Fibre is one of the most straightforward nutrition upgrades available, and it shows up in surprising places beyond bran and beans. Below are the highest-fibre foods from our database, ranked per 100g.
Flaxseed — the top-ranked source
| Total Fat | 37.3 g |
|---|---|
| Saturated Fat | 3.28 g |
| Sodium | 36.7 mg |
| Potassium | 793 mg |
| Total Carbohydrate | 34.4 g |
| Dietary Fiber | 23.1 g |
| Total Sugars | 1.6 g |
| Protein | 18 g |
If you want a practical starting point for eating more Dietary Fibre, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Dietary Fibre amount per 100g g drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Dietary Fibre compound page to understand absorption, forms and interactions.
Top 15 Dietary Fibre foods
- Flaxseed — 23.1 g per 100g (83% DV). Thiamine, magnesium, lignans
- Turmeric — 22.7 g per 100g (81% DV). Manganese, iron, curcumin
- Barley — 15.6 g per 100g (56% DV). Beta-glucan fibre, manganese, selenium
- Sesame Seeds — 11.8 g per 100g (42% DV). Calcium, lignans, magnesium
- Dark Chocolate (70–85%) — 10.9 g per 100g (39% DV). Iron, magnesium, copper
- Buckwheat — 10.3 g per 100g (37% DV). Manganese, magnesium, copper
- Oats — 10.1 g per 100g (36% DV). Manganese, phosphorus, magnesium
- Almonds — 9.27 g per 100g (33% DV). Vitamin E, magnesium, manganese
- Pinto Beans — 9.00 g per 100g (32% DV). Folate, fibre, plant protein
- Hazelnuts — 8.41 g per 100g (30% DV). Vitamin E, magnesium, manganese
- Kidney Beans — 7.40 g per 100g (26% DV). Folate, iron, magnesium
- Sunflower Seeds — 7.22 g per 100g (26% DV). Vitamin E, magnesium, selenium
- Pistachios — 6.97 g per 100g (25% DV). Vitamin B6, potassium, magnesium
- Peanut Butter — 6.32 g per 100g (23% DV). Niacin, vitamin E, magnesium (natural
- Quinoa — 6.30 g per 100g (22% DV). Manganese, magnesium, folate (values for cooked)
How to actually eat more Dietary Fibre
A handful of additions usually move the needle more than a full diet reset. Dietary Fibre is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Gut Health hub and the Dietary Fibre compound page.
Common questions
How much Dietary Fibre do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Dietary Fibre effectively. Supplements are useful for filling confirmed gaps.