The Best Vegan Sources of Fiber: A Complete List

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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 men, 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.

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.

Fiber:

  1. Helps regulate appetite and blood sugar
  2. Is linked to lower risk of heart disease
  3. Keeps your bowel movements regular
  4. Linked to lower risk of certain types of cancer, particularly breast cancer

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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