The following subset are some of the highest fiber foods. I tried to pick some foods from the database that are recognizable and accessible.
All of the following are very high in Fiber. Anything that has 4g of fiber per 200 calorie portion, can be considered high in fiber, as this would allow you to meet and exceed the daily recommendation: 13g of fiber per 1000 calories consumed. .10g of fiber in a 200 calorie portion should be considered very high in fiber. If you averaged 10g/200 cals throughout the day, you would reach 100g of fiber per day, which would surpass any fiber recommendation. In this table, we're just showing some the very highest fiber densities. And if you like, use our tool to calculate more nutritional densities.
*Data comes from the United States Department of Agriculture's Food Composition Database.
|Yellow snap beans||22g|
|Great northern beans||12g|
|Silk plus fiber||10g|
* These foods have extremely low calorie counts. This means that you would need to eat very large quantities of these foods to reach 200 calories and the fiber rating mentioned.
** Fiber One makes a number of different high fiber cereals. The one in this table, is the very highest one. Many of the other fiber one cereals don't have anywhere near that fiber density.
And don't forget, if you are using these ingredients in a recipe, the overall fiber density of the recipe will be affected by other ingredients. For example, if you bake 200 calories of Cauliflower with 1 TBS of Olive oil, the fiber density of the overall recipe decreases by almost 33% because olive oil has 0 fiber. Of course, this is okay, and to be expected, but something you'll want to keep in mind as you push the envelope.
Fiber comes in 2 forms: Soluble and Insoluble. Soluble Fiber, though more rare, is useful for lowering LDL Cholesterol. Here is a table of Soluble Fiber calculated to 200 calories for each entry:
|Food||200 calories, Soluble Fiber|
Quite notably, the highest soluble fiber sources are Turnip Greens, collard green. Green leafs tend to be low density, hence the 200 calories mentioned above, represent very large quantities of those greens, making it hard to consume large enough quantities. When choosing fiber sources, you have to consider how easy it is to prepare and consume. The easiest to cook and consume are oranges and green beans. Green beans can be boiled pretty easily, while oranges can be eaten as a snack.