Anyone who hears you have a professional interest in dietary fiber eventually asks, “OK, so what is the absolute highest fiber food I can eat?” That’s a tricky question, since portion size, storage method and preparation can all alter fiber content. And since we (should) eat a variety of foods – why focus on just one food for all of your fiber?
But – this question actually can be answered! The source: USDA’s SR23 – Reports by Single Nutrients. These reports allow you to search foods with certain nutrients either alphabetically or by nutrient content. If you download the pdf of “Total dietary fiber” sorted by nutrient content, you might learn that the “highest fiber food” is….BARLEY!
The list is extensive (24 pages of fiber!) – but the highest fiber foods go like this:
- 1 cup Barley, pearled, raw = 31.2 grams fiber
- 1 cup Bulgur, dry = 25.6 grams fiber
- 1 cup Beans, navy, mature seeds, cooked, boiled, without salt = 19.1 grams fiber
- 1 cup Beans, baked, canned, with franks = 17.9 grams fiber
- 1 cup Peas, split, mature seeds, cooked, boiled, without salt = 16.3 grams fiber
The first vegetable to get a mention are Artichokes, 1 cup = 14.4 grams fiber. The first fruit is dates, 1 cup = 14.2 grams fiber. The list goes on and on – but if you’re into fiber, it makes for good reading!