Dietary Fiber Chart - Best Foods Rich in Natural Fiber

Like many topics in food studies there always seems to be good ones and bad ones.

There's good sugar and bad sugar; there's good fatty acids and bad fatty acids - well now there's good fiber and bad fiber.

Time to change your eating habits again as you may be eating lots of fiber, but it is probably of the wrong type and may not be offering the protection from bowel cancer you were expecting.

Why can't we get the correct advice once and not have all these changes. It does not say much about the current state of food science, does it?

All those packets of bran loaded breakfast cereal we have all stoically endured eating over the years may well have been in vain.

Time to think again the magic food is lentils!

Research scientists at CSIRO in Australia were puzzled to understand while bowel cancer rates in Australian continued to increase even though Australia's consume more dietary fiber than most other western countries.

New research has suggested that it is the kind of dietary fiber and its constituents - not just the amount of fiber consumed - that helps to protect against the bowel cancer, which affects more than 14,000 Australians each year.

What appears to be important is the amount of what is called 'resistant' starch, a type of starch that is not readily digested and broken down in the small intestine in the upper bowel. Being resistant it continues down the gut all the way through to the large intestine, where most bowel cancers form. In the large intestine the resistant starch is broken down and yields protective compounds in the form of short-chain fatty acids.

In the study, published in The Journal of Nutrition, rats that were fed diets with high levels of resistant starch increased their production of the short-chain fatty acids in the large intestine, that were known to have protective properties.

The bad news is that it is going to be very hard for Australians to consume the 20 grams a day of resistant starch, recommended because it is found in very few foods. You could get it from lentils, but you would need to eat the equivalent of three cups of cooked lentils every day. Resistant starch is found in maize, legumes, some whole grains and firm bananas. However these food items are not widely consumed in Australia.

CSIRO has begun various research studies to try to boost the level of resistant starch in more commonly eaten foods. Scientists at CSIRO have already developed new varieties of barley with boosted levels of resistant starch. The next step is to develop wheat varieties that are high in resistant starch.

Wheat is much more widely consumed than barley in Australia. It was hoped this would mean that flours with boosted levels of resistant starch, could be added to cereals and breads making it easier for Australians to get enough resistant starch from their diet.

So for now is lentils and with any luck we can go back to eating bran shortly.

High Fiber Foods and Calories

Shown in the Table below is a chart of high fiber foods for 100 g servings that shows calories. You can sort the table by column headings.

Chart of High Fiber Foods with Calories (100 g serving)

