High Fibre Foods List
The best high-fibre foods to help you reach your daily 30g goal. All values are per 100g.
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Top 20 Highest Fibre Foods
| Food | Fibre per 100g |
|---|---|
| Psyllium husk | 80.0g |
| Wheat bran | 42.8g |
| Chia seeds | 34.4g |
| Flaxseed | 27.3g |
| Rye crispbread | 16.5g |
| Popcorn, air-popped | 14.5g |
| Almonds | 12.5g |
| Dark chocolate (70–85%) | 10.9g |
| Pistachios | 10.6g |
| Oats, rolled (dry) | 10.1g |
| Figs, dried | 9.8g |
| Hazelnuts | 9.7g |
| Black beans, cooked | 8.7g |
| Sunflower seeds | 8.6g |
| Peanuts | 8.5g |
| Dates, dried | 8.0g |
| Lentils, cooked | 7.9g |
| Chickpeas, cooked | 7.6g |
| Prunes | 7.1g |
| Avocado | 6.7g |
How Much Fibre Do You Need?
The European Food Safety Authority recommends 25g of fibre per day for adults, with many health organizations suggesting 30g or more for optimal digestive health. Most people currently eat just 15-20g per day.
See our guide on how much fibre per day you need for age-specific recommendations.
Tips for Increasing Your Fibre Intake
- Start your day with a high-fibre breakfast like oats or wholemeal toast
- Choose whole grains over refined grains (brown rice, wholemeal bread)
- Add pulses to soups, salads, and main dishes several times per week
- Snack on fruit, nuts, or seeds instead of processed snacks
- Leave the skin on fruits and vegetables when possible
- Track your intake with a fibre calculator
Fiber vs Fibre
Both spellings refer to the same nutrient. "Fibre" is British English, "fiber" is American English. The nutritional value is identical.
Track Your Daily Fibre
Want to know if you're getting enough? Try our free fibre calculator or track your intake with Fibremaxxing.
Also available: Fibremaxxing Telegram bot