High-Fiber Foods Chart

Legumes (beans, lentils, split peas) are the highest fibre foods per serving — a half cup of cooked navy beans provides 9.6 grams. Chia seeds (10.6 g per ounce) and artichokes (10.3 g per medium) are also among the very highest.

The Institute of Medicine recommends 38 grams per day for men under 50 and 25 grams for women under 50. Most Americans eat only 10 to 15 grams — significantly below these targets.

Soluble fibre dissolves in water forming a gel — it lowers cholesterol, slows blood sugar absorption, and feeds beneficial gut bacteria. Insoluble fibre does not dissolve and adds bulk to stool — it promotes digestive regularity and prevents constipation.

Eating very high amounts of fibre (above 70 g per day) can cause bloating, gas, and interfere with mineral absorption. When significantly increasing fibre intake do so gradually over 2 to 4 weeks and drink extra water to prevent digestive discomfort.

Cooking does not significantly reduce total dietary fibre content but it can change the proportion of soluble to insoluble fibre. Cooking makes cell walls more porous increasing the availability of some nutrients while the fibre itself remains largely intact.

Psyllium husk is a soluble fibre supplement derived from the seeds of Plantago ovata. It is the active ingredient in Metamucil and is one of the most concentrated and effective sources of soluble fibre available — approximately 7 grams of fibre per tablespoon.

Most vegetables contain dietary fibre but in varying amounts. Leafy greens like lettuce have relatively low fibre per gram while cruciferous vegetables (broccoli, Brussels sprouts), root vegetables, and legumes have much higher concentrations.

Yes — dietary fibre is a type of carbohydrate. Unlike digestible carbohydrates (starches and sugars) fibre cannot be broken down by human digestive enzymes and passes through the gut largely intact where it serves digestive, metabolic, and prebiotic functions.