List of Foods Highest in Fiber

Fiber comes in two forms: soluble and insoluble. During digestion, soluble fiber attracts water and turns to gel, which slows digestion. Eating soluble fiber will help you feel fuller for a longer period. Instead of slowing digestion, insoluble fiber speeds up the passage of food as it moves through the stomach and intestines. Eating insoluble fiber can help relieve symptoms of constipation. Soluble fiber is found in nuts, beans, peas, oat bran and some fruits and vegetables. Insoluble fiber is found in whole grains, wheat bran and some vegetables.

Pearled Barley

• According to the USDA National Nutrient Database, 1 cup of raw, pearled barley ranks number one in fiber content. It has more than double the fiber than a cup of whole-grain wheat flour, which ranks ninth on the USDA National Nutrient Database. Barley can be used to make soups or dishes similar to pilaf or couscous.

Bulgur

• Second on the USDA National Nutrient Database list of foods high in fiber is dried bulgur. Bulgur is used in soup, dressings and bakery recipes. It is a form of whole wheat that has been debranned, cracked and partially precooked to speed up the cooking time and make it less tough.

Beans

• After bulgur, beans top the fiber list. Navy beans lead the way, followed by baked beans with franks and red kidney beans. Lentils are next, followed by pinto beans and black beans. Per cup, black beans have a little less than half the fiber as 1 cup of raw, pearled barley. Other beans that rank in the top twenty on the list include refried beans, lima beans, great northern beans and white beans.

Oat Bran

• One cup of oat bran has slightly less fiber than 1 cup of whole-grain wheat flour, making it number eleven on the USDA National Nutrient Database list of foods high in fiber. Oat bran is the outer layer of the oat kernel. It is used in baking and cereal. According to Harvard Health Publication, oat bran may lower cholesterol and reduce the risk of heart disease.

Dates

• Following 1 cup of oat bran and 1 cup of wheat flour on the list of highest-fiber foods is 1 cup of deglet noor dates. While refried beans have less fiber per cup than the three, beans are a better fiber value as you are more likely to eat a cup of beans than a cup of oat bran, wheat flour or dates.

Fiber-Rich Foods

• Other foods that are high in fiber, yet have about 30 to 20 percent less fiber per cup than a cup of pearled barley include: artichokes, pears, raspberries, plums, blackberries, cereal, spinach, peas, Brussels sprouts and mixed frozen vegetables.