Largest sources of dietary fiber in the US diet
According to the Cleveland Clinic, the top 5 largest sources of dietary fiber in the U.S. diet include a variety of fruits, vegetables, grains, nuts, seeds, and legumes. Here is a detailed list:
Beans and Legumes:
- Navy Beans: Approximately 19 grams of fiber per cup.
- Lentils: About 15.6 grams of fiber per cup.
- Black Beans: Around 15 grams of fiber per cup.
- Kidney Beans: Approximately 13.1 grams of fiber per cup.
- Chickpeas: Around 12.5 grams of fiber per cup.
Fruits:
- Avocados: About 13.5 grams of fiber per avocado.
- Raspberries: Around 9.75 grams of fiber per cup.
- Pears: About 7.13 grams of fiber per cup.
Grains:
- Unsweetened High-Fiber Cereals: Around 14 grams of fiber per ½ cup.
- Barley: Approximately 5.97 grams of fiber per cup.
- Oats: Around 3.98 grams of fiber per cup.
Nuts and Seeds:
- Chia Seeds: About 9.75 grams of fiber per ounce.
- Ground Flax Seeds: Around 8 grams of fiber per 30-gram serving.
- Almonds: Approximately 3.5 grams of fiber per ounce.
Vegetables:
- Broccoli: About 5 grams of fiber per cup, chopped.
- Artichokes: Approximately 4.8 grams of fiber per half cup.
These sources contribute significantly to the fiber intake in the American diet, promoting digestive health and reducing the risk of various diseases. Most Americans consume only about 15 grams of fiber daily, which is below the recommended intake. Incorporating these fiber-rich foods can help bridge this gap.
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