FREE Shipping On All Orders (USA): Shop Now

High Fiber Foods List - We Analyzed 237 Fiber Rich Foods

This is the ultimate fiber foods list! Our research team spent 100+ hours researching the exact fiber content of everything from apples to bananas and right through to oatmeal and even spinach. Finally, you can see how much fiber you get when eating your favorite foods. Best of all, we show you the fiber amount per serving, so you can easily compare foods and work out which are best for you. (And if you're a big fiber geek like us, you can also finally find out the soluble vs insoluble fiber content of each food!)

Article Featured Image

Table of Contents

    Low vs medium vs high fiber

    Unfortunately most fiber food lists just give you the amount of fiber per 100 grams.  But that's not very useful.  After all, who's eating 100 grams of onions in a sitting?

    So as you'll see in our fiber foods chart below, we focused on looking at how much fiber you get per typical serving of that food.  For example, 1 teaspoon of ginger or 1 medium apple or 4 prunes etc.

    Then to make it even better, we decided to break the foods across 3 categories, which differentiated which fiber-rich foods were delivering the most fiber per serving.

    So we created 3 categories - being low, medium and high fiber. And here's how we classify each of them:

    1. Low fiber food - has 0 to 2 grams of fiber per serving size.  e.g. 1 cup of watermelon has 0.61 grams of fiber.  Now, just because these foods are not super high in fiber, doesn't mean we should neglect them.  Especially, since many of them deliver very potent forms of fiber, such as prebiotic fiber.  
    2. Medium fiber food - has 2 to 3 grams of fiber per serving size.  e.g. 4 prunes deliver 2.7 grams of fiber.  These are solid fiber-rich foods to focus on adding to your diet at all meals. 
    3. High fiber food - has 3 or more grams of fiber per serving size.  e.g. 1 medium apple has 4.37 grams of fiber.  This last category of course, includes all the most popular foods high in fiber - and you will be amazed at how much fiber they pack per serving.  For examples, in just 1/2 a cup of cooked black beans you'll get a whopping 7.48 grams of fiber!  

    How much fiber in...

    How much fiber in bananas

    Before we look at all the results, we thought we'd highlight the answers to the most common foods people ask about.

    And to make the fiber result make sense for you, we're looking at how much fiber is in a typical serving size of that food.

