Dietary Fiber

Supports digestion and fullness. The Daily Value is 28 g.

Richest source in our database: Corn Bran, Crude (79 g per 100 g). Read the full high fiber foods: what to eat and how much guide.

Daily Value (DV) 28 g

Unit g per 100 g

Guidance Getting enough of this nutrient is generally important.

Understanding dietary fiber

What it does

Dietary fiber is the part of plant foods the body cannot digest, and it supports healthy digestion and regular bowel movements. Soluble fiber can help lower LDL cholesterol and steady blood sugar, while insoluble fiber adds bulk that keeps things moving. Fiber also feeds beneficial gut bacteria.

When intake falls short

Most Americans fall well short: average intake is around 16 grams a day, and roughly 95 percent of people do not reach recommended amounts. Low fiber intake is linked to constipation and, over the long term, a higher risk of heart disease and type 2 diabetes. Anyone eating few whole plant foods is likely under-consuming fiber.

Absorption & pairing

Fiber itself is not absorbed; instead it slows digestion, which is why increasing it gradually and drinking enough water helps avoid bloating and gas. Fermentable fibers are broken down by gut bacteria into short-chain fatty acids that nourish the gut lining.

Food-first strategy

Build the day around beans, lentils, whole grains, fruits, vegetables, nuts and seeds to close the fiber gap. A cup of cooked beans, a pear with the skin, or a bowl of oats each adds several grams toward the 28-gram Daily Value. Leaving skins on produce and choosing whole grains over refined makes the target much easier to reach.

There are two main types of fiber, soluble and insoluble, and most plant foods contain a mix. Gut bacteria ferment certain fibers into compounds that help feed the cells lining the colon. Beans are among the most fiber-dense everyday foods, often supplying 10 grams or more per cooked cup.

Foods highest in dietary fiber

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.