
| wheat germ | 13.2 | 3.7 |
| teff flour | 13.0 | 3.5 |
| popcorn kernels | 12.7 | 3.4 |
| dried adzuki beans | 12.7 | 3.9 |
| dried blueberries | 12.5 | 3.6 |
| cracked wheat | 12.5 | 3.6 |
| sun-dried tomatoes | 12.3 | 4.8 |
| almonds | 12.2 | 2.1 |
| wheat chex | 12.2 | 3.5 |
| mustard seeds | 12.2 | 2.4 |
| bee pollen | 12.1 | 3.5 |
| rye flour | 11.8 | 3.4 |
| sesame seeds | 11.8 | 2.1 |
| celery seed | 11.8 | 3.0 |
| dried porcini mushrooms | 11.5 | 3.9 |
| poultry seasoning | 11.3 | 3.7 |