    1. How much fiber in an apple? There are 4.37 grams of fiber in 1 medium apple, including 0.44 grams of soluble fiber and 3.93 grams of insoluble fiber.
    2. How much fiber in a banana? There are 3.07 grams of fiber in 1 medium banana, including 2.3 grams of soluble fiber and 0.77 grams of insoluble fiber.
    3. How much fiber in oatmeal? There are 4.09 grams of fiber in 1/2 cup uncooked oats, and it is 100% insoluble fiber.
    4. How much fiber in orange? There are 3.14 grams of fiber in 1 medium orange, including 2.07 grams of soluble fiber and 1.07 grams of insoluble fiber.
    5. How much fiber in carrots? There are 3.42 grams of fiber in 1 cup of carrots, including 1.43 grams of soluble fiber and 1.99 grams of insoluble fiber.
    6. How much fiber in spinach? There are 2.35 grams of fiber in 2 cups of fresh spinach, including 0 grams of soluble fiber and 2.35 grams of insoluble fiber. There are 9.12 grams of fiber in 2 cups of cooked spinach, including 0 grams of soluble fiber and 9.12 grams of insoluble fiber.
    7. How much fiber in blueberries? There are 3.55 grams of fiber in 1 cup of blueberries, including 0.4 grams of soluble fiber and 3.15 grams of insoluble fiber.
    8. How much fiber in avocado? There are 4.62 grams of fiber in 0.5 medium avocado, including 0 grams of soluble fiber and 4.62 grams of insoluble fiber.
    9. How much fiber in broccoli? There are 1.63 grams of fiber in 1 cup of broccoli, including 0.18 grams of soluble fiber and 1.45 grams of insoluble fiber.
    10. How much fiber in potatoes? There are 4.3 grams of fiber in 1 medium potato (with skin), including 2.1 grams of soluble fiber and 2.3 grams of insoluble fiber.
    11. How much fiber in pear? There are 5.52 grams of fiber in 1 medium pear, including 1.15 grams of soluble fiber and 4.37 grams of insoluble fiber.
    12. How much fiber in grapes? There are 1.33 grams of fiber in 1 cup of grapes, including 0 grams of soluble fiber and 1.33 grams of insoluble fiber.
    13. How much fiber in cucumber? There are 0.93 grams of fiber in 1 cup of cucumber (without skin), including 0 grams of soluble fiber and 0.93 grams of insoluble fiber.
    14. How much fiber in an egg? There are 0 grams of fiber in 1 egg.
    15. How much fiber in cauliflower? There are 2.14 grams of fiber in 1 cup of cauliflower, including 0.77 grams of soluble fiber and 1.37 grams of insoluble fiber.
    16. How much fiber in lettuce? There are 0.94 grams of fiber in 2 cups of lettuce, including 0.2 grams of soluble fiber and 0.74 grams of insoluble fiber.
    17. How much fiber in flax seeds? There are 2.87 grams of fiber in 1 tablespoon of flax seeds (whole), including 0 grams of soluble fiber and 2.87 grams of insoluble fiber.
    18. How much fiber in chia seeds? There are 3.61 grams of fiber in 1 tablespoon of chia seeds (dried), including 0 grams of soluble fiber and 3.61 grams of insoluble fiber.
    19. How much fiber in asparagus? There are 3.28 grams of fiber in 10 medium asparagus spears, including 1.99 grams of soluble fiber and 1.29 grams of insoluble fiber.
    20. How much fiber in celery? There are 1.62 grams of fiber in 1 cup of celery, including 0 grams of soluble fiber and 1.62 grams of insoluble fiber.
    21. How much fiber in prunes? There are 2.7 grams of fiber in 4 prunes, including 1.13 grams of soluble fiber and 1.57 grams of insoluble fiber.
    22. How much fiber in sweet potato? There are 3.99 grams of fiber in 1 cup of sweet potato, including 2.19 grams of soluble fiber and 1.8 grams of insoluble fiber.
    23. How much fiber in black beans? There are 7.48 grams of fiber in 1/2 cup cooked black beans, including 2.06 grams of soluble fiber and 5.42 grams of insoluble fiber.
    24. How much fiber in watermelon? There are 0.61 grams of fiber in 1 cup of watermelon, including 0.15 grams of soluble fiber and 0.46 grams of insoluble fiber.
    25. How much fiber in zucchini? There are 1.05 grams of fiber in 1 small zucchini (with skin), including 0.11 grams of soluble fiber and 0.94 grams of insoluble fiber.
    26. How much fiber in kiwi? There are 2.07 grams of fiber in 1 kiwi fruit, including 1.55 grams of soluble fiber and 0.52 grams of insoluble fiber.
    27. How much fiber in brown rice? There are 3.51 grams of fiber in 1 cup cooked brown rice (medium grain), including 0.35 grams of soluble fiber and 3.16 grams of insoluble fiber.

    1. Vegetables

    High fiber vegetables

    34 low fiber vegetables

    Although these vegetables are 'low fiber', we need to realize that many of them contain very potent 'prebiotic' fibers, which can have a hugely beneficial impact on the gut, even in small amounts.

    A great example would be onions. As you can see below it only delivers around a third of a gram of fiber (for 1/8 cup). But this fiber is loaded with fructan prebiotic fiber - which can feed our good bacteria.

