Dietary fiber (dietary fibre, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their intake of fiber, should in turn, also increase their intake for water. The current DV for dietary fiber is 25 grams. Below is a list of high fiber foods, for more, see the extended lists of high fiber foods by nutrient density, fiber rich foods, fruits high in fiber, and grains high in fiber.
#1: Bran (Corn)
Other types of bran high in fiber (%DV per cup crude): Wheat Bran (99%), Rice Bran (99%) and Oat Bran (58%).
#2: Cauliflower & Broccoli (Cauliflower)
Broccoli contains 2.4g fiber (10% DV) per cup raw, chopped and 5g (20% DV) per cup cooked:.
#3: Cabbage (Savoy)
Other Cabbages High in Fiber (%DV per cup shredded and cooked): Red Cabbage (16%), Common Cabbage (12%) and Chinese Cabbage (8%).
#4: Berries (Raspberries)
Other Berries High in Fiber (%DV per cup): Elderberries (41%), Blackberries (30%), Gooseberries (26%), Cranberries (18%) and Strawberries (12%)
#5: Leafy Greens (Cos or Romaine Lettuce)
Other Greens High in Fiber (%DV per cup shredded): Turnip Greens (7%), Beet Greens (6%) and Spinach (3%)
#6: Celery
Celery contains just 16 calories per 100g and 6 calories per medium stalk.
#7: Squash (Winter Hubbard)
Other Squash High in Fiber (%DV per cup cooked): Acorn (36%), Butternut (26%), Winter, all varieties (23%), Pumpkin (11%) and Summer, all varieties (10%).
#8: Beans (Kidney)
Other Beans High in Fiber (%DV per cup cooked): Navy (76%), French (66%), Pinto (62%), Black (60%) and Chickpeas (50%).
#9: Mushrooms (White)
Other Mushrooms High in Fiber (%DV per cup cooked pieces): Shitake (12%) and Portabella (11%).
#10: Oranges (All Varieties)
An average orange provides 62 calories.
| Fiber 100g (Crude) | 1 Cup (76g) | 1/2 Cup (38g) |
| 79g (316% DV) | 60g (240% DV) | 30g (120% DV) |
| Fiber 100g (Raw) | 1 Cup (Raw, chopped - 107g) | 1 Cup (cooked - 124g) |
| 2g (8% DV) | 2g (8% DV) | 3g (12% DV) |
| Fiber 100g (Raw) | 1 Cup (Raw, shredded - 70g) | 1 Cup (Cooked, shredded - 145g) |
| 3g (12% DV) | 2g (9% DV) | 4g (16% DV) |
| Fiber 100g (Raw) | 1 Cup (Raw - 123g) | Per 10 Raspberries (19g) |
| 7g (26% DV) | 8g (32% DV) | 1g (5% DV) |
| Fiber 100g (Raw) | 1 Cup (Shredded - 47g) | Per serving (85g) |
| 2g (8% DV) | 1g (4% DV) | 2g (7% DV) |
| Fiber 100g (Raw) | 1 Cup (Chopped - 101g) | Per medium stalk (40g) |
| 2g (6% DV) | 2g (6% DV) | 0.6g (2% DV) |
| Fiber 100g (Baked) | 1 Cup (Baked, cubed - 205g) |
| 5g (10% DV) | 10g (40% DV) |
| Fiber 100g (Cooked) | 1 Cup (Cooked - 177g) | Per tbsp (Cooked - 11g) |
| 6g (26% DV) | 11g (45% DV) | 1g (3% DV) |
| Fiber 100g (Cooked) | 1 Cup of pieces (Cooked - 156g) | Per Mushroom (Cooked - 12g) |
| 2g (9% DV) | 3g (14% DV) | 0.3g (1% DV) |
| Fiber 100g | 1 Cup Sections (180g) | Per Fruit (131g) |
| 2g (10% DV) | 4g (17% DV) | 3g (12% DV) |
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