Foods high in Fiber, total dietary

This list ranks foods by grams of dietary fiber per 100 grams, and because dried spices, seeds, and bran concentrate fiber into very little weight, some of the highest-ranked entries are foods eaten only in small amounts, like ground spices, rather than everyday staples. Fiber is the part of plant carbohydrate the body cannot digest, and higher intake is associated with lower LDL cholesterol, reduced cardiovascular disease risk, lower type 2 diabetes risk, and lower rates of colorectal cancer and diverticular disease. Most adults need 25 to 30 grams of fiber a day, but most Americans get only about half that, making fiber one of the most consistently underconsumed nutrients in the diet — nearly everyone stands to benefit from paying attention to it. Realistic, everyday sources like oats, lentils, whole grains, and fruit contribute meaningfully more fiber to an actual day's eating than a pinch of a fiber-dense spice ever would. When using this list, weigh a food's ranking against how much of it you would realistically eat, and increase fiber gradually rather than all at once, since a sudden jump in intake can cause temporary gas, bloating, or cramping.