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Ginger 1 tsp 0.04 -- 0.04
    Alfalfa sprouts 1/4 cup, fresh 0.16 0.03 0.13
    Mushrooms (all) - button, chanterelle, cremini / crimino, enoki, oyster, porcini, portobello, shiitake etc. 1/2 cup, chopped, fresh 0.56 -- 0.56
    Onions (all) 1/8 cup, chopped, fresh 0.34 -- 0.34
    Shallots 1 tbsp 0.32 -- 0.32
    Scallions 2 scallions (medium) 0.78 0.24 0.54
    Kimchi 1/8 cup 0.27 -- 0.27
    Radish 5 medium 0.35 -- 0.35
    Bean sprouts 1/4 cup 0.47 0.1 0.37
    Swiss chard 1 cup, chopped, fresh 0.58 -- 0.58
    Olives (all) - green, black 5 olives 0.69 -- 0.69
    Bok choy 1 cup, fresh 0.7 0.34 0.36
    Sauerkraut (in liquid) 1/8 cup 0.78 -- 0.78
    Leek 1/2 cup, chopped, fresh 0.8 0.37 0.43
    Bamboo shoots 1/4 cup 0.83 -- 0.83
    Cucumber (w/o skin) 1 cup, fresh, chopped 0.93 -- 0.93
    Sundried tomatoes 1/8 cup, not packed in oil 0.83 0.21 0.62
    Rhubarb 1 medium stalk 0.92 0.29 0.63
    Lettuce (all)- arugula / rocket, butter lettuce, endive, iceberg, mesclun / baby greens, red leaf, red coral, raddichio, romaine / cos, watercress etc 2 cups, fresh 0.94 0.2 0.74
    Seaweed 1 wrap 0.13 -- 0.13
    Zucchini (with skin) 1 small 1.05 0.11 0.94
    Capers 1 tbsp canned, drained 0.28 -- 0.28
    Summer squash 1 small 1.3 0.65 0.65
    Fennel 1/2 cup 1.35 -- 1.35
    Spinach 2 cups, water, fresh, chopped 2.35 -- 2.35
    Spinach 2 cups, cooked from fresh 9.12 -- 9.12
    Artichoke hearts, cooked from fresh 1 each 1.54 -- 1.54
    Broccoli (florets) 1 cup, fresh 1.63 0.18 1.45
    Snowpeas 1 cup, fresh 1.64 0.44 1.2
    Sugar snap peas 1 cup, fresh 1.64 0.44 1.2
    Kale 2 cups, fresh 1.15 0.46 0.69
    Mustard greens 1 cup 1.79 0.86 0.93
    Celery 1 cup 1.62 -- 1.62
    Beets 1/2 cup 1.9 0.54 1.36
    Cabbage (all) - chinese/napa, common, red, savoy 1 cup, fresh 2.22 -- 2.22

    7 medium fiber vegetables

    Here we see some heavier fiber hitters of the vegetable world. And it is quite surprising to see some of these not actually on the high fiber list. For example, cauliflower is often thought of as a fiber king. But as we can see below, it only delivers just over 2 grams of fiber (for 1 cup serve).

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Cauliflower 1 cup, fresh 2.14 0.77 1.37
    Tomatoes (all) - beefsteak, campari, cherry, grape, green, heirloom, plum, roma, yellow etc 1 cup, fresh, chopped 1.98 0.49 1.49
    Turnip 1 cup, fresh, cubed 2.34 0.87 1.47
    Bell peppers / capsicum 1 cup chopped 2.99 -- 2.99
    Eggplant 1 cup, fresh, diced 2.22 -- 2.22
    Green beans 1 cup, fresh 2.7 1.11 1.59
    Pumpkin squash (all) 1 cup, fresh 2.8 1.68 1.12
    Collard greens 2 cup, fresh 2.88 1.15 1.73

    13 high fiber vegetables

    Say hello to the most fiber rich vegetables in the world! We've got some obvious entrants on this list like potatoes and other root vegetables. But we also have some surprising results, like seeing over 3 grams of fiber from asparagus!

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Okra 1 cup, fresh, chopped 3.2 1.6 1.6
    Asparagus 10 medium spears 3.28 1.99 1.29
    Brussel sprouts 1 cup, fresh 3.34 1.76 1.58
    Sweet potato 1 cup, fresh 3.99 2.19 1.8
    Carrots 1 cup, fresh 3.42 1.43 1.99
    Chinese broccoli 1 cup 3.48 -- 3.48
    Corn 1 cup, cooked 3.58 0.14 3.44
    Potato 1 medium (with skin) 4.3 2.10 2.20
    Yam 1 cup, fresh 3.99 0.59 3.4
    Taro 1 cup, fresh 4.26 1.87 2.39
    Rutabaga 1 small 4.42 1.94 2.48
    Jicama 1 cup 6.37 -- 6.37
    Parsnip 1 cup, fresh 6.52 2 4.52

