What Are the Top Five Foods High in Fiber?


Quick Answer

Five of the top highest-fiber foods are bran, beans, berries, whole grains and sweet peas. Bran contains anywhere between 6 to 22 grams of fiber per ounce depending on the variety, while beans average 16 grams per cup. Cow peas, also known as blackeyes, contain 11 grams per cup.

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Full Answer

High fiber intake is linked to the treatment and prevention of constipation and other bowel issues, decreasing blood cholesterol levels and improving cardiovascular health, and increasing satiety, preventing weight gain. Many whole plant foods are high in both soluble and insoluble fiber.

Oat bran is an excellent source of soluble fiber, containing 12 grams per ounce. Corn bran contains insoluble fiber at 22 grams per ounce.

Beans are loaded with both fiber and nutrients, making them a staple food in multiple cultures. Cooked navy beans and small white beans contain the most fiber at 19 grams per cup. Beans can easily be added to a diet by using them as a meat replacement in recipes. To prevent bloating and gas, beans should be introduced to a diet slowly.

Pea fiber is a common supplement added to foods to boost the amount of fiber they contain. Cooked split peas contain 16 grams per cup. Fresh, frozen and dried peas are packed with additional nutrients.

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