These are the top 10 common sources of fibre per 100g, fibre contains no calories and helps to increase the feeling of fullness (Slavin, 2013) whilst reducing the risk of severe chronic diseases such as heart disease (Threapleton et al., 2013).
1. Beans: soybean (roasted) - 17.7g; navy beans (cooked) -10.5g kidney beans (cooked) - 9.4g.
2. Intact grains: pearl barley - 17.3g; oats - 10.6g, buckwheat - 10g
3. Pulses: split pea (cooked) - 8.3g; Lentils (cooked) - 7.9g; Chickpeas (cooked) - 7.6g
4. Vegetables: Artichoke (cooked) - 5.7g; potatoes (cooked) - 5.5g; green peas (cooked) - 5.5g
5. Snacks: Popcorn (air-popped) - 15.1g; dark chocolate (70-85%) - 10.9g
6. Fruit: Gojii berries (dried) - 13g; passion fruit (raw) - 10.4g; figs (dried) - 9.8g
7. Avocado: 6.8g - along with nuts and seeds one of the few fatty sources of fibre
8. Nuts: Almonds - 12.5g; hazelnuts - 11g; peanuts - 9.4g
9. Seeds: Chia seeds - 34.4g, Flaxseed (linseed) - 27.3g, Pumpkin seeds (roasted) - 18.4g
10. Spices and herbs: Curry powder - 53.2g; cinnamon - 53.1g, rosemary (dried) - 42.6g
Fibre is found in plant-based products (Slavin, 1987), and although nuts, seeds and spices can be seen to have much higher amounts per 100g, we tend to eat these in much smaller serving sizes which is why they’re further down the list.
As always, don’t take our word for it - check out the sources for more info.
Where do you get your fibre from and are you getting the 30g recommended per day?
Slavin, J., 1987. Dietary fiber: classification, chemical analyses, and food sources. Journal of the American Dietetic Association 87: 1164–71.
Slavin, J., 2013. Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), pp.1417-1435.
Threapleton, D.E., Greenwood, D.C., Evans, C.E., Cleghorn, C.L., Nykjaer, C., Woodhead, C., Cade, J.E., Gale, C.P. and Burley, V.J., 2013. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. Bmj, 347, p.f6879.