    2. Fruits

    High fiber fruit

    16 low fiber fruits

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Lemon 1 lemon wedge 0.2 0.06 0.14
    Lime 1 lime wedge (1/4 lime) 0.47 -- 0.47
    Watermelon 1 cup, cubed 0.61 0.15 0.46
    Cranberries (dried) (sweetened) 2 tbsp 1.06 -- 1.06
    Dragon fruit 1/2 fruit, fresh 0.02 -- 0.02
    Plums 1 medium plum 0.92 0.3 0.62
    Raisins (all) 1/8 cup 1.05 0.15 0.9
    Grapes (all) 1 cup 1.33 -- 1.33
    Cantaloupe 1 cup, fresh 1.34 -- 1.34
    Honeydew melon 1 cup 1.36 -- 1.36
    Apricots 2 small 1.39 0.71 0.68
    Grapefruit 1/2 medium fruit 1.97 1.33 0.64
    Goji (dried) 1/8 cup 1.46 -- 1.46
    Mandarin 1 medium fruit 1.58 0.95 0.63
    Dates, medjool, pitted 1 date 2.68 -- 2.68
    Plantain 1 cup, cooked 3.54 1.2 2.34
    Kiwi fruit 1 fruit 2.07 1.55 0.52

    9 medium fiber fruits

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Peaches 1 medium fruit 2.17 -- 2.17
    Pineapple 1 cup 2.31 -- 2.31
    Nectarines 1 medium fruit 2.41 0.8 1.61
    Papayas 1 cup 2.46 -- 2.46
    Lychee 1 cup, fresh 2.47 -- 2.47
    Mangos 1/2 medium fruit 2.64 1.52 1.12
    Prunes 4 prunes 2.7 1.13 1.57
    Strawberries 1 cup, fresh 2.88 0.63 2.25
    Figs 2 each 2.9 -- 2.9
    Banana 1 medium fruit 3.07 2.3 0.77

    10 high fiber fruits

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Oranges 1 medium fruit 3.14 2.07 1.07
    Cherries 1 cup, fresh 3.23 -- 3.23
    Pomegranate 1/2 cup arils 3.48 0.7 2.78
    Blueberries 1 cup, fresh 3.55 0.4 3.15
    Apples (all) 1 medium 4.37 0.44 3.93
    Pears 1 medium fruit 5.52 1.15 4.37
    Blackberries 1 cup, fresh 7.2 3.5 3.7
    Raspberries 1 cup, fresh 7.99 2.24 5.75
    Guava 1 medium fruit (1 cup) 8.91 4.45 4.46
    Passionfruit 1/2 cup 12.27 6.14 6.13

    3. Proteins

    High fiber protein

    2 low fiber proteins

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    All Meats (poultry, red meats, fish) --- 0 0 0
    Tofu, raw, firm 1/2 cup (tofu, firm, with calcium sulfate & nigari) 1.13 0.57 0.56

    1 medium fiber protein

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Hummus 1/4 cup 3.6 -- 3.6

    18 high fiber proteins

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Hemp protein powder 20g (ojio brand) 4.29 -- 4.29
    Fava beans 1/2 cup, boiled, from dry 4.59 1.1 3.49
    Soy beans 1/2 cup, boiled, from dry 4.79 1.97 2.82
    Quorn / Mycoprotein 2/3 cup 4.67 0.56 4.11
    TVP - textured vegetable protein 1/2 cup (protein, textured vegetable, TVP) 10 -- 10
    Garbanzo beans 1/2 cup, cooked 6.23 1.94 4.29
    Butter beans 1/2 cup, cooked 6.44 -- 6.44
    Red kidney beans 1/2 cup, cooked 6.55 2.68 3.87
    Lima beans 1/2 cup, cooked 4.59 1.21 3.38
    Black beans 1/2 cup, cooked 7.48 2.06 5.42
    Mung beans 1/2 cup, cooked 7.68 1.41 6.27
    Pinto beans 1/2 cup, cooked 7.69 -- 7.69
    Lentils (all) 1/2 cup, cooked 7.54 -- 7.54
    Peas, green 1/2 cup, cooked 4.13 0.97 3.16
    Black Eyed Peas 1/2 cup, boiled 5.56 0.69 4.87
    Crowder Peas 1/2 cup, cooked 4.12 -- 4.12
    Pigeon Peas 1/2 cup, boiled 5.63 2.53 3.1
    Split Peas, Yellow 1/2 cup, cooked 8.13 -- 8.13
    Cannellini beans 1/2 cup, cooked (white) 4.03 -- 4.03

