Fibre-rich foods: what they contain and why fibre matters
Dietary fibre comprises intrinsic plant carbohydrate polymers with three or more monomeric units that escape enzymatic digestion in the human small intestine [WHO]. Soluble fractions dissolve in aqueous environments to create viscous matrices that slow luminal diffusion and gastric emptying [ICMR-NIN]. Insoluble fractions remain structurally intact throughout transit, contributing to physical bulk and stimulation of colonic motility [WHO].
Last reviewed: 2026-09-05
How much fibre is in common foods
Values represent grams of total dietary fibre per 100 g of edible portion.
| Food | Fibre per 100 g | Source |
|---|---|---|
| Chia seeds (raw, dry) | 34.4 g | USDA |
| Flaxseed (alsi) (raw, whole) | 27.3 g | USDA |
| Bengal gram (whole chana) (raw, dry) | 25.2 g | ICMR-NIN |
| Kidney beans (rajma) (raw, dry) | 24.9 g | USDA |
| Black gram (urad whole) (raw, dry) | 20.4 g | ICMR-NIN |
| Lentils (masoor whole) (raw, dry) | 16.7 g | ICMR-NIN |
| Bengal gram dal (split chana) (raw, dry) | 15.3 g | ICMR-NIN |
| Almonds (raw) | 12.5 g | USDA |
| Pearl millet (bajra) (raw, whole grain) | 11.5 g | ICMR-NIN |
| Finger millet (ragi) (raw, whole grain) | 11.2 g | ICMR-NIN |
| Whole wheat flour (raw) | 11.2 g | ICMR-NIN |
| Rolled oats (raw, dry) | 10.4 g | USDA |
| Black beans (boiled) | 8.7 g | USDA |
| Guava (raw, with skin and seeds) | 8.5 g | ICMR-NIN |
| Lentils (boiled) | 7.9 g | USDA |
| Green peas (raw) | 7.8 g | ICMR-NIN |
| Chickpeas (chana) (boiled) | 7.6 g | USDA |
| Kidney beans (rajma) (boiled) | 6.4 g | USDA |
| Okra (bhindi) (raw) | 3.6 g | ICMR-NIN |
| Pear (raw, with skin) | 3.1 g | USDA |
| Carrot (raw) | 2.8 g | USDA |
| Beetroot (raw) | 2.8 g | USDA |
| Broccoli (raw) | 2.6 g | USDA |
| Apple (raw, with skin) | 2.4 g | USDA |
| Spinach (palak) (raw) | 2.2 g | USDA |
| Cauliflower (raw) | 2 g | USDA |
Fibre and your blood tests
Dietary fibre has a well-documented relationship with blood cholesterol and blood glucose. If you have a lab report, ReadMyReport explains what those numbers mean for you.
Frequently asked questions
- What is the physiological difference between soluble and insoluble fibre?
- Soluble fibres dissolve in aqueous environments to yield viscous gels, delaying gastric emptying and slowing small-intestinal glucose diffusion, whereas insoluble fibres do not dissolve, resist complete fermentation, and contribute to fecal bulk by retaining water within their matrix [ICMR-NIN].
- What intake level of dietary fibre is stated by the World Health Organization?
- The World Health Organization establishes a minimum population nutrient intake goal of 25 g per day of dietary fibre from whole foods for adults [WHO].
- What types of fibre are present in oats?
- Oats contain the soluble non-starch polysaccharide beta-glucan alongside insoluble polymers such as cellulose and hemicellulose, providing a combined total dietary fibre content of 10.4 g per 100 g in dry rolled oats [USDA].
- Why does dietary fibre content differ between raw and boiled legumes?
- Boiling legumes causes water uptake that dilutes nutrient mass per unit weight; consequently, dry kidney beans contain 24.9 g of dietary fibre per 100 g, while boiled kidney beans contain 6.4 g of dietary fibre per 100 g [USDA].
- How does peeling fruit affect its dietary fibre composition?
- Fruit skins contain structural polysaccharides such as cellulose and insoluble pectins; for instance, raw unpeeled apple contains 2.4 g of fibre per 100 g, whereas peeled raw apple flesh contains 1.3 g per 100 g [USDA].
- How do anaerobic bacteria in the human colon process dietary fibre?
- Colonic microbiota ferment soluble and non-digestible oligosaccharide fractions into short-chain fatty acids—primarily acetate, propionate, and butyrate—which provide an oxidative fuel substrate for colonocytes [WHO].
Sources
- USDA FoodData Central — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- ICMR-NIN — Indian Food Composition Tables 2017, National Institute of Nutrition. https://www.nin.res.in/
- WHO — World Health Organization — Guideline: Carbohydrate intake for adults and children, 2023. https://www.who.int/