A diet rich in high fiber foods is considered ideal for overall health and the recommended daily values of fiber are set around the world. The health benefits of dietary fiber were earlier unaware of. It is when our plate started replacing fiber rich foods with high carb high fats foods the ill effects of nutritional variance started showing in terms of diabetes, cholesterol, and heart disease, we turned towards high fiber foods list. This Fiber rich foods list shall be kept handy for its recognized health benefits. Consumption of high fiber foods is linked to a reduced probability of cardiovascular disease and lower body weights.
Known benefits of fiber rich foods
Fiber rich foods have been associated with the prevention of various disorders including cardiovascular diseases. For example, β-Glucan which is a type of soluble fiber component foods is found to have reduced blood cholesterol. Numerous studies have observed that high fiber foods may decrease glucose absorption, reduce insulin resistance, and aids in weight loss [PMID: 26923351]
There are certain cancers and diabetes where fiber is of clinical significance. Fiber rich foods increase stool bulk by carrying fecal water as well as by increasing fecal bacterial volume. High fiber foods help treat constipation and some uncomplicated gastrointestinal disease. [PMID: 6281350]
If you are looking to lose weight, one of the most important factors is what fiber rich foods you eat. When you do your nutritional assessment and at the grams of fiber you can get a fair idea of what you must do in weight loss.
There are two different types of fiber: soluble and insoluble. All the high fiber foods have these two types of fibers. However, the proportion of soluble and insoluble fiber in the foods may vary. While there are independent areas of strength of soluble fiber foods and insoluble fiber foods this article would present a list of fiber rich foods and is not classified as soluble fiber or insoluble fiber which will be posted separately.
High fiber foods list
This high fiber foods list is organized in descending order of the ratio of energy to grams of total dietary fiber. Meaning, the high fiber food that gives the lowest energy and high fiber is listed at the top and the fiber rich food that gives relatively more energy and less fiber are listed at the last.
Of course, you may find that there are certain foods such as carrot or cucumber or others, that you are aware of being a high fiber food that might not have been included here. Readers are urged to look for their energy to fiber ratio. If you find the ratio lower than mentioned here, please write us in the comment box below so that we can include it in our list. Nevertheless, all high fiber foods are beneficial.
50. Sapota
Sapota has 73.32 Kcal energy per 100 grams by weight. Sapota comprises 9.6 gm of total fiber. The energy to total fiber ratio in kCal/gm of Sapota is 7.64 kcal to grams. Accordingly, Sapota positions 50 in fiber foods.
49. Ponnaganni
Ponnaganni has 50.87 kilocalories energy per 100 gm weight. Ponnaganni contains 6.74 grams of total fiber. Energy, kCal to total fiber, gm ratio of Ponnaganni is 7.55 kCal/grams. So, Ponnaganni ranks 49 in fiber rich foods list.
48. Ridge gourd
Ridge gourd has 13.14 Kcal energy every 100 grams. Ridge gourd holds 1.81 gm of fiber. Energy, kCal to total dietary fiber, gm ratio of Ridge gourd is 7.26. Thus, Ridge gourd lines 48 in the high fiber foods list.
47. Fenugreek leaves
Amaranth leaves, green has 30.57 Kcal energy every 100 grams by weight. Amaranth leaves, green contains 4.41 gm of total dietary fiber. The energy to total fiber ratio of Amaranth leaves, green is 6.93. Hence, Amaranth leaves, green positions 46 in high fiber foods.
46. Amaranth leaves, green
Fenugreek leaves have 34.39 kilocalories of energy per 100 grams. Fenugreek leaves comprise 4.9 grams of fiber. The ratio of Energy to the total dietary fiber of Fenugreek leaves is 7.02. Therefore, Fenugreek leaves grade 47 in fiber rich foods.
45. Tinda, tender
Tinda, tender has 13.85 kilocalories energy every 100 gm weight. Tinda, tender holds 2 grams of total dietary fiber. Energy to fiber ratio in kCal/gm of Tinda, tender is 6.93 kcal to grams. Accordingly, Tinda, tender ranks 45 in fiber foods.
44. Bathua leaves
Bathua leaves have 27.70 Kcal energy per 100 grams by weight. Bathua leaves comprise 4.01 gm of total fiber. The energy to total fiber ratio in kCal/gm of Bathua leaves is 6.91 kCal/grams. So, Bathua leaves lines 44 in fiber rich foods list.
43. Amaranth leaves, red and green mix
Amaranth leaves, red and green mix has 31.53 kilocalories energy per 100 gm weight. Amaranth leaves, red and green mix contains 4.6 grams of total fiber. Energy, kCal to total fiber, gm ratio of Amaranth leaves, red and green mix is 6.85. Thus, Amaranth leaves, red and green mix, grade 43 in high fiber foods list.
