Top 38 Plant-Based Foods High In Fiber - Soluble & Insoluble (List)

Find our what foods are high in fiber.

Fiber only occurs in fruits, vegetables, seeds, nuts, and grains. It is part of the cellular wall of these foods. Fiber can cut cholesterol, lower blood sugar, and may even prevent colon cancer and help you avoid hemorrhoids.

It comes in two varieties, insoluble and soluble, and most plant-based foods contain a mixture of the two. However, all types of soluble fibers slow digestion, so it takes longer for your body to absorb sugar from the foods you eat.

Here is a list of top plant-based foods high in insoluble and soluble fiber:

Note – all the data represent the amount of fiber per 100g. DVs are based on a 2,000-calorie diet for healthy adults.

#1 Chia seeds – 37,7g (151%DV)

#2 Flaxseeds – 27,3g (109%DV)

#3 Barley – 15,6g (62%DV)

#4 Oat bran – 15,4g (62%DV)

#5 Almonds – 11,8g (47%DV)

#6 Sesame Seeds – 11,8g (47%DV)

#7 Pistachios – 10,3g (41%DV)

#8 Pecans – 9,6g (38%DV)

#9 Beans, kidney, california red, mature seeds, cooked, boiled, without salt – 9,3g (37%DV)

#10 Beans, black, mature seeds, cooked, boiled, without salt – 8,7g (35%DV)

#11 Peas, split, mature seeds, cooked, boiled, without salt – 8,3g (33%DV)

#12 Lentils, mature seeds, cooked, boiled, without salt – 7,9g (32%DV)

#13 Chickpeas (garbanzo beans), mature seeds, cooked, boiled, without salt – 7,6g (30%DV)

#14 Lima beans, large, mature seeds, cooked, boiled, without salt – 7,0g (28%DV)

#15 Walnuts – 6,8g (27%DV)

#16 Avocados – 6,7g (27%DV)

#17 Dates – 6,7g (27%DV)

#18 Raspberries – 6,5g (26%DV)

#19 Artichokes – 5,4g (22%DV)

#20 Blackberries – 5,3g (21%DV)

#21 Squash, winter, acorn, cooked, baked, without salt – 4,4g (18%DV)

#22 Brussels Sprouts – 3,8g (15%DV)

#23 Parsnips, cooked, boiled, drained, without salt – 3,6g (14%DV)

#24 Pears, asian, raw – 3,6g (14%DV)

#25 Turnip greens – 3,2g (13%DV)

#26 Figs – 2,9g (12%DV)

#27 Quinoa, cooked – 2,8g (11%DV)

#28 Broccoli – 2,6g (10%DV)

#29 Cauliflower - 2,6g (10%DV)

#30 Bananas – 2,6g (10%DV)

#31 Okra, cooked, boiled, drained, without salt – 2,5g (10%DV)

#32 Sweet potato, cooked, boiled, without skin  – 2,5g (10%DV)

#33 Apple – 2,4g (10%DV)

#34 Oranges – 2,4g (10%DV)

#35 Rice, brown, long-grain, cooked – 1,8g (7%DV)

#36 Mangos, raw – 1,8g (7%DV)

#37 Papayas – 1,8g (7%DV)

#38 Pineapple, raw, all varieties – 1,4g (6%DV)

Source – http://www.yourhealthremedy.com/

Images - pixabay

Music http://bensound.com/

1. Gerri Stratton: Your #11 picture of peas shows the wrong kind! It SAYS split, which are legumes, but the sweet peas shown have FAR less fiber. Replace with a pic of yellow and green SPLIT peas, please.
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Top 38 Plant-Based Foods High In Fiber - Soluble & Insoluble (List)
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