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Top 10 Foods High in Dietary Fiber to Help Lower Cholesterol Levels, Maintain Bowel Health & Control Blood Sugar Levels

Updated on July 17, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

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10. Elderberries

In 1 cup (145 grams) of elderberries, there are 106 calories, 1 gram of total fat, 9 milligrams of sodium, 27 grams of total carbohydrates, 10 grams of dietary fiber and 1 gram of protein. For vitamins, there is 870 IU of vitamin A (17% of daily value), 52.2 milligrams of vitamin C (87% of daily value), .1 milligrams of thiamin (7% of daily value), .1 milligrams of riboflavin (5% of daily value), .7 milligrams of niacin (4% of daily value), .3 milligrams of vitamin B6 (17% of daily value), 8.7 micrograms of folate (2% of daily value) and .2 milligrams of pantothenic acid (2% of daily value).

For minerals, there are 55.1 milligrams of calcium (6% of daily value), 2.3 milligrams of iron (13% of daily value), 7.3 milligrams of magnesium (2% of daily value), 56.6 milligrams of phosphorus (6% of daily value), 406 milligrams of potassium (12% of daily value), .2 milligrams of zinc (1% of daily value), .1 milligrams of copper (4% of daily value), .9 micrograms of selenium (1% of daily value). For fatty acids, there are 123 milligrams of the omega-3 fatty acids and 235 milligrams of the omega-6 fatty acids per serving size.

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9. Avocado

In one avocado (201 grams), there are 322 calories, 29 grams of total fat, 14 milligrams of sodium, 17 grams of total carbohydrates, 13 grams of dietary fiber, 1 gram of sugar and 4 grams of protein. For vitamins, there is 293 IU of vitamin A (6% of daily value), 20.1 milligrams of vitamin C (33% of daily value), 4.2 milligrams of vitamin E (21% of daily value), 42.2 micrograms of vitamin K (53% of daily value), .1 milligrams of thiamin (9% of daily value), .3 milligrams of riboflavin (15% of daily value), 3.5 milligrams of niacin (17% of daily value), .5 milligrams of vitamin B6 (26% of daily value), 163 micrograms of folate (41% of daily value), 2.8 milligrams of pantothenic acid (28% of daily value), 28.5 milligrams of choline and 1.4 milligrams of betaine.


For minerals, there are 24.1 milligrams of calcium (2% of daily value), 1.1 milligrams of iron (6% of daily value), 58.3 milligrams of magnesium (15% of daily value), 105 milligrams of phosphorus (10% of daily value), 975 milligrams of potassium (28% of daily value), 1.3 milligram of zinc (9% of daily value), .4 milligrams of copper (19% of daily value), .3 milligrams of manganese (14% of daily value), .8 micrograms of selenium (1% of daily value) and 14.1 micrograms of fluoride. For total omega fatty acids, there is 221 milligrams of the omega-3 fatty acids and 3,396 milligrams of the omega-6 fatty acids.

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8. Kellogg's All-Bran with Extra Fiber Cereal

In 1 ounce (28 grams), there are 54 calories, 1 gram of total fat, 133 milligrams of sodium, 22 grams of total carbohydrates, 14 grams of dietary fiber and 3 grams of protein. For vitamins, there is 573 IU of vitamin A (11% of daily value), 7 milligrams of vitamin C (12% of daily value), 58.8 IU of vitamin D (15% of daily value), .6 milligrams of vitamin E (3% of daily value), .5 micrograms of vitamin K (1% of daily value), .4 milligrams of thiamin (28% of daily value), .5 milligrams of riboflavin (28% of daily value), 5.6 milligrams of niacin (28% of daily value), 2.2 milligrams of vitamin B6 (112% of daily value), 118 micrograms of folate (29% of daily value), 6.7 micrograms of vitamin B12 (112% of daily value), .4 milligrams of pantothenic acid (4% of daily value) and 13.8 milligrams of choline.

For minerals, there are 116 milligrams of calcium (12% of daily value), .5 milligrams of iron (28% of daily value), 95.2 milligrams of magnesium (24% of daily value), 252 milligrams of phosphorus (25% of daily value), 294 milligrams of potassium (8% of daily value), 1.7 milligrams of zinc (11% of daily value), .2 milligrams of copper (8% of daily value), 2 milligrams of manganese (102% of daily value) and 2.6 micrograms of selenium (4% of daily value). For fatty acids, there are 34.7 milligrams of omega-3 fatty acids and 580 milligrams of the omega-6 fatty acids per serving.

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7. Wheat Bran, Crude

In 1 cup (58 grams) of crude wheat bran, there are 125 calories, 2 grams of total fat, 1 milligram of sodium, 37 grams of total carbohydrates, 25 grams of dietary fiber and 9 grams of protein. For vitamins, there are .9 milligrams of vitamin E (4% of daily value), 1.1 micrograms of vitamin K (1% of daily value), .3 milligrams of thiamin (20% of daily value), .3 milligrams of riboflavin (20% of daily value), 7.9 milligrams of niacin (39% of daily value), .8 milligrams of vitamin B6 (38% of daily value), 45.8 micrograms of folate (11% of daily value), 1.3 milligrams of pantothenic acid (13% of daily value) and 43.1 milligrams of choline.