42. Amaranth leaves, red
Amaranth leaves, red has 33.44 Kcal energy every 100 grams. Amaranth leaves, red holds 4.91 gm of fiber. Energy, kCal to total dietary fiber, gm ratio of Amaranth leaves, red is 6.81. Therefore, Amaranth leaves, red position 42 in fiber rich foods.
41. Ladies' finger
Ladies’ finger has 27.47 kilocalories of energy per 100 grams. Ladies finger comprises 4.08 grams of fiber. The ratio of Energy to the total dietary fiber of Ladies finger is 6.73. Hence, Ladies finger ranks 41 in high fiber foods.
40. Tamarind leaves, tender
Tamarind leaves, tender has 71.41 Kcal energy every 100 grams by weight. Tamarind leaves, tender contains 10.7 gm of total dietary fiber. The energy to total fiber ratio of Tamarind leaves, tender is 6.67 kcal to grams. Accordingly, Tamarind leaves, tender lines 40 in fiber foods.
39. Coriander leaves
Coriander leaves have 31.05 kilocalories of energy every 100 gm weight. Coriander leaves hold 4.66 grams of total dietary fiber. The energy to fiber ratio in kCal/gm of Coriander leaves is 6.66 kCal/grams. So, Coriander leaves grade 39 in fiber rich foods list.
38. Pepper, Black
Pepper, black has 217.34 Kcal energy per 100 grams by weight. Pepper, black comprises 33.16 gm of total fiber. Energy to total fiber ratio in kCal/gm of Pepper, black is 6.55. Thus, Pepper, black positions 38 in the high fiber foods list.
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37. Bottle gourd, round, pale green
Bottle gourd, round, pale green has 13.61 kilocalories energy per 100 gm weight. Bottle gourd, round, pale green contains 2.1 grams of total fiber. Energy, kCal to total fiber, gm ratio of Bottle gourd, round, pale green is 6.48. Therefore, Bottle gourd, round, pale green ranks 37 in fiber rich foods.
36. Snake gourd, short
Snake gourd, short has 14.57 Kcal energy every 100 grams. Snake gourd short holds 2.29 gm of fiber. Energy, kCal to total dietary fiber, gm ratio of Snake gourd, short is 6.36. Hence, Snake gourd, short lines 36 in high fiber foods.
35. Brinjal all varieties
Brinjal all varieties have 25.32 kilocalories of energy per 100 grams. Brinjal all varieties comprise 3.98 grams of fiber. The ratio of Energy to the total dietary fiber of Brinjal in all varieties is 6.36 kcal to grams. Accordingly, Brinjal all varieties grade 35 in fiber foods.
34. Pippali
Pippali has 216.38 Kcal energy every 100 grams by weight. Pippali contains 34.14 gm of total dietary fiber. The energy to total fiber ratio of Pippali is 6.34 kCal/grams. So, Pippali positions 34 in fiber rich foods list.
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33. Guava, pink flesh
Guava, pink flesh has 46.57 kilocalories energy every 100 gm weight. Guava, pink flesh holds 7.39 grams of total dietary fiber. Energy to fiber ratio in kCal/gm of Guava, pink flesh is 6.30. Thus, Guava, pink flesh ranks 33 on the high fiber foods list.
32. Mint leaves
Mint leaves have 37.02 Kcal energy per 100 grams by weight. mint leaves comprise 5.89 gm of total fiber. The energy to total fiber ratio in kCal/gm of mint leaves is 6.29. Therefore, mint leaves line 32 in fiber rich foods.
31. Oyster mushrooms, dried
Oyster mushrooms, dried has 243.37 kilocalories energy per 100 gm weight. Oyster mushrooms dried contain 39.12 grams of total fiber. Energy, kCal to total fiber, gm ratio of Oyster mushrooms, dried is 6.22. Hence, Oyster mushrooms dried grade 31 in high fiber foods.
30. Cauliflower
Cauliflower has 22.93 Kcal energy every 100 grams. Cauliflower holds 3.71 gm of fiber. Energy, kCal to total dietary fiber, gm ratio of Cauliflower is 6.18 kcal to grams. Accordingly, Cauliflower positions 30 in fiber foods.
29. Bottle gourd, elongate, dark green
Bottle gourd, elongate, dark green has 12.90 kilocalories energy per 100 grams. Bottle gourd, elongate, dark green comprises 2.11 grams of fiber. The ratio of Energy to the total dietary fiber of Bottle gourd, elongate, dark green is 6.11 kCal/grams. So, Bottle gourd, elongate, dark green, ranks 29 in fiber rich foods list.
28. Coriander seeds
Coriander seeds have 268.69 Kcal energy every 100 grams by weight. Coriander seeds contain 44.81 gm of total dietary fiber. The energy to total fiber ratio of Coriander seeds is 6.00. Thus, Coriander seeds line 28 in high fiber foods list.
