The following is the list of foods with high fiber content.

Bran and seeds- These foods are considered to one of the richest ources of fiber. Around 1oz of -
1.   Corn bran, (raw) contains 22g of fiber.

2.   Oat bran(raw) gives 6g of fiber.

3.   Rice bran contains 6 g fiber.

4.   Wheat bran is rich with 12g of fiber.

5.   Just one slice of whole wheat grain bread provides 2g of fiber.

6.   Flaxseed gives 8g of fiber in just 30g.    

7.   A whole wheat pasta contains 6.34g of fiber in 1 cup.


Fruits -The richest and natural source of dietary fiber,especially when consumed with skin.
8.   One medium sized  Apple (with skin)  gives 3.3g of fiber.  

9.   Avocado contains 4.3g of fiber.

10.  One medium banana provides 3g of fiber.

11.  A single cup of blackberries gives 7.6g of fiber.

12.  One cup of breadfruit contains 11.0 g of fiber in it.

13.  A medium guava provides approx 3-4g of fiber.

14.  The fiber content in a medium sized kiwi fruit is 3.39g.

15.  A medium orange  has 4g of fiber.

16.  One large pear is rich with 6.5g of fiber.

17.  8 g of fiber is present in 1 cup of raspberries.

18.  Strawberries provide 3.98g of fiber in 1 cup.


Vegetables and beans- Some of the good sources of vegetables and beans are listed below.
19.  1 medium artichoke gives 10g of fiber.

20.  1 cup of cooked beans provide 14-18g of fiber  

21.  Broccoli, 1cup (cooked)  contains 5g of fiber in it.

22.   A single medium carrot has 2.0g of fiber.

23.   1 cup cauliflower is rich with 5g of fiber.

24.   Potatoes with skin are good sources of fiber. 1 medium sized potato has 4.2g of fiber.

25.   A cup of cooked red cabbage has 4g of fiber.

26.   Sweet corn gives 5.0g of fiber in 1 cup.

27.   One medium sweet potato gives 4g of fiber to the body.

28.   One cup of cooked lentils or say one serving of cooked lentils provide 10-12g of fiber.


Green leves- Not to forget the most imporatnt sources of fiber,the greens.
29.   1 cup of cooked spinach gives 4g of fiber.

30.   Turnip greens contain 5.0g of fiber in 1 cup.  
               
31.   The green mustard leaves are rich with 5g of fiber.


Nuts - Some of the fruits dried or nuts are also a good source of fiber.
32. Almonds have 4.2g of fiber in 1oz.

33. Pistachio nuts provide 3g of fiber in 1oz.    
                 
34. Around 1oz of peanuts contain 2g of dietary fiber.    
                           

Compiled by Rashmi Nandgaonkar.
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