    4. Grains & Pseudo Cereals

    High fiber grains

    16 low fiber grains & pseudo

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Refined Rice-based cereals 1 cup 0.24 0.11 0.13
    Arrowroot flour 1 tbsp 0.27 -- 0.27
    Crackers 5 crackers (saltine) 0.42 0.16 0.26
    White Rice 1 cup (cooked, enriched) 0.63 0.16 0.47
    Rice cakes 2 cakes 0.76 -- 0.76
    Cereals (wheat) 1 cup (cereal, puffed wheat, fortified) 0.53 -- 0.53
    Bran Flake Cereal 1 cup 7.78 -- 7.78
    Corn-based cereals 1 cup ( corn flakes) 0.92 -- 0.92
    Rice flour 1/4 cup (brown) 1.82 0.2 1.62
    Pretzels 1 oz (about 32 pieces) 0.96 -- 0.96
    Spelt bread 1 slice (1 oz.) 1.12 -- 1.12
    Whole Wheat Bread 1 slice (1 oz.) 1.68 0.37 1.31
    Sourdough bread 1 slice (1 oz.) 1.06 0.34 0.72
    Corn chips 1 oz (10-15 chips) (tortilla) 1.53 -- 1.53
    Tortillas (wheat) 7 inch (whole wheat) 3.01 -- 3.01
    Rice noodles 1 cup, cooked 1.76 -- 1.76
    Bread - rye, dark rye 1 slice 1.86 0.84 1.02

    10 medium fiber grains & pseudo

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Cous cous 1 cup (cooked) 2.2 0.63 1.57
    Corn flour 1/4 cup (yellow whole grain) 2.14 0.54 1.6
    Millet 1 cup (flour) 4.17 -- 4.17
    Polenta 1 cup (boiled with water) 2.4 -- 2.4
    Oat-based cereals 1 cup (oat bran flakes) 4 -- 4
    Coconut flour 1 tbsp 3 -- 3
    Amaranth flour 1/4 cup (bob's red meal) 4 -- 4
    Buckwheat flour 1/4 cup 3 -- 3
    Green banana flour 1/4 cup (now) 3 -- 3
    Corn tortillas 2 each 3.53 -- 3.53

    11 high fiber grains & pseudo

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Muesli 1/2 cup (original) 4.48 1.34 3.14
    Brown Rice 1 cup (cooked medium grain) 3.51 0.35 3.16
    Popcorn 4 cups (airpopped) 4.64 -- 4.64
    Teff flour 1/4 cup 2 -- 2
    Quinoa (all) 1 cup cooked 5.18 -- 5.18
    Pasta (wheat( 1 cup, cooked (spaghetti) 5.89 0.79 5.1
    Quinoa pasta 1 cup, cooked 5.18 -- 5.18
    Barley pearl (cooked) 1 cup 5.97 1.66 4.31
    Bulgur 1 cup (wheat cooked) 8.19 1.38 6.81
    Oats 1/2 cup uncooked (dry) 4.09 -- 4.09
    Buckwheat groats 1/2 cup, cooked 2.27 -- 2.27

    5. Fats

    High fiber fats

    14 low fiber fats

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Oils (all) 1 tbsp 0 0 0
    Animal fats (all) (Butter, ghee, cream, lard, whipped cream) 1 tbsp 0 0 0
    Sesame seeds 1 tsp 0.35 0.07 0.28
    Hemp seeds 1 tbsp 0.4 -- 0.4
    Poppy seeds 1 tsp 0.55 -- 0.55
    Cashew butter 2 Tbsp 0.96 -- 0.96
    Cashews 1/4 cup (raw) 1.23 -- 1.23
    Pine nuts 1/4 cup (dried) 3.03 0.48 2.55
    Chestnuts 1/4 cup (japanese raw 2 oz) 0 0 0
    Peanut butter 2 tbsp (creamy) 1.6 0.45 1.15
    Pumpkin seeds 1/4 cup (dried) 1.94 0.27 1.67
    Walnuts 1/4 cup (english dried chopped) 1.96 0.65 1.31
    Coconut (flesh) 1/8 cup 0.875 0.875
    Coconut butter 1 tbsp (almond butter, creamy, coconut) 1.5 -- 1.5
    Coconut yogurt, plain 1 container (dairy free organic) 3 -- 3

    7 medium fiber fats

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Pecans 1/4 cup (halves) 4.75 1.47 3.28
    Hazelnuts 1/4 cup (whole) 3.27 1.05 2.22
    Flax seeds 1 tbsp (whole) 2.87 -- 2.87
    Macadamias 1/4 cup (dried whole) 2.8 1.04 1.76
    Almond yogurt, plain 1 container 3 -- 3
    Sunflower seeds 1/4 cup, hulled (unsalted) 3.01 0.96 2.05
    Peanuts 1/4 cup 3.1 0.87 2.23