27. Kovai, small
Kovai, small has 19.11 kilocalories energy every 100 gm weight. Kovai, small holds 3.25 grams of total dietary fiber. The energy to fiber ratio in kCal/gm of Kovai, small is 5.88. Therefore, Kovai, small, grade 27 in fiber rich foods.
26. Kno khol
Kno khol has 16.00 Kcal energy per 100 grams by weight. Kno khol comprises 2.75 gm of total fiber. The energy to total fiber ratio in kCal/gm of Kno khol is 5.82. Hence, Kno khol positions 26 in high fiber foods.
25. Kovai big
Kovai big has 17.43 kilocalories of energy per 100 gm weight. Kovai big contains 3 grams of total fiber. Energy, kCal to total fiber, gm ratio of Kovai big is 5.81 kcal to grams. Accordingly, Kovai big ranks 25 in fiber foods.
24. French beans, country
French beans, the country has 24.36 Kcal energy every 100 grams. French beans, the country holds 4.38 gm of fiber. Energy, kCal to total dietary fiber, gm ratio of French beans, country is 5.56 kCal/grams. So, French beans, country lines 24 in fiber rich foods list.
23. Bitter gourd, jagged, teeth ridges, elongated
Bitter gourd, jagged, teeth ridges, elongated has 20.78 kilocalories energy per 100 grams. Bitter gourd, jagged, teeth ridges, elongated comprises 3.78 grams of fiber. The ratio of Energy to the total dietary fiber of Bitter gourd, jagged, teeth ridges, elongated is 5.50. Thus, Bitter gourd, jagged, teeth ridges, elongated, grades 23 in high fiber foods list.
22. Snake gourd, long, pale green
Snake gourd, long, pale green has 12.42 Kcal energy every 100 grams by weight. Snake gourd, long, pale green contains 2.27 gm of total dietary fiber. The energy to total fiber ratio of Snake gourd, long, pale green is 5.47. Therefore, Snake gourd, long, pale green positions 22 in fiber rich foods.
21. Field beans, tender, broad -
Field beans, tender, broad has 30.81 kilocalories energy every 100 gm weight. Field beans, tender, broad holds 5.64 grams of total dietary fiber. Energy to fiber ratio in kCal/gm of Field beans, tender, broad is 5.46. Hence, Field beans, tender, broad ranks 21 in high fiber foods.
20. Bitter gourd, jagged, teeth ridges, short
Bitter gourd, jagged, teeth ridges, short has 18.87 Kcal energy per 100 grams by weight. Bitter gourd, jagged, teeth ridges, short comprise 3.49 gm of total fiber. Energy to total fiber ratio in kCal/gm of Bitter gourd, jagged, teeth ridges, short is 5.41 kcal to grams. Accordingly, Bitter gourd, jagged, teeth ridges, short lines 20 in fiber foods.
19. Cloves
Cloves have 186.53 kilocalories of energy per 100 gm weight. Cloves contain 34.52 grams of total fiber. Energy, kCal to total fiber, gm ratio of Cloves is 5.40 kCal/grams. So, Cloves grade 19 in fiber rich foods list.
18. Field beans, tender, lean
Field beans, tender, lean has 33.44 Kcal energy every 100 grams. Field beans, tender, lean holds 6.19 gm of fiber. Energy, kCal to total dietary fiber, gm ratio of Field beans, tender, lean is 5.40. Thus, Field beans, tender, lean positions 18 in high fiber foods list.
17. French beans, hybrid
French beans, hybrid has 22.21 kilocalories energy per 100 grams. French beans, hybrid comprises 4.18 grams of fiber. The ratio of Energy to the total dietary fiber of French beans, hybrid is 5.31. Therefore, French beans hybrid ranks 17 in fiber rich foods.
16. Snake gourd, long, dark green
Snake gourd, long, dark green has 11.94 Kcal energy every 100 grams by weight. Snake gourd, long, dark green contains 2.27 gm of total dietary fiber. The energy to total fiber ratio of Snake gourd, long, dark green is 5.26. Hence, Snake gourd, long, dark green lines 16 in high fiber foods.
15. Bitter gourd, jagged, smooth ridges, elongate
Bitter gourd, jagged, smooth ridges, elongate has 19.35 kilocalories energy every 100 gm weight. Bitter gourd, jagged, smooth ridges, elongate holds 3.72 grams of total dietary fiber. Energy to fiber ratio in kCal/gm of Bitter gourd, jagged, smooth ridges, elongate is 5.20 kcal to grams. Accordingly, Bitter gourd, jagged, smooth ridges, elongate, grades 15 in fiber foods.
14. Bottle gourd, elongate, pale green
Bottle gourd, elongate, pale green has 10.99 Kcal energy per 100 grams by weight. Bottle gourd, elongate, pale green comprises 2.12 gm of total fiber. Energy to total fiber ratio in kCal/gm of Bottle gourd, elongate, pale green is 5.18 kCal/grams. So, Bottle gourd, elongate, pale green positions 14 in fiber rich foods list.