For minerals, there are 42.3 milligrams of calcium (4% of daily value), 6.1 milligrams of iron (34% of daily value), 354 milligrams of magnesium (89% of daily value), 588 milligrams of phosphorus (59% of daily value), 686 milligrams of potassium (20% of daily value), 4.2 milligrams of zinc (28% of daily value), .6 milligrams of copper (29% of daily value), 6.7 milligrams of manganese (333% of daily value) and 45 micrograms of selenium (64% of daily value). For fatty acids, there are 96.9 milligrams of the omega-3 fatty acids and 1,183 milligrams of the omega-6 fatty acids per serving.

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6. Black Beans

In 1 cup (194 grams) of unsalted, fresh black beans, there are 662 calories, 3 grams of total fat, 10 milligrams of sodium, 121 grams of total carbohydrates, 29 grams of dietary fiber, 4 grams of sugar and 42 grams of protein. For vitamins, there are .4 milligrams of vitamin E (2% of daily value), 10.9 micrograms of vitamin K (14% of daily value), 1.7 milligrams of thiamin (116% of daily value), .4 milligrams of riboflavin (22% of daily value), 3.8 milligrams of niacin (19% of daily value), .6 milligrams of vitamin B6 (28% of daily value), 861 micrograms of folate (215% of daily value), 1.7 milligrams of pantothenic acid (17% of daily value) and 129 milligrams of choline.


For minerals, there are 239 milligrams of calcium (24% of daily value), 9.7 milligrams of iron (54% of daily value), 332 milligrams of magnesium (83% of daily value), 683 milligrams of phosphorus (68% of daily value), 2,877 milligrams of potassium (82% of daily value), 7.1 milligrams of zinc (47% of daily value), 1.6 milligrams of copper (82% of daily value), 2.1 milligrams of manganese (103% of daily value) and 6.2 micrograms of selenium (9% of daily value). For fatty acids, there are 539 milligrams of the omega-3 fatty acids and 644 milligrams of the omega-6 fatty acids per one 194 gram serving size.

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5. Garbanzo Beans, Chickpeas

In 1 cup (200 grams) of garbanzo beans, there are 428 calories, 12 grams of total fat, 1 gram of saturated fat, 48 milligrams of sodium, 121 grams of total carbohydrates, 35 grams of dietary fiber, 21 grams of sugar and 39 grams of proteins. For vitamins, there is 134 IU of vitamin A (3% of daily value), 8 milligrams of vitamin C (13% of daily value), 1.6 milligrams of vitamin E (8% of daily value), 18 micrograms of vitamin K (22% of daily value), 1 milligram of thiamin (64% of daily value), .4 milligrams of riboflavin (25% of daily value), 3.1 milligrams of niacin (15% of daily value), 1.1 milligrams of vitamin B6 (54% of daily value), 1,114 micrograms of folate (279% of daily value), 3.2 milligrams of pantothenic acid (32% of daily value) and 190 milligrams of choline.


For minerals, there are 210 milligrams of calcium (21% of daily value), 12.5 milligrams of iron (69% of daily value), 230 milligrams of magnesium (58% of daily value), 732 milligrams of phosphorus (73% of daily value), 1,750 milligrams of potassium (50% of daily value), 6.9 milligrams of zinc (46% of daily value), 1.7 milligrams of copper (85% of daily value), 4.4 milligrams of manganese (220% of daily value) and 16.4 micrograms of selenium (23% of daily value). There is 127 micrograms of molybdenum per serving size. For fatty acids, there are 202 milligrams of the omega-3 fatty acids and 5,186 milligrams of the omega-6 fatty acids in each 1 cup (200 grams) serving size.

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4. Chia Seeds

In 100 grams of chia seeds, there are 490 calories, 31 grams of total fat, 3 grams of saturated fat, 19 milligrams of sodium, 44 grams of total carbohydrates, 38 grams of dietary fiber and 16 grams of protein. There are no known vitamins in chia seeds. For minerals, there are 631 milligrams of calcium (63% of daily value), 948 milligrams of phosphorus (95% of daily value), 160 milligrams of potassium (5% of daily value), 3.5 milligrams of zinc (23% of daily value), .2 milligrams of copper (9% of daily value) and 2.2 milligrams of manganese (108% of daily value). For fatty acids, there are 17,552 milligrams of the omega-3 fatty acids and 5,785 milligrams of the omega-6 fatty acids per serving.

