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Discover 10 Foods Rich In Fiber

What foods are rich in fiber to lower cholesterol, aid digestion, and prevent constipation? Popcorn, flaxseed, coconut... Learn more in our interactive infographic.
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Fiber Foods

Chia seeds / dried

Chia seeds
Fiber per 100g:
34.4 mg
total
138% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
111% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
91% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
91% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
91% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
115% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
115% of AI(Adequate Intake) ?
for men, 70+ yrs
138% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
132% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
132% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
138% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
138% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
164% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
164% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Flaxseed

Flaxseed
Fiber per 100g:
27.3 mg
total
109% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
88% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
72% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
72% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
72% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
91% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
91% of AI(Adequate Intake) ?
for men, 70+ yrs
109% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
105% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
105% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
109% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
109% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
130% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
130% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Turmeric / spices, ground

Turmeric
Fiber per 100g:
22.7 mg
total
91% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
73% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
60% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
60% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
60% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
76% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
76% of AI(Adequate Intake) ?
for men, 70+ yrs
91% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
87% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
87% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
91% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
91% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
108% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
108% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Pumpkin seeds / roasted

Pumpkin seeds
Fiber per 100g:
18.4 mg
total
74% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
59% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
48% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
48% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
48% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
61% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
61% of AI(Adequate Intake) ?
for men, 70+ yrs
74% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
71% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
71% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
74% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
74% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
88% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
88% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Sesame seeds / whole, roasted & toasted

Sesame seeds
Fiber per 100g:
16.9 mg
total
68% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
55% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
44% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
44% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
44% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
56% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
56% of AI(Adequate Intake) ?
for men, 70+ yrs
68% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
65% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
65% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
68% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
68% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
80% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
80% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Coconut / dried (dessicated)

Coconut
Fiber per 100g:
16.3 mg
total
65% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
53% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
43% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
43% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
43% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
54% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
54% of AI(Adequate Intake) ?
for men, 70+ yrs
65% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
63% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
63% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
65% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
65% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
78% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
78% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Popcorn / microwave, low fat & sodium

Popcorn
Fiber per 100g:
14.2 mg
total
57% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
46% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
37% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
37% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
37% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
47% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
47% of AI(Adequate Intake) ?
for men, 70+ yrs
57% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
55% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
55% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
57% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
57% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
68% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
68% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Goji berries / dried

Goji berries
Fiber per 100g:
13 mg
total
52% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
42% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
34% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
34% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
34% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
43% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
43% of AI(Adequate Intake) ?
for men, 70+ yrs
52% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
50% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
50% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
52% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
52% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
62% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
62% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Almonds

Almonds
Fiber per 100g:
12.5 mg
total
50% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
40% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
33% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
33% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
33% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
42% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
42% of AI(Adequate Intake) ?
for men, 70+ yrs
50% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
48% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
48% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
50% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
50% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
60% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
60% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Foods

Hazelnuts / blanched

Hazelnuts
Fiber per 100g:
11 mg
total
44% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
35% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
29% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
29% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
29% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
37% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
37% of AI(Adequate Intake) ?
for men, 70+ yrs
44% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
42% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
42% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
44% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
44% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
52% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
52% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
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Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate; used when an RDA cannot be determined.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs