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High Fiber Diet food finder

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7481 foods found. Choose nutrients to display in the OPTIONS section.
Food NameCaloriesCarbFiber
Corn bran, crude22485.679.0
Fungi, Cloud ears, dried28473.070.1
Spices, cinnamon, ground24780.653.1
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal20084.647.9
Spices, savory, ground27268.745.7
Pinon Nuts, roasted (Navajo)54151.143.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS25080.043.0
Wheat bran, crude21664.542.8
Spices, rosemary, dried33164.142.6
Spices, oregano, dried26568.942.5
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Honey Squares22383.742.1
Spices, coriander seed29855.041.9
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran20059.541.3
Spices, marjoram, dried27160.640.3
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Usage Note

  • Nutrition data are calculated per 100g of food weight.
  • Enter multiple parts of food name separated by space to narrow search result.
  • Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
  • Click on a number in table footer to go to a particular page.

OPTIONS: Choose nutrition data to display

  • Check or uncheck the nutrients in list below to choose which nutrition data to display.
  • Abbreviations: g = gram, mg = milligram, mcg = microgram.





High Fiber Diet

Fiber—you know it's good for you. But if you're like many Americans, you don't get enough. In fact, most of us get less than half the recommended amount of fiber each day.

The strongest evidence of fiber's benefits is related to cardiovascular health. Several large studies that followed people for many years found that those who ate the most fiber had a lower risk for heart disease. The links between fiber and cardiovascular health were so consistent that these studies were used by the Institute of Medicine to develop the Dietary Reference Intakes for fiber.

High fiber intake seems to protect against several heart-related problems. There is evidence that high dietary fiber consumption lowers 'bad' cholesterol concentrations in the blood and reduces the risk for developing coronary artery disease, stroke and high blood pressure.

Fiber may also lessen the risk for type 2 diabetes, the most common form of diabetes. Fiber in the intestines can slow the absorption of sugar, which helps prevent blood sugar from spiking.

Weight loss is another area where fiber might help. High-fiber foods generally make you feel fuller for longer. Fiber adds bulk but few calories. In studies where people are put on different types of diets, those on the high-fiber diets typically eat about 10% fewer calories. Other large studies have found that people with high fiber intake tend to weigh less.

The Food and Drug Administration and the National Cancer Institute both recommend high fiber diets, although they recommend that you get your fiber from foods and not dietary supplements. Men should get about 38 grams of fiber a day, and women about 25 grams. Unfortunately, in the United States we take in an average of only 14 grams of fiber each day.

Increase your fiber intake gradually, so your body can get used to it. Adding fiber slowly helps you avoid gas, bloating and cramps. Eat a variety of fruits, vegetables, whole grains and nuts to add a mix of different fibers and a wide range of nutrients to your diet. With a gradual increase of fiber in your diet, you could reduce the risk of colon cancer, intestinal disorders, heart disease, constipation, the production of LDL's ("bad cholesterol") and aid in moderate weight loss.

International Databases of Fiber Food Sources

Visit Directory of International Databases of Fiber Food Sources. This directory includes online fiber databases in English, French, German, Italian, Swedish, etc.


High-Fiber Vegetables

Fiber content is in grams per 100 grams of food weight.


Fiber
Vegetable Name

70.1
Fungi, Cloud ears, dried

32.7
Parsley, freeze-dried

28.7
Peppers, hot chile, sun-dried

26.8
Peppers, pasilla, dried

26.2
Chives, freeze-dried

23.9
Radishes, oriental, dried

23.6
Carrot, dehydrated

21.6
Peppers, ancho, dried

21.3
Peppers, sweet, green, freeze-dried

21.3
Peppers, sweet, red, freeze-dried

16.5
Tomato powder

15.7
Shallots, freeze-dried

12.3
Tomatoes, sun-dried

11.5
Mushrooms, shiitake, dried

11.0
Grape leaves, raw

10.6
Fireweed, leaves, raw

10.4
Leeks, (bulb and lower-leaf portion), freeze-dried

9.9
Grape leaves, canned

9.8
Kanpyo, (dried gourd strips)

9.2
Onions, dehydrated flakes

8.6
Potatoes, scalloped, dry mix, unprepared

8.6
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt

8.6
Artichokes, (globe or french), cooked, boiled, drained, with salt

8.6
Artichokes, (globe or french), cooked, boiled, drained, without salt

8.6
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt

8.3
Pumpkin pie mix, canned

7.9
Potatoes, baked, skin, without salt

7.9
Potatoes, baked, skin, with salt

7.8
Wasabi, root, raw


Fiber
Vegetable Name

7.7
Seaweed, agar, dried

7.5
Beans, fava, in pod, raw

7.1
Potatoes, mashed, dehydrated, granules without milk, dry form

6.6
Potatoes, mashed, dehydrated, granules with milk, dry form

6.6
Potatoes, mashed, dehydrated, flakes without milk, dry form

6.4
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt

6.4
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt

6.2
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt

6.2
Pigeonpeas, immature seeds, cooked, boiled, drained, with salt

6.0
Lima beans, immature seeds, frozen, baby, unprepared

6.0
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt

6.0
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt

5.9
Potato flour

5.8
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt

5.8
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt

5.8
Tomatoes, sun-dried, packed in oil, drained

5.7
Beans, pinto, immature seeds, frozen, unprepared

5.5
Lima beans, immature seeds, frozen, fordhook, unprepared

5.5
Potatoes, microwaved, cooked in skin, skin, without salt

5.5
Peas, green, cooked, boiled, drained, without salt

5.5
Peas, green, frozen, cooked, boiled, drained, without salt

5.5
Peas, green, frozen, cooked, boiled, drained, with salt

5.5
Potatoes, microwaved, cooked, in skin, skin with salt

5.5
Peas, green, cooked, boiled, drained, with salt

5.4
Artichokes, (globe or french), raw

5.3
Sweet potato leaves, raw

5.3
Lima beans, immature seeds, cooked, boiled, drained, without salt

5.3
Lima beans, immature seeds, cooked, boiled, drained, with salt

5.2
Edamame, frozen, prepared

5.1
Taro, cooked, without salt

5.1
Pigeonpeas, immature seeds, raw


Fiber
Vegetable Name

5.1
Peas, green, raw

5.1
Taro, cooked, with salt

5.0
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt

5.0
Cowpeas (blackeyes), immature seeds, raw

5.0
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt

5.0
Cowpeas (blackeyes), immature seeds, frozen, unprepared

4.9
Yambean (jicama), raw

4.9
Parsnips, raw

4.9
Squash, winter, hubbard, baked, with salt

4.9
Lima beans, immature seeds, raw

4.9
Squash, winter, hubbard, baked, without salt

4.9
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared

4.9
Lotus root, raw

4.8
Edamame, frozen, unprepared

4.6
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt

4.6
Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt

4.5
Succotash, (corn and limas), cooked, boiled, drained, without salt

4.5
Peas, green, frozen, unprepared

4.5
Potatoes, frozen, french fried, par fried, extruded, unprepared

4.4
Vegetables, mixed, frozen, cooked, boiled, drained, without salt

4.4
Squash, winter, acorn, cooked, baked, without salt

4.4
Squash, winter, acorn, cooked, baked, with salt

4.4
Vegetables, mixed, frozen, cooked, boiled, drained, with salt

4.2
Soybeans, green, raw

4.2
Soybeans, green, cooked, boiled, drained, without salt

4.2
Drumstick pods, cooked, boiled, drained, without salt

4.2
Soybeans, green, cooked, boiled, drained, with salt

4.2
Broadbeans, immature seeds, raw

4.2
Drumstick pods, cooked, boiled, drained, with salt

4.1
Potatoes, au gratin, dry mix, unprepared

4.1
Yam, raw


Fiber
Vegetable Name

4.1
Tomato products, canned, paste, with salt added

4.1
Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt

4.1
Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt

4.1
Taro, raw

4.1
Tomato products, canned, paste, without salt added

4.1
Peas, green, canned, no salt added, drained solids

4.1
Brussels sprouts, frozen, cooked, boiled, drained, without salt

4.1
Brussels sprouts, frozen, cooked, boiled, drained, with salt

4.0
Collards, raw

4.0
Parsnips, cooked, boiled, drained, with salt

4.0
Vegetables, mixed, frozen, unprepared

4.0
Lambsquarters, raw

4.0
Collards, cooked, boiled, drained, with salt

4.0
Chicory greens, raw

4.0
Succotash, (corn and limas), frozen, unprepared

4.0
Collards, cooked, boiled, drained, without salt

3.9
Yam, cooked, boiled, drained, or baked, without salt

3.9
Squash, winter, hubbard, raw

3.9
Artichokes, (globe or french), frozen, unprepared

3.9
Yam, cooked, boiled, drained, or baked, with salt

3.8
Succotash, (corn and limas), raw

3.8
Mushrooms, Chanterelle, raw

3.8
Potatoes, hashed brown, frozen, with butter sauce, prepared

3.8
Brussels sprouts, frozen, unprepared

3.8
Epazote, raw

3.8
Vegetables, mixed, canned, solids and liquids

3.8
Brussels sprouts, raw

3.7
Tree fern, cooked, with salt

3.7
Peppers, serrano, raw

3.7
Taro leaves, raw

3.7
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

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