    5 high fiber fats

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Pistachios 1/4 cup 3.26 0.1 3.16
    Almond butter 2 tbsp 3.3 0.37 2.93
    Chia seeds 1 tbsp (dried) 3.61 -- 3.61
    Almonds 1/4 cup (whole) 4.47 0.54 3.93
    Avocado 1/2 medium (california fresh) 4.62 -- 4.62

    6. Flavors

    High fiber flavors

    17 low fiber flavors

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Salt, table 1/8 tsp 0 0 0
    Peppers (spicy) 1 tsp 0.05 0.02 0.03
    Spices (all) 1/4 tsp (allspice) 1 -- 1
    Chili flakes 1/4 tsp (chili peppers, red, crushed flakes) 0.12 -- 0.12
    Herbs, Rosemary 1/8 cup, fresh 0.59 -- 0.59
    Herbs, thyme 1/8 cup, fresh 0.67 -- 0.67
    Herbs, cilantro 1/8 cup, fresh 0.6 -- 0.6
    Herbs, basil 1/8 cup, fresh 0.05 -- 0.05
    Herbs, chives 1/8 cup, fresh 0.15 0.04 0.11
    Herbs, oregano 1/8 cup, fresh 0 0 0
    Herbs, Parsley 1/8 cup, fresh 0.25 -- 0.25
    Herbs, peppermint 1/8 cup, fresh 0.26 -- 0.26
    Herbs, Dill 1/8 cup, fresh 0.02 -- 0.02
    Herbs, lemon grass 1/8 cup, fresh -- -- --
    Herbs, tarragon 1/8 cup, fresh 0 0 0
    Herbs, sage 1/8 cup, fresh -- -- --
    Cocoa, cacao powder 2 tsp (plain, high fat) 1.33 -- 1.33

    7. Drinks

    High fiber drinks

    31 low fiber drinks

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Dark spirits 1 shot (1.5 oz-- 44 mL) 0 0 0
    Beer 12 fl oz 0 0 0
    Cider - apple, pear 12 fl oz 0 0 0
    Liquers 2 fl oz 0 0 0
    Wine 5 fl oz 0 0 0
    Diet soda 12 fl oz can 0 0 0
    Energy drinks 8 fl oz 0 0 0
    Iced teas (flavored) 12 fl oz 0 0 0
    Soda 12 fl oz can 0 0 0
    Sparkling water 12 fl oz can 0 0 0
    Sports drinks 1 cup; 8 fl oz 0 0 0
    Fruit juices (all) 1 cup; 8 fl oz 0.5 0.16 0.34
    Vegetable juice (all) 1 cup; 8 fl oz (tomato) 1.94 -- 1.94
    Coffee 8 fl oz 0 0 0
    Decaf coffee 8 fl oz 0 0 0
    Green tea (all) 8 fl oz 0 0 0
    Black tea (all) 8 fl oz 0 0 0
    Other teas (all) 8 fl oz 0 0 0
    Herbal teas (all) 8 fl oz 0 0 0
    Buttermilk 8 fl oz 0 0 0
    Kefir - milk 8 fluid oz 0 0 0
    Kombucha 8 fluid oz 0 0 0
    Almond milk 8 fluid oz 0 0 0
    Cashew milk 8 fluid oz 0 0 0
    Milk (cows) 1 cup 0 0 0
    Goat & sheep milk 8 fluid oz 0 0 0
    Lactose-free milk 1 cup 0 0 0
    Rice milk 1 cup (unsweetened) 0.72 -- 0.72
    Soy milk 1 cup 1.46 0.21 1.25
    Hemp milk 8 fluid oz (orginal) 1 -- 1
    Oat milk 8 fluid oz 2 -- 2

    1 medium fiber drink

    Food Serving Size Total
    Fiber (g)
    Soluble
    Fiber (g)
    Insoluble
    Fiber (g)
    Coconut water 1 cup; 8 fl oz (fresh) 2.64 -- 2.64

     

    Evidence Based

    An evidence hierarchy is followed to ensure conclusions are formed off of the most up-to-date and well-designed studies available. We aim to reference studies conducted within the past five years when possible.