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3. Dried Basil

In one 100 grams serving size of dried basil, there are 251 calories, 4 grams of total fat, 34 milligrams of sodium, 61 grams of total carbohydrates, 40 grams of dietary fiber and 14 grams of protein. For vitamins, there is 9,376 IU of vitamin A (188% of daily value), 61.2 milligrams of vitamin C (102% of daily value), 7.5 milligrams of vitamin E (37% of daily value), 1,715 micrograms of vitamin K (2,143% of daily value), .1 milligrams of thiamin (10% of daily value), .3 milligrams of riboflavin (19% of daily value), 6.9 milligrams of niacin (35% of daily value), 2.3 milligrams of vitamin B6 (116% of daily value), 274 micrograms of folate (69% of daily value), 54.9 milligrams of choline and 16.1 milligrams of betaine.


For minerals, there are 2,113 milligrams of calcium (211% of daily value), 42 milligrams of iron (233% of daily value), 422 milligrams of magnesium (106% of daily value), 490 milligrams of phosphorus (49% of daily value), 3,433 milligrams of potassium (98% of daily value), 5.8 milligrams of zinc (39% of daily value), 1.4 milligrams of copper (68% of daily value), 3.2 milligrams of manganese (158% of daily value) and 2.8 micrograms of selenium (4% of daily value). For fatty acids, there are 1,509 milligrams of the omega-3 fatty acids and 659 milligrams of the omega-6 fatty acids.

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2. Lentils

In 1 cup (192 grams) of lentils, there are 678 calories, 2 grams of total fat, 12 milligrams of sodium, 115 grams of total carbohydrates, 59 grams of dietary fiber, 4 grams of sugar and 50 grams of protein. For vitamins, there is 74.9 IU of vitamin A (1% of daily value), 8.4 milligrams of vitamin C (14% of daily value), .9 milligrams of vitamin E (5% of daily value), 9.6 micrograms of vitamin K (12% of daily value), 1.7 milligrams of thiamin (112% of daily value), .4 milligrams of riboflavin (24% of daily value), 5 milligrams of niacin (25% of daily value), 1 milligram of vitamin B6 (52% of daily value), 920 micrograms of folate (230% of daily value), 4.1 milligrams of pantothenic acid (41% of daily value) and 185 milligrams of choline.


For minerals, there are 108 milligrams of calcium (11% of daily value), 14.5 milligrams of iron (80% of daily value), 234 milligrams of magnesium (59% of daily value), 866 milligrams of phosphorus (87% of daily value), 1,833 milligrams of potassium (52% of daily value), 9.2 milligrams of zinc (61% of daily value), 1 milligram of copper (50% of daily value), 2.6 milligrams of manganese (128% of daily value) and 15.9 micrograms of selenium (23% of daily value). There are no fatty acids in lentils.

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1. Corn Bran, Crude

In 1 cup (76 grams) of crude corn bran, there are 170 calories, 1 gram of total fat, 5 milligrams of sodium, 65 grams of total carbohydrates, 60 grams of dietary fiber and 6 grams of protein. For vitamins, there is 54 IU of vitamin A (1% of daily value), .3 milligrams of vitamin E (2% of daily value), .1 milligram of riboflavin (4% of daily value), 2.1 milligrams of niacin (10% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 3 micrograms of folate (1% of daily value), .5 milligrams of pantothenic acid (5% of daily value), 13.8 milligrams of choline and 3.5 milligrams of betaine.

For minerals, there are 31.9 milligrams of calcium (3% of daily value), 2.1 milligrams of iron (12% of daily value), 48.6 milligrams of magnesium (12% of daily value), 54.7 milligrams of phosphorus (5% of daily value), 33.4 milligrams of potassium (1% of daily value), 1.2 milligrams of zinc (8% of daily value), .2 milligrams of copper (9% of daily value), .1 milligrams of manganese (5% of daily value) and 12.5 micrograms of selenium (18% of daily value). For fatty acids, there are 9.9 milligrams of the omega-3 fatty acids and 310 milligrams of the omega-6 fatty acids per serving size.

In conclusion, wheat bran, corn bran, chia seeds, black beans, garbanzo beans, elderberries, lentils, dried basil, Kellogg's All-Bran with Extra Fiber Added Cereal and avocados are all great sources of dietary fiber. Other notable sources include blackberries, raspberries, raisins, apples, grapefruits, pears, strawberries, oranges, artichokes, edamame, lima beans, spinach, corn, brussels sprouts, broccoli, English muffins, barley, fiber one cereals in general, navy beans, and kidney beans. There is no Recommended Daily Allowance (RDA) for dietary fiber.


However, individuals should still consume between 25 and 35 grams each day consisting of both soluble and insoluble dietary fiber. This certainly depends on age groups. One major symptom to an inadequate intake of fiber is constipation. Likewise, too much fiber can lead to stomach bloating, abdominal pain, diarrhea, and stomach cramps. With diets of over 20 grams of dietary fiber, it is recommended for individuals to be consuming an adequate amount of fluids as well. Drinking water to maintain hydration is important for fiber to work the best for the human body.

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References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Berkoff, N. (2008). Nutrition basics: study unit. Scranton, Pennsylvania: Penn Foster, Inc.


Biagioli, B. (2012). Advanced concepts of personal training. Coral Gables, Florida: National Council on Strength & Fitness.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

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© 2018 James Foglio

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