Below you will find the 20 most fiber-rich foods.
If you eat these products regularly, you will quickly meet your daily fiber requirement. This way you benefit from all the health benefits that fiber brings. The products with the most fiber (per 100 grams) are at the top.
Flaxseed tops the list of the most fiber-rich foods. Why? 100 grams of flaxseed contains no less than 38 grams of fiber! With one tablespoon of 10 grams (through your bowl of cottage cheese or oatmeal porridge, or over your salad) you work without noticing your daily portion of fiber.
2. Chia seeds
Like linseed, chia seeds also contain a lot of fiber: 34 grams of fiber per 100 grams. Chia seeds are also very nice on your salad, smoothie or cup of Greek yogurt.
3. Dried plums
Plums contain a type of fiber that increases the amount of moisture in your stool. Plums are a great remedy for constipation. Dried plums contain the most fiber: no less than 16.1 grams of fiber per 100 grams.
But beware: dried fruit is also high in carbohydrates and sugars. Stick to 3 to 4 prunes per serving. For example, eat a few prunes with sugar-free nut butters as a healthy snack, or add chopped plums to your oatmeal.
Tahini is made from ground sesame seeds and is a popular seasoning in Eastern cuisine. Tahini is also called sesame paste, and it contains a lot of fiber. Per 100 grams, tahini contains 12.1 grams of fiber.
Tahini is very tasty in combination with raw honey and sea salt. Drizzle it over your salad or dip raw vegetables in it. Enjoy your meal!
5. Almond paste
Nut butters, for example made from almonds, cashews or hazelnuts, are also a fiber-rich filling option for, for example, a rice cake or a healthy cracker. Look:
- Almond Butter: 10.6 grams of fiber per 100 grams
- Hazelnut spread: 8 grams of fiber per 100 grams
- Cashew Butter: 4 grams of fiber per 100 grams
- Peanut butter: 9.5 grams of fiber per 100 grams
Almond butter is the most fiber-rich nut butters of all, but all nut butters are healthy. They contain a lot of omega 3 fats that are good for the health of your heart and brain.
6. White beans
You might think that white beans contain less fiber than kidney beans, but nothing could be further from the truth. White beans contain the most fiber of all legumes: 10.5 grams of fiber per 100 grams.
A portion of white beans of 150 grams is therefore good for no less than 50% of your recommended daily amount of fiber.
Buckwheat, like quinoa, rice and oatmeal, is a pseudo-grain. It is nutritionally similar to other cereals (such as wheat and rye), but does not contain gluten. For that reason buckwheat flour is often used as an alternative to wheat flour.
Buckwheat has another advantage over other cereals: it is very high in fiber. 100 grams of buckwheat provides you with no less than 10 grams of fiber.
Buckwheat can be cooked and served with your meal. A portion of buckwheat is a gluten-free and fiber-rich alternative to rice, couscous or potatoes.
The most fiber-rich nuts in existence are pistachios. These green nuts are well hidden in their shells, but it pays to take them out. Pistachios contain 9.5 grams of fiber per 100 grams!
You can eat a handful of pistachios as a healthy snack, or sprinkle some nuts on your salad, like with this quinoa salad recipe.
9. Black beans
In second place on the list of fiber-rich beans are black beans. Black beans contain 8.9 grams of fiber per 100 grams. Black beans are also high in antioxidants, which protect you against aging and cardiovascular disease.
10. Pumpkin seeds
Are you looking for a fiber-rich snack or a healthy way to garnish your salad? Then consider pumpkin seeds! These green seeds contain 8.5 grams of fiber per 100 grams. Pumpkin seeds are also the most protein-rich seeds available.
A serving of pumpkin seeds is a fiber-rich snack and contributes to building your muscles and tissues.
Oatmeal is known to keep you satiated for a long time. It also keeps your blood sugar in balance. This is all due to the many soluble fiber it contains.
Oatmeal contains 7.3 grams of fiber per 100 grams. With oatmeal it is super easy to get enough fiber. You can have breakfast with oatmeal porridge, but you can also blend some oatmeal through your smoothie or stir a few tablespoons into your bowl of cottage cheese.
