Foods rich in dietary fiber

The recommended daily fiber intake depends on age, gender, and activity level.

Daily Fiber Requirements:

Adults:

1. Women: 21–25 g of fiber per day
2. Men: 30–38 g of fiber per day

Children and Adolescents:

1. 1–3 years: 14 g of fiber per day
2. 4–8 years: 17–20 g of fiber per day
3. 9–13 years: 22–25 g of fiber per day
4. 14–18 years: 25–31 g of fiber per day

Pregnant and Breastfeeding Women:

1. Recommended intake: 28–30 g of fiber per day

Can You Eat Too Much Fiber?

Yes, excessive fiber intake (over 50 g per day) can cause:

1. Bloating and gas
2. Abdominal pain
3. Diarrhea
4. Impaired absorption of minerals (calcium, iron, zinc)

Therefore, it is important to gradually increase fiber intake and drink plenty of water to avoid digestive issues.

High-fiber foods

Here are 60 foods with their fiber content per 100g:

1. Wheat bran – 42.4 g of fiber
2. Chia seeds – 34.4 g of fiber
3. Flax seeds – 27.3 g of fiber
4. White beans – 15.5 g of fiber
5. Almonds – 12.5 g of fiber
6. Chickpeas – 12.2 g of fiber
7. Sesame seeds – 11.8 g of fiber
8. Dark chocolate (85%) – 10.9 g of fiber
9. Artichokes (cooked) – 10.3 g of fiber
10. Oats – 10.6 g of fiber
11. Dried figs – 9.8 g of fiber
12. Figs (dried) – 9.8 g of fiber
13. Sunflower seeds – 8.6 g of fiber
14. Black beans (cooked) – 8.7 g of fiber
15. Kidney beans (cooked) – 7.4 g of fiber
16. Chickpeas (cooked) – 7.6 g of fiber
17. Dried plums – 7.1 g of fiber
18. Corn – 7.3 g of fiber
19. Quinoa – 7.0 g of fiber
20. Pumpkin seeds – 6.5 g of fiber
21. Raspberries – 6.5 g of fiber
22. Persimmon (Kaki) – 6.5 g of fiber
23. Avocado (fresh) – 6.7 g of fiber
24. Walnuts – 6.7 g of fiber
25. Guava – 5.4 g of fiber
26. Blackberries – 5.3 g of fiber
27. Blackberries (fresh) – 5.3 g of fiber
28. Green peas – 5.1 g of fiber
29. Pears (fresh) – 5.5 g of fiber
30. Fresh corn – 4.5 g of fiber
31. Spinach (cooked) – 4.3 g of fiber
32. Peas (cooked) – 4.4 g of fiber
33. Brussels sprouts (cooked) – 4.1 g of fiber
34. Sweet potatoes (cooked) – 4.0 g of fiber
35. Pomegranate – 4.0 g of fiber
36. Cauliflower (cooked) – 3.4 g of fiber
37. Broccoli – 3.3 g of fiber
38. Butternut squash (cooked) – 3.2 g of fiber
39. Pears – 3.1 g of fiber
40. Cabbage (cooked) – 2.5 g of fiber
41. Apples with skin – 2.4 g of fiber
42. Sweet potatoes – 3.0 g of fiber
43. Sweet potatoes (batata) – 3.0 g of fiber
44. Carrots – 2.8 g of fiber
45. Beets – 2.8 g of fiber
46. Mulberries (fresh) – 2.8 g of fiber
47. Papaya – 2.7 g of fiber
48. Mango – 2.6 g of fiber
49. Cauliflower – 2.0 g of fiber
50. Tomatoes (fresh) – 1.5 g of fiber
51. Dried plums – 7.1 g of fiber
52. Brown rice – 3.5 g of fiber
53. Sauerkraut – 3.6 g of fiber
54. Lentils (cooked) – 7.8 g of fiber
55. Peas (cooked) – 4.4 g of fiber
56. White beans – 15.5 g of fiber
57. Kidney beans – 8.7 g of fiber
58. Lentils – 8.8 g of fiber
59. Black beans – 8.7 g of fiber
60. Chickpeas – 7.6 g of fiber