What food has the most fiber?

Updated April 17, 2017

According to the Mayo Clinic, many fruits, vegetables, whole grains and legumes consist of a dietary fibre that is needed for the body to remain healthy. This fibre can also lower the risk of illnesses such as diabetes and heart disease. Insoluble fibre furthers the movement of waste through your intestines and reduces constipation. It is found in whole-wheat foods, nuts and some vegetables. Soluble fibre dissolves in liquid and makes a gelatin-like material. Found in many fruits and some vegetables, it reduces levels of blood cholesterol and glucose. Fibre is measured in grams.

Daily Fiber

It is recommended that every day people consume 24 to 38 grams of fibre. However, most Americans only have about 10 grams daily, or less than a third of what is needed. Only 5 per cent eat the necessary amount. It is not difficult to consume a diet high in fibre. There are many foods that are fibre rich.

High Fiber

There are many foods that have 7 or more grams of fibre in one serving. One cup of black beans has nearly 15 grams of fibre, and one cup of bran cereal has almost 20 grams. In one medium avocado, there are about 12 grams of fibre. Some of the other highest fibre foods include green peas, kidney beans, lima beans, split peas and lentils.

Over 3 Grams

The second largest group of foods, which have between 3 and 7 grams of fibre, include a wide variety of foods, as well. One cup of whole wheat pasta is nearly 7 grams, as is 3 tsp of flax seeds. Foods that have nearly 6 grams of fibre include one sweet potato, one cup cooked garbanzo beans and one papaya.

Low in Fiber

There are many foods that only have less than 3 grams of fibre, such as one medium-sized peach, tomato or plum. Other low fibre foods are celery, onions and peppers. These vegetables and fruits are still nutritious, and you should still eat them. However, you will need to eat more of these foods or in addition to high fibre items, if you want the diet that is best for your body's health system.

Reason for High Fiber

Studies show that these high fibre foods absorb large amounts of water and make your stools softer and easier to pass. According to the U.S. government, the latest research shows that foods with soluble fibre can positively affect cholesterol and other aspects of blood involved with heart disease. Similarly, because the food moves more quickly through your body, there may be less of a risk of cancer of the colon, breast, ovaries or uterus. Eating meals high in fibre also improves your levels of blood sugar, which is important in avoiding diabetes. Fibre may also lower the risk of gallstones and kidney stones.

Early Human Evolution

Scientists such as Dr. Loren Cordain, who specialise in paleo diets, report that early humans were hunter-gathers and ate meals that were high in fibre. There are still societies that have this diet. These researchers have found that 20th century hunter-gathers did not have signs of cardiovascular disease.

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Sharon L. Cohen has 30-years' experience as a writer and editor. Her Atlantic Publishing book about starting a Yahoo! business is being followed by one on and another about starting 199 online businesses ( See Clients love her excellent high-quality work. She has a B.A. from University of Wisconsin, Madison and an M.A. from Fairfield University Graduate School of Corporate and Political Communiation.