Best Sources of Dietary Fiber - Complex Carbs
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Carbs in Food
Glycemic Index GI of Carbs
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Best Sources of Dietary Fiber

Dietary Fiber - Types of Dietary Fiber - Fiber Benefits - Daily Fiber Needs - Fiber & Weight Loss
What Are Carbohydrates? - Carbohydrate Science - Synthesis of Carbohydrates - Monosaccharides
Disaccharides - Oligosaccharides - Polysaccharides - Complex Carbs - Simple Carbs - Benefits of Carbs

The best way to get enough fiber is to eat a variety of higher-fiber whole foods, like fruit, vegetables, whole grains, nuts, seeds and beans. For a selection of high fiber foods - see "Best Sources of Fiber", below. Although fiber supplements may be a feasible alternative, whether they can replicate all the benefits of fiber from food remains an open question.

How Much Fiber is Enough?

Nutrition recommendations for daily needs are for 20-35 grams total of all types of dietary fiber per day.

See also: Dietary Fiber Daily Recommended Amount

Table 1. Best Sources of Dietary Fiber

Food (Serving Size) Total Fiber (Soluble) grams
Haricot Beans, dry (25g)
Kidney Beans, dry (25g)
Soy Beans, dry (25g)

All Bran (30g)
Shredded Wheat (2)
Bread, High-Bran (1 slice)
Bread, wholemeal (1 slice)
Oatmeal (1/3 cup)
Oatbran (1/3 cup)
Pasta, dry, wholewheat (50g)

Broccoli (1/2 cup)
Brussels Sprouts (60g)
Peas, frozen (60g)
Parsnips (60g)
Spinach (1/2 cup)

Apple (1 medium)
Apricots, dried (30g)
Blackcurrants (100g)
Figs, dried (30g)
Mango (1 medium)
Orange (1 medium)
Pear (1 medium)
Prunes (6 medium)

Almonds, oil-roasted (50g)
Peanuts, dry roasted (50g)
4.3g (2.0)
4.0g (1.8)
4.0g (1.7)

3.7g (1.2)
4.5g (1.0)
2.8g (0.6)
2.0g (0.8)
2.8g (1.3)
4.4g (2.0)
4.2g (1.0)

2.6g (1.1)
2.5g (1.3)
3.0g (1.0)
3.0g (1.7)
2.1g (0.5)

3.6g (1.2)
2.5g (1.5)
3.5g (1.6)
2.5g (1.3)
4.9g (3.0)
2.9g (1.8)
3.5g (1.2)
8.0g (3.0)

5.5g (n/a)
4.0g (n/a)

Compiled by Carbs-information.com

 

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Carbohydrate in Foods
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Carbs in Food cont/
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Carbs-Information.com provides general information about different types of carbohydrate, like monosaccharides, disaccharides, oligosaccharides, polysaccharides, as well as nutritional value of carbohydrates, carb-content of foods, plus details of GI values of all food groups, plus advice about diabetes, impaired glucose tolerance and insulin resistance. But no information is intended as a substitute for medical advice. Copyright 2003-2018.