Dietary fiber (soluble/insoluble) contributes to transit, satiety, blood sugar control, and feeds the microbiome (prebiotic effects). For guidelines and mechanisms, see the ODS professional fact sheet on fiber.
Top 15 — fiber-rich foods (g/100 g or per serving)
Indicative values; variations by variety, maturity, processing, and cooking. For precise values, consult USDA FoodData Central and Ciqual.
- Chia seeds: ~30–34 g/100 g
- Flax seeds: ~27–30 g/100 g
- Almonds/hazelnuts/walnuts: ~7–15 g/100 g
- Oat/wheat bran: ~10–40 g/100 g (by product)
- Chickpeas/lentils/beans (cooked): ~5–9 g/100 g
- Artichoke: ~8–10 g/100 g
- Avocado: ~6–7 g/100 g
- Raspberries/blackberries: ~5–7 g/100 g
- Pear/apple (with skin): ~2–4 g/100 g (≈ 4–6 g per fruit)
- Sweet potato (cooked): ~3–4 g/100 g
- Quinoa/barley (cooked): ~2–4 g/100 g
- Oat flakes (dry): ~8–10 g/100 g
- Broccoli/cauliflower (cooked): ~2–4 g/100 g
- Whole grain bread: ~6–9 g/100 g (per slice ≈ 2–3 g)
- Prunes/dried figs: ~7–15 g/100 g
Aim for 1–2 servings of legumes/day, 2–3 fruits (with edible skin), 2–3 servings of vegetables, 1 serving of whole grains, and 1 small handful of nuts/seeds.
Tips to optimize intake
- Gradual increase: increase intake gradually to limit bloating.
- Hydration: drink enough to support fiber's effect.
- Diversity: combine soluble/insoluble and resistant starch (legumes, cooled potatoes/rice).
- Preparation: favor whole grains, soaked legumes, and moderate cooking.
- Fermentable: adjust FODMAPs if digestive sensitivity.
Daily guidelines (recommended intake)
Usual guidelines: ≈ 25 g/day (adult) in European reference and ≈ 28–38 g/day per other organizations. See ODS professional synthesis.
| Population | Daily guideline |
|---|---|
| Adults (minimum reference) | ≈ 25 g/day |
| Women (other references) | ≈ 25–28 g/day |
| Men (other references) | ≈ 30–38 g/day |
Risks, interactions, and precautions
- Sudden excess: gas/bloating; increase gradually.
- Medications: some fibers may reduce medication absorption (space doses).
- Associated deficiencies: high fiber intake with restrictive diet can dilute mineral intake; diversify sources.
Fiber is a central lever of dietary quality. Increase gradually, drink enough, and adjust to your digestive tolerance.
Sources and further reading
- Mechanisms, needs, safety: ODS professional fact sheet – Fiber.
- Tables: USDA FoodData Central, Ciqual (ANSES).