Looking for inspiration? Then try one of our oatmeal recipes.
Lentils are also high in fiber. With 7.9 grams of fiber per 100 grams, lentils are high on the list of the most fiber-rich foods.
You can buy pot boiled lentils and make a delicious lentil salad. Or make a spicy lentil soup from dried lentils! A bowl of slim lentil soup with tomato contains a whopping 7.3 grams of fiber.
You wouldn’t say it, but avocados are one of the most fiber-rich vegetables in existence. 100 grams of avocado contains no less than 6.7 grams of fiber.
You can use avocado as a fiber-rich filling on a rice cake, you can cut it into cubes and sprinkle it over your salad, or you can eat it as a snack, like this half avocado with cottage cheese ! With avocado you get effortlessly your daily portion of fiber.
Read more about the benefits of avocados here.
Raspberries contain 6.5 grams of fiber per 100 grams. With a portion of 150 grams you already have almost a third of your recommended daily amount of fiber.
Raspberries are low in calories and carbohydrates for fruits. So you can safely eat more raspberries if your budget allows. Frozen raspberries are a convenient and inexpensive solution.
Guava is one of the few fruits that you rarely find in the Netherlands. A shame, because this fruit contains 5.4 grams of fiber per 100 grams. That’s more than twice as much as most other fruits, including apples and pears.
One large 200 gram guava provides 33% of your recommended daily amount of fiber. Are you abroad and have you come across guava? Then buy a few of these delicious fruits.
Blackberries are the dark brother of raspberries, and contain almost the same amount of fiber. Blackberries contain 5.3 grams of fiber per 100 grams. The blackberry season runs from the end of August to the beginning of October. The bigger the blackberries, the better they taste.
Peas with carrots: who hasn’t grown big with them? Good news for the pea lovers among us, because they contain no less than 4.5 grams of fiber per 100 grams.
You can add cooked peas to your salad or serve it with your hot meal. You can even make soup and dips! Make sure you buy a jar of boiled peas without added sugars.
18. Sharon fruit (kaki fruit)
Sharon fruit contains 50% more fiber than apples or pears. 100 grams of sharon fruit provides 3.6 grams of fiber. They are wonderfully soft and sweet. With a cup of cottage cheese with oatmeal, linseed, cinnamon and sharon fruit you start your day with extra fiber.
It’s the seeds in pomegranate that give you so much fiber. 100 grams of pomegranate contains 3.4 grams of fiber. Pomegranate seeds are delicious in Greek yogurt, but also do well in salads. Try this summer salad with pistachios and pomegranate seeds !
20. Green leafy vegetables
Spinach, kale, bok choy, and endive all belong to the green leafy vegetables category. They contain a lot of fiber and hardly any calories.
Green leafy vegetables contain between 2 and 2.5 grams of fiber per 100 grams. Compared to the other foods on this list, this doesn’t seem like much, but make no mistake: green leafy vegetables are also very low in calories.
For example, spinach contains only 26 calories per 100 grams. So you can safely eat a large plate of stir-fried spinach and get a lot of fiber that way.
Summary: What contains a lot of fiber? You can find them in plant foods such as vegetables, fruits, legumes, nuts, kernels and seeds.
Diet without fiber
Above you have read what the most fiber-rich products are. Although you can find fiber in many more products, there are also products without fiber.
It is important to know that foods without fiber are not necessarily unhealthy.
Oil and animal products such as meat, fish, eggs, cheese and yogurt do not contain fiber. Are those products unhealthy? No. Diet without fiber is not unhealthy, but it is important that you also eat enough food that does contain fiber.
Fiber-rich diet: a breeze with Fitventurious
Do you find it difficult to get enough fiber every day? Don’t fear: with the recipes and nutrition plans that you will find on Fitventurious, fiber-rich eating becomes very easy.
For example, read our article about healthy meals, in which you will find 12 fiber-rich and lean recipes to start your healthy eating pattern.