Top 5 Common Food Sources of Dietary Fiber
Looking to get more fiber in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of fiber, per serving. Overall, there’s few common foods that provide half of the daily value of fiber per serving, so it’s important to choose a variety of fiber-rich foods and sprinkle those throughout the day. Getting enough fiber through healthy eating is important since a large collection of studies show that getting nutrients from dietary supplements doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Fiber (g/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Passion-Fruit, Purple | 261 | 1 cup | 24.5 | 88 |
| 2 | Pigeon Peas (Red Gram), Mature Seeds | 211 | 1/2 cup | 15.4 | 55 |
| 3 | Kumquats | 381 | 1 cup | 14.6 | 52 |
| 4 | Cocoa Powder, Unsweetened | 1024 | 1 oz / 28 g | 10.4 | 37 |
| 5 | Tigernut | 192 | 1 oz / 28 g | 10.0 | 36 |
Want to know more about dietary fiber including what it does in the body, how much fiber we need, what happens if we don’t get enough fiber or if we get too much, and even more awesome food sources to help up your dietary fiber intake? Keep reading to learn all there is to know!
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What Is Fiber and What Does It Do?
Fiber serves as substrate for the trillions of microbes that inhabit our digestive tracts, collectively referred to as the gut microbiome. Through their metabolism of fiber, these resident microbes benefit us in a whole host of ways, including aiding digestion, vitamin production, detoxification, regulation of cholesterol metabolism, providing resistance to pathogens, immune regulation, neurotransmitter regulation, regulation of gene expression, and more! In fact, every human cell is impacted by the activities of our gut microbes. A healthy gut microbial community is essential for our health. And, the converse is also true: An aberrant gut microbiome has been linked to conditions as wide-ranging as cancer, obesity, diabetes, cardiovascular disease, anxiety, depression, neurodegenerative diseases, autism, autoimmune disease, ulcers, IBD, liver disease, gout, PCOS, osteoporosis, systemic infections, allergies, asthma, and more!
Fiber has other benefits, like regulating peristalsis of the intestines (the rhythmic motion of muscles around the intestines that pushes food through the digestive tract), stimulating the release of the suppression of the hunger hormone ghrelin (so we feel more full), and slowing the absorption of simple sugars into the bloodstream to regulate blood sugar levels and avoid the excess production of insulin. Fiber also binds to various substances in the digestive tract (like hormones, bile salts, cholesterol, and toxins) and, depending on the type of fiber, can facilitate either elimination or reabsorption (for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol), both of which can be extremely beneficial—if not essential—for human health.
Fiber can be broadly categorized as either soluble fiber or insoluble fiber. Fiber can be more sophisticatedly classified based on the molecular structure. The major classes of fiber are as follows: cellulose, hemicellulose, pectin, lignin, chitin, chitosan, gums, β-glucans, mucilages, fructans, and resistant starch.
High fiber intake reduces the risk of cardiovascular disease, type 2 diabetes, and of many forms of cancer (especially colorectal cancer, but also liver cancer, pancreatic cancer, and others), and promote overall lower inflammation. High-fiber diets reduce the risk of mortality in cases of kidney disease and diabetes, and can even reduce your risk of dying from an infection!
The recommended dietary intake for fiber is 14 grams per 1000 kcal, which translates to 28 grams of fiber, if you eat a 2,000 calorie per day diet. However, there are many studies showing greater benefits from even higher levels of intake. Lear more about fiber here.
Fiber Deficiency
It is estimated that as little as 5% of Americans get enough fiber!
Groups At Risk
Individuals consuming diets low in plant foods including fruits, vegetables, and whole grains such as those following low-carbohydrate diets or high-protein diets are at higher risk of being deficient in fiber.
Symptoms of Deficiency
Low-fiber diets have been linked to numerous health issues, including heart disease, diabetes, colorectal cancer, and gastrointestinal illnesses like IBS, hemorrhoids, and constipation (difficulty or infrequent bowel movements) due to a lack of bulk in the stool). Emerging research highlights the critical role of fiber in supporting gut microbiota and reducing disease risk. Even for conditions where low-fiber diets are sometimes advised, like Crohn’s disease, studies suggest high-fiber diets may actually improve quality of life and reduce flares.
Learn more here.
Problems From Too Much Fiber
Sudden increases in fiber intake may result in digestive discomfort like gas, bloating, constipation, or diarrhea, as the gut microbiome needs time to adapt. It’s recommended to increase fiber by 5 grams per day each week, allowing a week for your digestive system to adjust before reaching target levels.
How Much Fiber Do We Need
The following table summarizes the current recommended amounts of fiber, based on age, gender, or situation. In general the recommended dietary intake is 14 grams per 1000 kcal, so if you eat a 2,000 calorie per day diet, aim for at least 28 grams of fiber. However, it’s worth noting that fiber is one of those “the more, the better” nutrients!
| 0 – 6 months | |||
| 6 months to < 12 months | |||
| 1 yr – 3 yrs | |||
| 4 yrs – 8 yrs | |||
| 9 yrs – 13 yrs | |||
| 14 yrs – 18 yrs | |||
| 19 yrs – 50 yrs | |||
| 51+ yrs | |||
| Pregnant (14 – 18 yrs) | |||
| Pregnant (19 – 30 yrs) | |||
| Pregnant (31 – 50 yrs) | |||
| Lactating (14 – 18 yrs) | |||
| Lactating (19 – 30 yrs) | |||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Fiber
Fruits, veggies, nuts (e.g., almonds, pistachio, pecan), seeds (e.g., chia seeds, flaxseed), legumes (e.g., soybean, pigeon peas, split peas), and whole grains naturally contain a wide diversity of fiber types. Keep in mind that it’s helpful to make sure the fiber in your diet is coming from a variety of sources (not from fiber supplements or fiber-fortified meal replacement products like protein bars) and that you’re incorporating some fermented foods, like sauerkraut, yogurt, kefir and kombucha. When in doubt, consult a healthcare professional.
Good Food Sources of Fiber
The following high-fiber foods are great sources of fiber, containing at least 2.8 grams of fiber content per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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Expand to see all scientific references for this article.
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Foods High in Choline