    • Systematic review or meta-analysis of randomized controlled trials
    • Randomized controlled trials
    • Controlled trials without randomization
    • Case-control (retrospective) and cohort (prospective) studies
    • A systematic review of descriptive, qualitative, or mixed-method studies
    • A single descriptive, qualitative, or mixed-method study
    • Studies without controls, case reports, and case series
    • Animal research
    • In vitro research

    Leave a comment

    Please note, comments must be approved before they are published

    References

    1. The ESHA Food & Nutrition Database - Data gathered from more than 1,900 reputable sources, which include the Food and Nutrient Database for Dietary Studies (FNDDS), the latest USDA Standard Reference database, manufacturer’s data, USDA FoodData Central Brands.
    2. Bezhanidze IZ, Alasaniia NSh, Kontselidze LA, Kharazi NA, Bezhanidze NV. [Classification and the composition of food fibers]. Georgian Med News. 2009 Jun;(171):59-63. Russian. PMID: 19578217.
    3. Rubin R. High-Fiber Diet Might Protect Against Range of Conditions. JAMA. 2019 May 7;321(17):1653-1655. doi: 10.1001/jama.2019.2539. PMID: 30994909.
    4. Wolever TM, Jenkins DJ. What is a high fiber diet? Adv Exp Med Biol. 1997;427:35-42. doi: 10.1007/978-1-4615-5967-2_4. PMID: 9361828.
    5. Redgwell RJ, Fischer M. Dietary fiber as a versatile food component: an industrial perspective. Mol Nutr Food Res. 2005 Jun;49(6):521-35. doi: 10.1002/mnfr.200500028. PMID: 15926144.
    6. Spiller GA. Beyond dietary fiber. Am J Clin Nutr. 1991 Oct;54(4):615-7. doi: 10.1093/ajcn/54.4.615. PMID: 1654738.
    7. McGill CR, Birkett A, Fulgonii Iii VL. Healthy Eating Index-2010 and food groups consumed by US adults who meet or exceed fiber intake recommendations NHANES 2001-2010. Food Nutr Res. 2016 Apr 19;60:29977. doi: 10.3402/fnr.v60.29977. PMID: 27098562; PMCID: PMC4838991.
    8. Anderson JW, Akanji AO. Dietary fiber--an overview. Diabetes Care. 1991 Dec;14(12):1126-31. doi: 10.2337/diacare.14.12.1126. PMID: 1663444.
    9. Leiß O. Fiber, food intolerances, FODMAPs, gluten und funktionelle darmerkrankungen--update 2014 [Fiber, food intolerances, FODMAPs, gluten and functional gastrointestinal disorders--update 2014]. Z Gastroenterol. 2014 Nov;52(11):1277-98. German. doi: 10.1055/s-0034-1385225. Epub 2014 Nov 12. PMID: 25390215.
    10. Simpson HL, Campbell BJ. Review article: dietary fibre-microbiota interactions. Aliment Pharmacol Ther. 2015 Jul;42(2):158-79. doi: 10.1111/apt.13248. Epub 2015 May 24. PMID: 26011307; PMCID: PMC4949558.
    11. Carvalho DV , Silva LMA , Alves Filho EG , Santos FA , Lima RP , Viana AFSC , Nunes PIG , Fonseca SGDC , Melo TS , Viana DA , Gallão MI , Brito ES . Cashew apple fiber prevents high fat diet-induced obesity in mice: an NMR metabolomic evaluation. Food Funct. 2019 Mar 20;10(3):1671-1683. doi: 10.1039/c8fo01575a. PMID: 30839972.
    12. Finn K, Jacquier E, Kineman B, Storm H, Carvalho R. Nutrient intakes and sources of fiber among children with low and high dietary fiber intake: the 2016 feeding infants and toddlers study (FITS), a cross-sectional survey. BMC Pediatr. 2019 Nov 18;19(1):446. doi: 10.1186/s12887-019-1822-y. PMID: 31739781; PMCID: PMC6859612.
    13. Anderson JW, Gustafson NJ. High-carbohydrate, high-fiber diet. Is it practical and effective in treating hyperlipidemia? Postgrad Med. 1987 Sep 15;82(4):40-3, 47-50, 55. doi: 10.1080/00325481.1987.11699970. PMID: 2819840.
    14. Lajolo FM, de Menezes EW, Filisetti-Cozzi TM. Considerações sobre carboidratos e fibra [Carbohydrates and fiber]. Arch Latinoam Nutr. 1988 Sep;38(3):519-42. Portuguese. PMID: 2856370.