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.

FoodServingEnergy (kcal)Fiber (g)
Rye grain1 cup57125.5
Navy beans1 cup25519.1
Buckwheat groats1 cup56716.9
Adzuki beans1 cup29416.8
Oats1 cup60716.5
Eggplant1 eggplant13716.4
Lentils1 cup23015.6
Mung bean1 cup21215.4
Black beans1 cup22715
Kidney beans1 cup22513.1
Wheat flour (whole-grain)100 g33213.1
Chickpeas1 cup26912.5
Pumpkin seeds1 cup28511.8
Durian0.5 durian44211.4
Chia seeds3 tbsp14610.3
Fig5 large2379.3
Avocado1 avocado2279.2
Fava bean1 cup1879.2
Lima beans1 cup2099.2
Coconut meat0.25 coconut3518.9
White potato1 large2558.9
Artichoke1 large768.7
Sesame seeds0.5 cup4138.5
Peas1 cup1178.3
Cowpeas1 cup1608.2
Date5 dates3328
Swiss chard10 leafs917.7
Blackberry1 cup627.6
Soybeans1 cup2547.6
Spinach1 bunch787.5

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.

FoodServingEnergy (kcal)Fiber (g)Fiber (g) per 100 calories
Rapini5 stalks212.612.38
Blackberry1 cup627.612.25
Mustard greens1 cup151.812
Collard greens2.5 cup25312
Raspberry10 berries101.212
Eggplant1 eggplant13716.411.97
Artichoke1 large768.711.44
Kale2 cup151.711.33
Celery1 stalk9111.11
Water spinach1 cup111.210.90
Cabbage1 cup222.210
Turnip greens1 cup181.810
Radish2 large30.310
Okra8 pods3139.67
Spinach1 bunch787.59.61
Lime1 lime201.99.5
Lemon1 medium171.69.41
Asparagus4 spears131.29.23
Green bean10 beans171.58.82
Green bell pepper1 large332.88.48
Swiss chard10 leafs917.78.46
Bamboo shoot1 shoot171.48.23
Guava1 fruit3738.10
Red bell pepper1 large433.47.90
Cranberry1 cup463.67.82
Cauliflower1 cup272.17.77
Bok choy1 cup90.77.77
Broccoli1 cup312.47.74
Navy beans1 cup25519.17.49
Brussels sprouts1 cup564.17.32

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:

  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 Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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