Most new vegans end up getting so much fiber that it takes them time to get used to it, especially since fiber can build up and stay in your system for up to 61 hours!
I made this post for two purposes: To help people lacking fiber find more vegan foods that have it, and to help vegans that are having stomach issues find the foods that are causing them.
To do so, I used the USDA food database to find the amount of fiber for over 120 vegan whole foods.
The lists below on this page are in order of highest fiber to lowest fiber.
How much fiber should you aim for? The general consensus is a minimum of 25 grams of fiber a day for women, and 38 grams for men.
Getting more than that is actually a good thing, but it takes a few weeks for your body to adjust to it. It’s a good idea to transition slowly if you think you’ll have stomach issues.
The Top Vegan Sources of Fiber Per Serving
This first table is in terms of fiber per serving. The one below is in terms of fiber per 100 calories.
If calories are a big concern to you, look at the second table instead.
| Food | Serving | Energy (kcal) | Fiber (g) |
|---|---|---|---|
| Rye grain | 1 cup | 571 | 25.5 |
| Navy beans | 1 cup | 255 | 19.1 |
| Buckwheat groats | 1 cup | 567 | 16.9 |
| Adzuki beans | 1 cup | 294 | 16.8 |
| Oats | 1 cup | 607 | 16.5 |
| Eggplant | 1 eggplant | 137 | 16.4 |
| Lentils | 1 cup | 230 | 15.6 |
| Mung bean | 1 cup | 212 | 15.4 |
| Black beans | 1 cup | 227 | 15 |
| Kidney beans | 1 cup | 225 | 13.1 |
| Wheat flour (whole-grain) | 100 g | 332 | 13.1 |
| Chickpeas | 1 cup | 269 | 12.5 |
| Pumpkin seeds | 1 cup | 285 | 11.8 |
| Durian | 0.5 durian | 442 | 11.4 |
| Chia seeds | 3 tbsp | 146 | 10.3 |
| Fig | 5 large | 237 | 9.3 |
| Avocado | 1 avocado | 227 | 9.2 |
| Fava bean | 1 cup | 187 | 9.2 |
| Lima beans | 1 cup | 209 | 9.2 |
| Coconut meat | 0.25 coconut | 351 | 8.9 |
| White potato | 1 large | 255 | 8.9 |
| Artichoke | 1 large | 76 | 8.7 |
| Sesame seeds | 0.5 cup | 413 | 8.5 |
| Peas | 1 cup | 117 | 8.3 |
| Cowpeas | 1 cup | 160 | 8.2 |
| Date | 5 dates | 332 | 8 |
| Swiss chard | 10 leafs | 91 | 7.7 |
| Blackberry | 1 cup | 62 | 7.6 |
| Soybeans | 1 cup | 254 | 7.6 |
| Spinach | 1 bunch | 78 | 7.5 |
As many might expect, there’s many types of legumes near the top of the list: adzuki, mung, black, kidney, and lentils. This is part of the reason why legumes are known to cause gas and bloating (see why do chickpeas cause gas for more details).
The next best type of food for fiber are whole grains. Rye grain, oats, buckwheat groats, and whole wheat flour are all near the top as well.
Following that is a variety of vegetables like white potatoes, spinach, and lima beans.
Keep in mind that you should try to mix up your fiber sources because you want a mix of soluble fiber and insoluble fiber. For reference, vegetables have a good mix of both fiber types.
The Vegan Foods Highest in Fiber Per 100 Calories
Based on the first table, vegetables aren’t that impressive when it comes to fiber.
However, they are by far the best when you’re trying to maximize fiber while minimizing calorie intake.
The far right column below is the amount of fiber in 100 calories of each food, which may be more or less than a single serving.
| Food | Serving | Energy (kcal) | Fiber (g) | Fiber (g) per 100 calories |
|---|---|---|---|---|
| Rapini | 5 stalks | 21 | 2.6 | 12.38 |
| Blackberry | 1 cup | 62 | 7.6 | 12.25 |
| Mustard greens | 1 cup | 15 | 1.8 | 12 |
| Collard greens | 2.5 cup | 25 | 3 | 12 |
| Raspberry | 10 berries | 10 | 1.2 | 12 |
| Eggplant | 1 eggplant | 137 | 16.4 | 11.97 |
| Artichoke | 1 large | 76 | 8.7 | 11.44 |
| Kale | 2 cup | 15 | 1.7 | 11.33 |
| Celery | 1 stalk | 9 | 1 | 11.11 |
| Water spinach | 1 cup | 11 | 1.2 | 10.90 |
| Cabbage | 1 cup | 22 | 2.2 | 10 |
| Turnip greens | 1 cup | 18 | 1.8 | 10 |
| Radish | 2 large | 3 | 0.3 | 10 |
| Okra | 8 pods | 31 | 3 | 9.67 |
| Spinach | 1 bunch | 78 | 7.5 | 9.61 |
| Lime | 1 lime | 20 | 1.9 | 9.5 |
| Lemon | 1 medium | 17 | 1.6 | 9.41 |
| Asparagus | 4 spears | 13 | 1.2 | 9.23 |
| Green bean | 10 beans | 17 | 1.5 | 8.82 |
| Green bell pepper | 1 large | 33 | 2.8 | 8.48 |
| Swiss chard | 10 leafs | 91 | 7.7 | 8.46 |
| Bamboo shoot | 1 shoot | 17 | 1.4 | 8.23 |
| Guava | 1 fruit | 37 | 3 | 8.10 |
| Red bell pepper | 1 large | 43 | 3.4 | 7.90 |
| Cranberry | 1 cup | 46 | 3.6 | 7.82 |
| Cauliflower | 1 cup | 27 | 2.1 | 7.77 |
| Bok choy | 1 cup | 9 | 0.7 | 7.77 |
| Broccoli | 1 cup | 31 | 2.4 | 7.74 |
| Navy beans | 1 cup | 255 | 19.1 | 7.49 |
| Brussels sprouts | 1 cup | 56 | 4.1 | 7.32 |
Vegetables take up almost every slot on this list. You’ll have to eat 2-4 servings of any of these foods to exceed your RDA, which isn’t too much.
How Fiber Works and Why It’s Important
Fiber is a carbohydrate, it just can’t be digested by the body. It can be fermented in your gut to provide some energy, but not much.
Despite not being useful from an energy point of view, fiber plays a big role in your health, and it’s an important nutrient in your vegan diet.
Fiber:
- Helps regulate appetite and blood sugar
- Is linked to lower risk of heart disease
- Keeps your bowel movements regular
- Linked to lower risk of certain types of cancer, particularly breast cancer