13. Ash gourd
Ash gourd has 17.43 kilocalories of energy per 100 gm weight. Ash gourd contains 3.37 grams of total fiber. Energy, kCal to total fiber, gm ratio of Ash gourd is 5.17. Thus, Ash gourd ranks 13 on the high fiber foods list.
12. Amaranth spined leaves, green
Amaranth spined leaves, green has 26.27 Kcal energy every 100 grams. Amaranth spined leaves, green holds 5.1 gm of fiber. Energy, kCal to total dietary fiber, gm ratio of Amaranth spined leaves, green is 5.15. Therefore, Amaranth spined leaves, green lines 12 in fiber rich foods.
11. Fenugreek seeds
Fenugreek seeds have 234.77 kilocalories of energy per 100 grams. Fenugreek seeds comprise 47.55 grams of fiber. The ratio of Energy to the total dietary fiber of Fenugreek seeds is 4.94. Hence, Fenugreek seeds, grades 11 in high fiber foods.
10. Onion, stalk
Onion, the stalk has 25.56 Kcal energy every 100 grams by weight. Onion, stalk contains 5.21 gm of total dietary fiber. The energy to total fiber ratio of Onion, the stalk is 4.91 kcal to grams. Accordingly, Onion, stalk positions 10 in fiber foods.
9. Karonda fruit
Karonda fruit has 33.68 kilocalories of energy every 100 gm weight. Karonda fruit holds 7.25 grams of total dietary fiber. The energy to fiber ratio in kCal/gm of Karonda fruit is 4.64 kCal/grams. So, Karonda fruit ranks 9 in fiber rich foods list.
8. Drumstick
Drumstick has 29.38 Kcal energy per 100 grams by weight. Drumstick comprises 6.83 gm of total fiber. The energy to total fiber ratio in kCal/gm of Drumstick is 4.30. Thus, Drumstick lines 8 in the high fiber foods list.
7. Amaranth spined leaves, red and green mix
Amaranth spined leaves, red and green mix has 23.64 kilocalories energy per 100 gm weight. Amaranth spined leaves, red and green mix contains 5.57 grams of total fiber. Energy, kCal to total fiber, gm ratio of Amaranth spined leaves, red and green mix is 4.24. Therefore, Amaranth spined leaves, red and green mix, grades 7 in fiber rich foods.
6. Plantain, flower
Plantain flower has 21.26 Kcal energy every 100 grams. Plantain, flower holds 5.25 gm of fiber. Energy, kCal to total dietary fiber, gm ratio of Plantain, flower is 4.05. Hence, Plantain, flower positions 6 in high fiber foods.
5. Curry leaves
Curry leaves have 63.53 kilocalories of energy per 100 grams. Curry leaves comprise 16.83 grams of fiber. The ratio of Energy to the total dietary fiber of Curry leaves is 3.77 kcal to grams. Accordingly, Curry leaves rank 5 in fiber foods.
4. Guava, white flesh
Guava, white flesh has 32.24 Kcal energy every 100 grams by weight. Guava, white flesh contains 8.59 gm of total dietary fiber. The energy to total fiber ratio of Guava, white flesh is 3.75 kCal/grams. So, Guava, white flesh lines 4 in fiber rich foods list.
3. Jack fruit, raw
Jack fruit, raw has 26.27 kilocalories energy every 100 gm weight. Jack fruit, raw holds 7.69 grams of total dietary fiber. Energy to fiber ratio in kCal/gm of Jack fruit, raw is 3.42. Thus, Jack fruit, raw, grades 3 in high fiber foods list.
2. Broad beans
Broad beans have 29.38 Kcal energy per 100 grams by weight. Broad beans comprise 8.63 gm of total fiber. The energy to total fiber ratio in kCal/gm of Broad beans is 3.40. Therefore, Broad beans position 2nd in fiber rich foods.
1. Gooseberry
Gooseberry has 23.64 kilocalories of energy per 100 gm weight. Gooseberry contains 7.75 grams of total fiber. Energy, kCal to total fiber, gm ratio of Gooseberry is 3.05. Hence, Gooseberry ranks top in high fiber foods.
Summary
High fiber foods help to cleanse your digestive system, removing toxins that get stored in your colon and intestinal tract as you eat. Fiber rich foods will not only keep your digestive system healthy but will also help to regulate your hormones.
The addition of high fiber foods to your diet can also help you to: reduce weight, strengthen your immune system, prevent, and fight cancer, improve stamina, and increase your energy level. Fiber rich foods can be used in salads, with any source of vegetables, or cooked with other high fiber recipes. You can also try green juice as they do not add the calories that refined grains and other foods add.
