Top 10 fibre rich foods - the ultimate list

 

Recommended fibre intake for teenagers and adults

14-18 years:  Men 31 g  - Women 25 g

19–50 years:  Men 38 g  - Women 25 g

50+ years: Men 30 g   - Women 21g

 

Foods rich in fibre 

1. Beans

Kidney beans

Pinto beans

Black beans

Aduki beans

Edamame

 

2. Pulses

Lentils

Chickpeas

Split pea

 

3. Grains

Oats - 16.5 grams per cup of raw oats

Barley

Quinoa

Popcorn

Brown rice

 

4. Dried fruits

Dates

Figs

Apricots

 

5. Nuts

Almonds

Pistachio 10.6 g

Coconut (fresh) 9 g

Walnuts 6.7 g

 

6. Seeds

Chia seeds

Flaxseed

Sunflower seeds 8.6 g

Pumpkin seeds 6 g

 

7. Wholegrain pasta and bread

Whole-wheat pasta

Whole-wheat bread

8. Vegetables

Avocado

Beetroot

Broccoli

Carrots

Artichoke

Brussel Sprouts

Kale

Spinach

 

9. Fruits

Blueberries

Raspberries

Strawberries

Pears

Banana