(click column header to sort results)
Serving 100 g  
Fiber (g)  
Calories  
Seeds, chia seeds, dried
37.7
490
Seeds, flaxseed
27.3
534
Cereals ready-to-eat, UNCLE SAM CEREAL
20.3
431
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN
12.7
402
Cereals ready-to-eat, KASHI GRANOLA, COCOA BEACH Cereal
12.7
410
Nuts, almonds
12.2
575
Seeds, sesame seeds, whole, dried
11.8
573
Cereals ready-to-eat, KASHI GRANOLA, ORCHARD SPICE CEREAL
11.4
403
Grape leaves, raw
11
93
Crackers, whole-wheat, reduced fat
10.9
416
Cereals ready-to-eat, MALT-O-MEAL, TOASTY O'S
10.7
404
Lemon peel, raw
10.6
47
Orange peel, raw
10.6
97
Crackers, whole-wheat, low salt
10.5
443
Passion-fruit, (granadilla), purple, raw
10.4
97
Nuts, pistachio nuts, raw
10.3
562
Crackers, whole-wheat
10.3
427
Cereals ready-to-eat, KASHI ORGANIC PROMISE CRANBERRY SUNSHINE
9.9
401
Nuts, hazelnuts or filberts
9.7
628
Nuts, pecans
9.6
691
Peanuts, all types, oil-roasted, with salt
9.4
599
Soybeans, mature seeds, raw
9.3
446
Cereals ready-to-eat, granola, homemade
9
489
Nuts, mixed nuts, dry roasted, with peanuts, without salt added
9
594
Artichokes, (globe or french), cooked, boiled, drained, with salt
8.6
53
Seeds, sunflower seed kernels, dried
8.6
584
Nuts, macadamia nuts, raw
8.6
718
Peanuts, all types, raw
8.5
567
Snacks, popcorn, oil-popped, microwave, regular flavor
8.1
583
Peppermint, fresh
8
70
Peanuts, all types, dry-roasted, with salt
8
585
Peanut butter, chunk style, with salt
8
589
Raspberries, wild (Northern Plains Indians)
7.5
62
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP with Almonds
7.5
400
Nuts, brazilnuts, dried, unblanched
7.5
656
Taco shells, baked, without added salt
7.5
468
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR
7.5
403
Elderberries, raw
7
73
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal
7
408
Beans, black turtle soup, mature seeds, canned
6.9
91
Stinging Nettles, blanched (Northern Plains Indians)
6.9
42
Cereals ready-to-eat, QUAKER, 100% Natural Granola Oats and Honey
6.9
429
Spearmint, fresh
6.8
44
Soup, black bean, canned, condensed
6.8
91
Cranberries, wild, bush, raw (Alaska Native)
6.7
55
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, Yogurt Burst
6.7
400
Nuts, walnuts, english
6.7
654
Agave, raw (Southwest)
6.6
68
Kumquats, raw
6.5
71
Raspberries, raw
6.5
52
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins
6.5
417
Bread, cornbread, dry mix, enriched (includes corn muffin mix)
6.5
418
Beans, cranberry (roman), mature seeds, canned
6.3
83
Lambsquarters, raw (Northern Plains Indians)
6.3
47
Fireweed, young leaves, raw (Alaska Native)
6
44
Plums, wild (Northern Plains Indians)
6
91
Cereals ready-to-eat, Cranberry Macadamia Nut Cereal
6
408
Cereals ready-to-eat, rolled oats, whole wheat, rice, presweetened, maple flavored, with pecans
6
422
Seeds, pumpkin and squash seed kernels, dried
6
559
Peanut butter, smooth style, with salt
6
588
Peas, green, cooked, boiled, drained, without salt
5.5
84
Peas, green, frozen, cooked, boiled, drained, without salt
5.5
78
Peas, green, cooked, boiled, drained, with salt
5.5
84
Peas, green, frozen, cooked, boiled, drained, with salt
5.5
78
Cereals ready-to-eat, POST, OREO O's Cereal
5.5
415
Guavas, common, raw
5.4
68
Guavas, strawberry, raw
5.4
69
Artichokes, (globe or french), raw
5.4
47
Artichokes, (globe or french), raw
5.4
47
Beans, kidney, red, mature seeds, canned
5.4
84
Blackberries, raw
5.3
43
Boysenberries, frozen, unsweetened
5.3
50
Loganberries, frozen
5.3
55
Sapodilla, raw
5.3
83
Abiyuch, raw
5.3
69
Beans, kidney, all types, mature seeds, canned
5.3
84
Plains Pricklypear, raw (Northern Plains Indians)
5.3
42
Snacks, granola bars, hard, plain
5.3
471
Lambsquarters, steamed (Northern Plains Indians)
5.2
48
Cereals ready-to-eat, QUAKER, SUN COUNTRY Granola with Almonds
5.2
467
Peas, green, raw
5.1
81
Refried beans, canned, traditional style (includes USDA commodity)
5.1
91
Blackberries, frozen, unsweetened
5
64
Cowpeas (blackeyes), immature seeds, raw
5
90
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS
5
400
Cereals ready-to-eat, MALT-O-MEAL, Apple Cinnamon TOASTY O's
5
410

© 2012 Dr. John Anderson

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Comments 1 comment

diogenes profile image

diogenes 4 years ago from UK and Mexico

More dieting twaddle. I don't mean your hub, but all the crap we go through on "good and bad" this that and the other. No one has a hope of deciphering it and we'll never be able to get back to being hunter-gatherers with the diet we need for our metabolisms.

I never listen any more and enjoy my bacon and eggs

Bob

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